Why Am I So Tired? Understanding Seasonal Affective Disorder (SAD)
- Shannon Leach, MSN, ARNP
- Feb 5
- 3 min read
Do you ever wonder why you’re feeling so exhausted, possibly depressed, withdrawn, and more overwhelmed in late fall or during the winter months?
Just a few weeks ago I said to my husband, “Why am I SO tired?” I’ve been sleeping 7-8 hours most nights. I am eating well, exercising, and making sure that I get enough water. And yet, I haven’t felt well rested when I wake up in the morning. I just want to curl up and close my eyes again.
And then I remember that this happens EVERY YEAR. It’s the dark mornings and the darkness starting sometimes as early as 4:00 pm. And, in the Pacific Northwest, it’s the merciless lack of sunshine for days at a time. Thankfully, I am very blessed in that my symptoms are limited to tiredness/fatigue. However, other people often struggle with both fatigue AND depression symptoms, a challenging mix that may seem a bit overwhelming, a disorder known as seasonal affective disorder (SAD).
Why does seasonal affective disorder occur?
During the late fall/winter, your body is getting less sunlight and therefore, your circadian rhythm gets disrupted. This is also known as your body's internal clock, and its disruption can lead to changes in some of your brain chemicals, specifically serotonin, which regulates mood, and melatonin, which impacts sleep patterns and mood.
The decrease in serotonin levels therefore can lead to increased symptoms of depression. In response to more darkness, and less sunlight, melatonin levels can increase, which can lead to changes in sleep. These sleep changes can also impact one’s Vitamin D levels, which may already be decreased due to the lack of fall and winter sun exposure. Vitamin D is linked to serotonin function and overall mood, and, therefore, Vitamin D deficiency can contribute to the symptoms of depression.
What is the difference between “winter blues” and SAD?
Are you able to function and do your normal activities of daily living? If so, it’s more likely you’re suffering from the “winter blues” than SAD. Do you feel like everything seems so overwhelming that you no longer want to do any of the things you normally do and love? If you’re finding that you're struggling to do most of your everyday activities, then it’s possible you’re struggling with SAD.
How is seasonal affective disorder diagnosed?
There are specific criteria for this diagnosis, so it is important you follow up with a medical professional if you are experiencing some of the symptoms listed below.
What are the symptoms / complications related to seasonal affective disorder?
Fatigue
Feeling withdrawn, sad
Decreased interest in activities you normally love
Decreased concentration and decision making
Feeling hopeless
Depression symptoms. If not treated and depression symptoms become severe, this can lead to:
Social withdrawal
Substance abuse
School/work problems
Suicidal thoughts/behaviors
Other mental health issues such as anxiety, eating disorders, etc.
Who is at increased risk for seasonal affective disorder?
Women, who are more often diagnosed than men
Younger adults, who are more often diagnosed than older adults
People living far from the equator
People with low vitamin D levels
People with a prior history of depression or bipolar disorder
People with a family history of SAD or other forms of depression
What can you do to help combat your symptoms related to seasonal affective disorder?
Maximize your light exposure! Get outside. Keep the blinds open. Eat lunch outdoors. Sit by a window during a break.
Consider bright light therapy. (I have one at my desk!!!) These are easily found at online retailers!
Move your body! Try to establish a consistent routine to move your body. This can be walking, yoga, strength training, etc. Exercise can INCREASE serotonin levels, as well as help to improve sleep.
Keep a consistent sleep schedule. Waking and going to bed at a consistent time most days can help to regulate your internal clock.
Check your Vitamin D levels and supplement with Vitamin D if you are low. Talk to your doctor about finding the right dosage for you!
Limit alcohol. Alcohol is a depressant and can worsen depression symptoms.
Stay connected - SOCIALIZE! Plan events and activities with friends.
If feasible, plan a vacation to somewhere sunny/warm during the winter months
ASK. FOR. HELP!! Seek care from a medical professional if you have been struggling with symptoms of SAD. Please reach out to family and friends for support.
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