6 Ways To Sleep Better With SAD (According To A GP)

Person sleepingSeasonal affective disorder, or SAD, is often associated with winter, but it can actually happen due to any seasonal change. Still, the NHS said the condition is sometimes known as “winter depression” because for many, “the symptoms are usually more apparent and more severe during the winter”. SAD can sometimes lead to a low mood, a decreased libido, a higher craving fpr carbs, and “sleeping for longer than normal and finding it hard to get up in the morning,” the health service added. Speaking to HuffPost UK, Dr Daisy Mae, a sleep expert and GP who’s paired with Comfybedss, shared: “While SAD primarily affects mood, energy levels, and overall well-being, it can also have effects on sleep patterns.“Managing the impact of SAD on sleep involves a combination of strategies that target both the underlying causes... and the specific sleep-related symptoms.” Here are some of her tips: 1) Use light therapyAccording to a 2005 review of studies, it seems “light therapy” – in this case, lamps which gradually brighten in the morning (also known as “SAD lamps) – is often helpful for those with SAD. “Light therapy involves exposure to bright, artificial light that mimics natural sunlight,” Dr Mae said.“Using a light box or light therapy lamp for a specific duration each day, particularly in the morning, can help regulate your circadian rhythm and improve mood.” Helping your Circadian rhythm, or body clock, can indirectly support your sleep, the doctor said. 2) Get natural sunlight Some research has shown that exposure to outdoor sunlight, especially morning light, can help you sleep better.“Maximise your exposure to natural sunlight during the day, especially in the morning,” Dr Mae agreed.“Spend time outdoors, even on cloudy days. Sunlight exposure helps regulate your body’s internal clock and supports the production of serotonin, which can positively impact mood and sleep.” 3) Maintain a regular sleep schedule Apparently, lie-ins lasting longer than an hour can ruin our sleep schedule (listen, I’m as sad about the news as you are). Per the GP, we should aim to “Go to bed and wake up at the same time every day, even on weekends”.Though it sounds like a high cost, “Consistency in your sleep schedule helps regulate your circadian rhythm and improves overall sleep quality”. 4) Put a limit on your screen time Neuroscientist TJ Power previously told HuffPost UK that he limits his screen time to a “maximum of three hours a day”. And when we asked three sleep experts how to “sleepmaxx,” all mentioned avoiding screens before bed.Dr Mae is no exception. “The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, making it harder to fall asleep,” she said.“Avoid screens at least an hour before bedtime.” 5) Stay active and eat as well as you can It’s much easier said than done, but exercise and a healthy diet (including enough fibre) can go a long way towards preventing the seasonal changes that leave so many of us sluggish in autumn. “Physical activity has been shown to improve mood and sleep quality. Aim for regular exercise, but avoid vigorous exercise close to bedtime, as it might interfere with sleep,” the GP advised.“Eat a balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. Avoid excessive caffeine and alcohol, especially close to bedtime, as they can disrupt sleep.” 6) Seek professional helpSelf-help measures aren’t always enough, Dr Mae ended. “If your SAD symptoms are significantly impacting your sleep and overall well-being, consider seeking help from a mental health professional,” she said. “Therapies like cognitive-behavioural therapy (CBT) can provide effective tools for managing SAD and its effects on sleep.” The effectiveness of these can vary from person to person, however, she stated.“It’s important to be patient and consistent in implementing the changes that work best for you. If you’re unsure where to start, consulting a healthcare professional can provide valuable guidance and support.” Help and support:Mind, open Monday to Friday, 9am-6pm on 0300 123 3393.Samaritans offers a listening service which is open 24 hours a day, on 116 123 (UK and ROI - this number is FREE to call and will not appear on your phone bill).CALM (the Campaign Against Living Miserably) offer a helpline open 5pm-midnight, 365 days a year, on 0800 58 58 58, and a webchat service.The Mix is a free support service for people under 25. Call 0808 808 4994 or email [email protected] Mental Illness offers practical help through its advice line which can be reached on 0808 801 0525 (Monday to Friday 10am-4pm). More info can be found on rethink.org.Related...Seasonal Affective Disorder: 6 Simple Steps To Help You Through The Winter BluesThe 12 Signs That You May Be Experiencing Seasonal Affective Disorder10 Ways Therapists Personally Deal With SAD

Comments

Breaking news

I Don't Have Time For My Friends. What Can I Do?

Huffpost uk

The best beauty advent calendars for 2025 - reviewed and rated by our beauty editor, these are the brands you can save thousands on

about 3 hours ago

Dailymail

Convicted murderer admits killing his pregnant girlfriend by stabbing her 19 times after being released from 'life sentence' on licence

about 3 hours ago

Dailymail

Putin mocks Trump with new strikes on Ukraine after Zelensky failed to win promise on Tomahawk missiles from US president

about 3 hours ago

Dailymail

Civil servant wins £1million in Omaze draw and vows to replace his rusty old camper van to go travelling

about 3 hours ago

Dailymail

Hamas releases body of 75-year-old hostage who they murdered on October 7 - as Israel says they will 'spare no effort' until all hostage's bodes are returned

about 3 hours ago

Dailymail

Paris Fury says she's not 'comfortable' with becoming a grandmother in her 30s if newly engaged daughter Venezuela, 16, starts a family right away - as she reveals timeline for the wedding

about 3 hours ago

Dailymail

The exact products you need to take ten years off your face: You's beauty editor ROSIE GREEN reveals the secrets behind this 90-year-old's extraordinary makeover

about 3 hours ago

Dailymail

'I am so overwhelmed by chilli heat I can barely breathe.' TOM PARKER BOWLES tries a TikTok viral chicken shop in London and finds 'no pleasure, just pain'

about 3 hours ago

Trump only one who can force Putin to negotiating table, Finnish president tells BBC

BBC News

Comments

Similar News

Martin Lewis' £6 secret to trap radiator heat and slash bills

Map Shows 6 States Under Warning as Temperatures May Drop Below Freezing

Couple 'kept girl, 6, as sex slave' in pit next to her sister's dead body

Over 6,000 truck drivers have been pulled from the road for failing Trump’s demand they be proficient in English

Still getting robocalls? So is everyone else as spam hits 6-year high despite law to crack down on companies, study shows

South Africa welcomes $115M US bridge plan to sustain its HIV programs for 6 months

These 'ugly' Uggs are about to be everywhere - here are 6 stylish ways I'll be wearing them

'Wife gave me 6-word warning before I left home - hours later, I was technically dead'

'Perfect stocking filler' beauty crackers get you a £25 Rodial blush for less than £6

Gordon Ramsay and his lookalike son Oscar, 6, sport matching outfits as he brings him to work for the day

Raiders Pro Bowler Sends 6-Word Warning to Chiefs TE Travis Kelce

Nancy Pelosi Snaps at Reporter Asking Why She Refused National Guard on January 6: 'Shut Up'

Mike Johnson shredded for saying Republicans stand up for Capitol Police – forgetting Trump pardoned January 6 rioters

Mike Johnson claims Republicans have ‘always stood with Capitol police’ despite Trump pardoning Jan 6 rioters who beat officers

Couple accused of keeping sexually abused girl, 6, in pit alongside sister's body set to be offered plea deals

DWP's hidden 'Christmas war chest' of payments could add £6,500 to your bank

Mom of Two Reveals 6 Things She&#039;s Doing Differently This Time Around

HMRC explains £6,000 tax rule for selling items on eBay

State Department Says It Revoked 6 Visas Over Charlie Kirk Comments

5th arrest made in connection with shooting that left 6 dead in Mississippi, FBI says

Breaking news

I Don't Have Time For My Friends. What Can I Do?

My Best Friend And I Are Straight Married Men, And We Tell Each Other 'I Love You'

Jury shown video of asylum seeker ‘dancing after stabbing hotel worker to death’

Kremlin pitches £6,000,000,000 ‘peace bridge’ between Russia and America

Pregnant woman killed by abusive boyfriend who had already murdered before

Chinese Nobel Prize-winning physicist Chen Ning Yang dies at 103

Prince Andrew latest: Royal gives up all titles including Duke of York after King Charles discussion

Israel identifies remains of another hostage handed over by Hamas

Search for missing pensioner who vanished after boarding Glasgow bus

Scots dad wins £1m Omaze prize draw and plans treat wife to lifetime holiday

Apple MacBook plummets £670 days after new M5 chip model unveiled

Mike Tindall got last laugh after wife Zara branded him an 'idiot' for £12,000 purchase

Prince Andrew's ex-wife Sarah Ferguson's new title revealed as he loses all his

Exact two penny coin worth £1,000 but it must feature rare little-known detail

Moment Omaze winner becomes instant millionaire after 'normal friday night'

Where the 'most beautiful girl in world' is now after viral fame and controversy

BRIAN READE: Ignored and failed, no wonder ordinary young Brits are depressed

Budget airliner hurtles towards sea at 300mph seconds after take off

People can't stop 'freaking out' after turning viral image upside down

Zara Tindall hatched brutal plan after husband Mike Tindall’s 4am drunken antics

Skeletal woman 'locked in bedroom for 27 YEARS' utters three chilling words when found

Corrie star confesses 'I'm a lady magnet and I've hung out with Johnny Depp'

4 Rejections, 1 bribe: The true, chaotic story of The Beatles breaking the US

'I was forced to watch my wife be gang raped by seven men - it was three hours of hell'

Lidl give urgent alert to shoppers over item 'unsafe to eat as it may contain metal'

Doctor says adding key foods to your diet can help relieve menopause symptoms

DWP reveals date it will start looking at bank accounts and who will be affected

Michelle Keegan’s must-have tan leather jacket is still in stock at this high street store

Prince Harry's decision 'horrified' huge royal who then ignored him

Little Ant and Dec after Saturday Night Takeaway with unbelievable muscles and new jobs

Trump deploys secretive 'Night Stalkers' regiment as Venezuela mobilizes MILLIONS of troops raising fears of all-out war

The best beauty advent calendars for 2025 - reviewed and rated by our beauty editor, these are the brands you can save thousands on

Convicted murderer admits killing his pregnant girlfriend by stabbing her 19 times after being released from 'life sentence' on licence

Putin mocks Trump with new strikes on Ukraine after Zelensky failed to win promise on Tomahawk missiles from US president

Civil servant wins £1million in Omaze draw and vows to replace his rusty old camper van to go travelling

Hamas releases body of 75-year-old hostage who they murdered on October 7 - as Israel says they will 'spare no effort' until all hostage's bodes are returned

Paris Fury says she's not 'comfortable' with becoming a grandmother in her 30s if newly engaged daughter Venezuela, 16, starts a family right away - as she reveals timeline for the wedding

The exact products you need to take ten years off your face: You's beauty editor ROSIE GREEN reveals the secrets behind this 90-year-old's extraordinary makeover

'I am so overwhelmed by chilli heat I can barely breathe.' TOM PARKER BOWLES tries a TikTok viral chicken shop in London and finds 'no pleasure, just pain'

Trump only one who can force Putin to negotiating table, Finnish president tells BBC

How nervous are investors about the stock market?

Chinese Nobel laureate and physicist Chen Ning Yang dies aged 103

Psychology and cricket - meet India's latest batting star

A Photographer Captures Jewish Life Before and After the Holocaust

Full list of 41 New Look stores closing down in 2025

6 Ways To Sleep Better With SAD (According To A GP)

No One Knew I Was Trans In College. Then I Joined A Fraternity – And It Taught Me How To Be A Man

Adults Share Some Of The Creepiest Things Kids Have Said To Them – And Honestly, We're Terrified

Tim Curry Spills Cringey Moments With Donald And Ivana Trump During ‘Home Alone 2’

Selena Gomez Says She Spiraled After Wedding, Thinking 'It Could All Go Away Tomorrow'

Rosie O'Donnell Names This Beloved Celebrity As 1 Of Her Worst Talk Show Guests

Afghan and Pakistani delegations head to Doha for crisis talks

Israel identifies the remains of one more hostage

Gen Z protests against corruption and inequality are shaking Morocco. Here's what to know

Voices: ‘Discarded like a used tissue’: Readers on how ageism is forcing over-50s out of work

Heavy security after deadly violence in Kenya as thousands turn out to mourn former PM Odinga

Pneumonia symptoms explained as NHS urges people with four signs to go to hospital

Mom of Two Reveals 6 Things She's Doing Differently This Time Around