Fall is coming — shorter days, longer nights. For some people, that shift brings on real, significant mood changes. Seasonal Affective Disorder affects roughly 5 percent of U.S. adults, with estimates ranging up to 10 percent depending on where you live (it’s more common the farther you are from the equator). Women are about 4 times more likely to be affected than men, and it typically first shows up in young adulthood, between ages 18 and 30.
SAD is more than just the winter blues. Low motivation, excess sleepiness, sadness, carbohydrate cravings, decreased sex drive, and pulling away from others are all real symptoms of depression, triggered by the drop in sunlight that comes with the changing season.
Why This Happens
We don’t fully understand the mechanism behind SAD, but we know reduced sunlight disrupts your body’s ability to regulate sleep and mood on its own. Less light may lower serotonin, your “feel good” neurotransmitter, and throw off melatonin, which regulates sleep. Cortisol regulation by the adrenal glands likely plays a role too.
SAD can also mimic other conditions, so if you’re concerned you might have it, make sure your naturopathic doctor rules out an underactive thyroid, hypoglycemia, and chronic viral infections first.
The Good News: There’s a Lot We Can Do
The first step is tricking your body into thinking there’s more sunlight than the forecast says. Research consistently supports light therapy: getting 20 to 30 minutes of exposure to a light box first thing in the morning, delivering around 10,000 lux, can meaningfully reduce or even eliminate SAD symptoms. You don’t need to stare directly into it — just set it at eye level nearby while you go through your morning routine. When choosing a light box, look for one that delivers the full 10,000 lux at a comfortable working distance, and filters out UV light.
Nutrition and Herbal Support
There’s also a lot we can do through diet and herbs. Eating the colorful vegetables of fall harvest boosts antioxidants, which supports your adrenal glands and energy levels. High-quality protein gives your body the amino acids it needs to build neurotransmitters like serotonin and melatonin in the first place.
Herbal adrenal support can help too — herbs like Rhodiola rosea or Astragalus membranaceus, taken daily, can help regulate cortisol, the hormone that signals daytime alertness to your body. If you’re having trouble sleeping as the seasons change, replenishing melatonin with 1 to 2 mg at bedtime can help.
There are also targeted ways to support serotonin. L-tryptophan is the amino acid your body uses to build serotonin, and it can be taken as a supplement to help balance those levels. St. John’s Wort (Hypericum perforatum) is another option. That said, anything that affects serotonin should always be done under the direct care of your naturopathic doctor.
Let’s Check In
I’d encourage everyone to check in with their naturopath about mood and brain health this time of year. There are ways to assess your levels of these essential brain chemicals, and plenty of naturopathic approaches to correcting imbalances, even if you’re already on an antidepressant or anti-anxiety medication. No one should have to walk into winter feeling low. I’m looking forward to working with you this fall.
— Dr. Faith Christensen