Every year, millions of people are affected by seasonal affective disorder (SAD) (1). According to Lina Begdache, assistant professor of health and wellness studies at Binghamton University, State University of New York, the annual pattern of winter depression and melancholy reveals a strong correlation between your mood and the quantity of light you get during the day (2). She shares some recommendations to combat the effects of SAD as we enter the colder, shorter months of the year.

“It is possible to readjust the circadian rhythm to better align with the new light and dark schedule,” said Begdache. “This means getting daylight exposure as soon as possible upon waking up, as well as maintaining sleep, exercise and eating routines that are more in sync with your routine before the time change. Eventually, people can gradually transition into the new schedule.”

Taking these tiny actions may assist the circadian rhythm in adjusting more quickly. That might imply happier times for millions of people suffering from mood disorders during what are the darkest days.

Use Light Therapy to Combat Seasonal Affective Disorder

In the winter, most people leave work when it begins to get dark. As a result, light treatment is often prescribed for patients who suffer from seasonal affective disorder or even brief bouts of seasonal funk (3). It could be as simple as obtaining some light soon after waking up. Get at least one hour of natural light in the early morning hours, preferably one hour after your regular morning wake-up time, when the circadian clock is most sensitive to light. This is true regardless of your wake-up time, as long as it is morning. Light therapy boxes, which simulate outdoor light, can be useful for those living in northern latitudes where there is little sun in winter.

Avoid Stimulants to Beat Seasonal Affective Disorder

You can also improve your sleep by eliminating stimulants such as coffee, tea, and heavy meals close to bedtime.

Exercise Your Way to Happiness

Exercising during the day is also beneficial since it promotes serotonin synthesis and aids circadian rhythm.

Have a Balanced Diet

A nutritious diet rich in complex carbohydrates and lean proteins promotes consistent serotonin and melatonin levels, and relaxing before bed can help reduce stress.