Seasonal affective disorder: Answers to questions about how to deal with the winter blues

The dark days of fall are upon us and, for many Long Islanders, so are the winter blues.

Roughly 3% of the general population has seasonal affective disorder, a type of depression linked to the decrease in daylight hours as the calendar moves toward the first day of winter on Dec. 21 — the day with the fewest hours of daylight in the Northern Hemisphere. About 10%-20% of people with major depressive disorder suffer with SAD, according to the National Institutes of Health.

Experts say the short, gray winter days, with scarce sun and few outdoor activities, can make people feel lethargic and withdrawn. It most often affects individuals who live in the Midwest and Northeast, which have the least amount of sunlight in winter months.

Women are four times more likely to be diagnosed with SAD than men, and the condition usually begins in a person's 20s or 30s, according to federal data.

Here's everything you need to know about seasonal affective disorder, and how best to treat it:

What is SAD?

Seasonal affective disorder is a mental health condition triggered by the changing of the seasons, corresponding to the decreasing amount of sunlight that's available each day.

The condition can begin as early as November, especially after daylight saving time ends and it starts getting dark at 5 p.m.; but can happen through the winter and into February, according to William Sanderson, professor of psychology and director of the Anxiety Depression Clinic at Hofstra University.

While the symptoms depend on an individual's sensitivity, some people with SAD can experience social withdrawal, lack of pleasure, decreased activity and excessive sleeping, all triggered by less light, Sanderson told Newsday in 2020. 

How does SAD change an individual's sleeping patterns?

Insufficient light exposure can delay or disrupt our internal clocks, or circadian rhythms, resulting in changes in sleep, mood, and behavior as daylight hours change.

People with SAD slept 53 minutes less in October than in September, according to a survey by the Sleep Foundation. 

More than 70% of individuals diagnosed with the condition also have a sleep disorder, compared to 27% of the rest of the population, according to the foundation's 2022 survey of 1,250 U.S. adults,

What are some other symptoms that might indicate I'm suffering with SAD?

Symptoms of seasonal affective disorder may start out mild and become more severe as the season progresses, according to the Mayo Clinic.

Individuals could feel listless or down most of the day, experience sluggishness or irritability, social withdrawal, loss of interest in activities they once enjoyed, weight gain and cravings of carbohydrates.

These symptoms often resolve during the spring and summer months, although some individuals experience a condition known as summer depression, experts said.

People who have bipolar disorder are at increased risk of seasonal affective disorder, the Mayo Clinic said.

What are some treatments available to individuals with this type of depression?

Treatments range from the practical to the pharmaceutical, experts said.

Some individuals use a special high-intensity lightbox designed for SAD therapy while others are encouraged to open their blinds and curtains to allow in more sunlight or take daytime walks outside.

The National Institute of Mental Health said an increase in vitamin D, exercise, psychotherapy or medication such as antidepressants could also be helpful in some patients.

And sleep experts suggest taking advantage of the extra hour gained from turning the clock back last Sunday by going to sleep earlier and avoiding electronic devices before bed.

By Robert Brodsky

robert.brodsky@newsday.com@BrodskyRobert

Robert Brodsky is a breaking news reporter who has worked at Newsday since 2011. He is a Queens College and American University alum.