The Energy Equation Why You Feel 'SAD' Every Winter
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Nov 18, 2025 Discover the reality of Seasonal Affective Disorder (SAD) and its effects on energy and mood during winter. Learn about crucial elements like circadian rhythms, serotonin levels, and the importance of morning light. Get practical tips such as using light therapy, maintaining routines, and optimizing nutrition to combat fatigue. Oli explores psychosocial tools and the significance of sleep strategies. He shares personal routines and encourages listeners to try a winter strategy for a week to uplift their spirits. Dive into understanding and managing seasonal changes!
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Prioritise Morning Light Exposure
- Get 20–30 minutes of natural morning light within the first hour of waking or use a 10,000 lux SAD light.
- Use full-spectrum bulbs indoors to mimic daylight when natural light is unavailable.
Move Outdoors Early Each Day
- Move early in the day, ideally outside, even 10–20 minutes of walking to boost serotonin and cortisol.
- Use morning movement to raise alertness and counteract low-season lethargy.
Anchor Sleep Times And Dim Evenings
- Keep consistent wake and bedtimes and anchor your wake time to stabilise cortisol and melatonin rhythms.
- Dim evening light and limit screens one hour before bed to support melatonin production.