The disorder frequently triggers severe fatigue, depressive episodes, and cravings for sweets or starches as circadian rhythms become delayed in the fall. Psychiatrist Dr. Norman Rosenthal recommends counteracting these changes by sitting in front of a 10,000-lux lamp for 20 to 30 minutes each morning, angling the light downward toward the eyes. Experts also advise individuals to spend time outside even on overcast days and keep home windows clear to absorb natural light.
Key points
Specialized light therapy lamps providing 10,000 lux can effectively manage depressive sy…: Specialized light therapy lamps providing 10,000 lux can effectively manage depressive symptoms when used downward-facing early in the morning.
Clinical researcher Emily Manoogian emphasizes that delayed 24-hour circadian rhythms are…: Clinical researcher Emily Manoogian emphasizes that delayed 24-hour circadian rhythms are a fundamental driver of this seasonal condition.
Increasing outdoor exposure on cloudy days and maintaining unobstructed windows provide v…: Increasing outdoor exposure on cloudy days and maintaining unobstructed windows provide vital natural light to mitigate winter depressive episodes.
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This story was originally published on Oct. 23, 2020, and has been updated.
When psychiatrist Dr. Norman Rosenthal moved to the United States from South Africa in 1976, he felt less energetic during the harsh winters.
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He noticed other people felt the same way. "Just like the autumn leaves, they became depressed on schedule," says Rosenthal. "In spring, the condition reverses itself." He studied the problem, and published the first research on the syndrome and coined the term seasonal affective disorder, or SAD, in 1984.
About 1 in 20 people in the U.S. have SAD, and it typically lasts about 40% of the year, according to the American Psychiatric Association. If you have it, you may feel sluggish or depressed, oversleep, overeat, gain weight and be uninterested in doing things you previously enjoyed. Many more people have the winter blues, a milder version of SAD, where you feel like a sadder, sleepier or slower version of yourself.
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