On Friday 20th March, Spring-time ‘officially’ arrived….and bright and early, I was on the Breakfast Show with Andy Whittaker, at BBC Radio Nottingham. The significance of longer daylight hours means that people who suffer with Seasonal Affective Disorder (2% of the population) and sub-syndrome SAD (approx 12%), are likely to start feeling much better. So it’s good-bye to the ‘winter blues’ with depression-like symptoms such as lethargy, sleep disturbance, cravings for carbs/sweets, and low, negative mood….

One of the theories about SAD is that reduced exposure to natural light causes increased production of melatonin, a hormone which encourages sleep, in the hypothalamus ( a part of the brain which is responsible for sleep, mood and appetite). Also, reduced sunlight means less serotonin, a neurotransmitter which helps the brain transmit messages effectively, and also less vitamin D for energy and well-being. Some people seem to have a genetic disposition to develop SAD. A further explanation may be that our ancestors followed a natural rhythm of rise at dawn, bed at sunset, and spent most daylight hours outdoors; even 200 years ago, 75% of the population worked outside. Now it is approx 10%. 

We also tend to make associations with sunshine and pleasurable activities, like holidays; our perceptions may be that lighter evenings mean ‘more time’, even though this is not actually true! At a practical level, we feel more comfortable when less wrapped up against the cold. A common shared belief is that things look better in the sunshine…..we smile in response to this encoded message….and smiles breed smiles!!

Treatment: some people recommend light box therapy, (2500 lux) to off-set the chemical changes in the brain; anti-depressants (SSRIs) can increase serotonin retention levels. Cognitive-Behavioural therapy works to break the cycle of behaviour, physiology, thoughts and mood ( eg sleeping long hours/bingeing on sweets leads to lethargy and low energy  which results in thoughts of self as useless, worthless, and induces depression….. and so, back to hiding under the duvet…).  Breaking a cycle of depression is also about structuring activities, communicating feelings, exercising sensibly and enjoying a balanced diet.