Luxury wooden bed makers, Get Laid Beds and sleep expert, Dr Daisy have collaborated to offer advice on dealing with sleep and Seasonal Affective Disorder.
Now summer is over, there’s been a significant increase in searches related to Seasonal Affective Disorder (S.A.D.), averaging around 8,700 per month. This indicates a growing concern among people regarding the condition’s impact on sleep quality.
Dr Daisy says:
“Seasonal Affective Disorder is a type of depression that occurs at a specific time of year, usually during the fall and winter months when daylight hours are shorter. While SAD primarily affects mood, energy levels, and overall well-being, it can also have effects on sleep patterns.
“Managing the impact of Seasonal Affective Disorder on sleep involves a combination of strategies that target both the underlying causes of S.A.D. and the specific sleep-related symptoms.”
Light Therapy
“Light therapy involves exposure to bright, artificial light that mimics natural sunlight. 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. This can indirectly help with sleep by maintaining a healthier sleep-wake cycle.”
Get Natural Sunlight
“Maximise your exposure to natural sunlight during the day, especially in the morning. 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.”
Create a Sleep-Friendly Environment
“Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. Consider using blackout curtains to block out excess light and using white noise machines to mask any disruptive sounds.”
Maintain a Regular Sleep Schedule
“Go to bed and wake up at the same time every day, even on weekends. Consistency in your sleep schedule helps regulate your circadian rhythm and improves overall sleep quality.”
Limit Screen Time Before Bed
“The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, making it harder to fall asleep. Avoid screens at least an hour before bedtime.”
Practice Relaxation Techniques
“Engage in relaxation techniques, such as deep breathing, meditation, progressive muscle relaxation, or yoga, to reduce stress and promote better sleep.”
Exercise Regularly and Eat Well
“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.
“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.”
Seek Professional Help
“If your SAD symptoms are significantly impacting your sleep and overall well-being, consider seeking help from a mental health professional. Therapies like cognitive-behavioral therapy (CBT) can provide effective tools for managing SAD and its effects on sleep.”
“Remember that the effectiveness of these strategies can vary from person to person. 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.”
