The advent of colder weather in many parts of the world brings with it some unwanted health challenges. Not least of which is a downward shift in your mood. Did you know that persistent mood changes can deteriorate into Seasonal Affective Disorder (SAD)? We looked at some top biohacking hacks to help you ensure you don’t get sadder during the winter months.
Mood Shifts to Seasonal Affective Disorder
Here are the main themes we discuss in this article.
- Understand the difference between poor mood and Seasonal Affective Disorder.
- Recognize the early symptoms of SAD so you can better support your health.
- We share 15 easy, practical tips to stay healthy and positive.
So let’s start talking about mood changes as your environment gets colder and what you can do to help you remain upbeat and positive.
Boost your mood
You think it’s just a bad mood, or a sad mood, but it is persisting way too long. It’s uncomfortable and stressing you out. Well your moodiness may have deteriorated into Seasonal Affective Disorder (SAD).
This is a type of depression that typically occurs during specific times of the year. It will happen most often in fall and winter, when daylight hours are shorter.
The difference between a mood change and full blown SAD
SAD symptoms include:
- Persistently feeling sad or having a depressed mood.
- Loss of interest in activities.
- Persistent low energy.
- Oversleeping and changes in sleep patterns.
- Increased appetite, often with cravings for carbohydrates.
- Weight gain.
- Difficulty concentrating.
- Loss of interest in activities previously enjoyed.
- Feelings of hopelessness or worthlessness.
Why does your mood shift downwards in colder months?
Well, experts haven’t quite worked out exactly why this happens. However, here are some of the factors that impact our mood:
- Reduced Sunlight: Lack of sunlight in the fall and winter months may disrupt your circadian rhythm, affecting your mood and sleep.
- Serotonin Levels: Reduced sunlight can lead to a drop in serotonin, potentially triggering depression.
- Vitamin D deficiency may contribute to symptoms.
- Disrupted circadian rhythms affect melatonin production.
- Melatonin Levels: Changes in season can disrupt the balance of melatonin, which affects sleep patterns and mood.
How do you know if you just have a bad mood or are SAD?
Being able to tell the difference between a temporary bad mood and Seasonal Affective Disorder (SAD) can be challenging. SAD involves many symptoms typical of depression.
Here are some insights to help you understand the difference
1. How long and how strong were your symptoms?
- Bad Mood: A bad mood is usually short-lived. It will often last a few hours or days and may come and go.
- SAD: Symptoms persist for weeks to months. It may recur around the same time each year, typically during fall and winter. If these low feelings or changes in behavior last more than two weeks and align with seasonal patterns, it may be SAD.
2. Seasonal patterns
- Bad Mood: A bad mood can occur at any time and is often related to specific situations or stressors.
- SAD: Symptoms typically begin in late fall or early winter and improve in the spring or summer. If you notice this pattern for two or more consecutive years, it’s a possible indication of SAD.
3. How intense are your moods?
- Bad Mood: With a bad mood, you may feel irritable or tired, but still capable of handling daily activities and responsibilities.
- SAD: SAD often causes more profound changes in mood, energy, and motivation. Persistent fatigue, low motivation, oversleeping, weight gain, and loss of interest in activities will impact your ability to function effectively in daily life.
4. Physical changes
- Bad Mood: Typically, a bad mood does not cause significant physical changes. You may notice it in sleep disturbances, appetite changes, or difficulty concentrating.
- SAD: Common symptoms include excessive sleep (hypersomnia), increased cravings for carbohydrates, weight gain, difficulty concentrating, and withdrawal from social activities.
5. Impact on your daily life
- Bad Mood: A temporary bad mood is unlikely to significantly impact your work, relationships, or daily routines.
- SAD: SAD often interferes with daily life, affecting work performance, relationships, and overall well-being. It can cause you to isolate yourself, avoid social activities, or struggle with motivation.
Mood disorders are often linked to changes in sleep
- SAD sufferers may sleep 2.7 hours more per day
- 80% experience hypersomnia (excessive sleepiness)
- Despite longer sleep, quality of deep sleep decreases
Biohacking habits to help improve your mood
Sleep is everything! We often take sleep for granted, but the quality and quantity of your sleep can make a massive difference to your health outcomes.
Ensuring you get optimal sleep quality involves a holistic approach, integrating lifestyle changes, environmental adjustments, and nutritional supplements.
Here are some hacks to enhance sleep and ensure a better mood.
1. Fix your circadian rhythm
The circadian rhythm is the body’s internal clock that regulates the sleep-wake cycle. To maintain a healthy circadian rhythm:
- Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
- Expose Yourself to Natural Light During the Day: Spend time outdoors in natural sunlight, especially in the morning, to help set the body’s circadian clock.
- Avoid Blue Light Exposure in the Evening: Reduce screen time before bed and use blue light filters on electronic devices to prevent disruption of melatonin production.
- Take Naps: Short naps during the day (20 or 90 minutes) can enhance memory function, reduce sensory overload, and aid in recovery. To optimize nap quality, use a sleeping mask and noise protection.
2. Minimize EMF pollution
Electromagnetic fields (EMF) from electronic devices can interfere with sleep. To minimize exposure:
- Reduce Electronic Device Usage: Turn off electronic devices at least an hour before bedtime.
- Consider Grounding Techniques: Use grounding mats or walk barefoot on natural surfaces to help neutralize EMF exposure.
3. Improve Indoor Air Quality
Good air quality is crucial for restful sleep. Steps to enhance indoor air quality include:
- Use Air Purifiers: Clean the air in the bedroom to reduce allergens and pollutants.
- Maintain Optimal Humidity Levels: Keep humidity between 30-50% to prevent dryness and discomfort.
4. Optimize bedroom temperature
A cooler room temperature promotes better sleep.
- Keep the Bedroom Cool: Maintain an ambient temperature between 15-19°C (59-66°F) for optimal sleep.
5. Avoid sleep disruptive substances
Certain substances can negatively impact sleep quality. To avoid this:
- Limit Caffeine and Stimulants: Avoid caffeine and other stimulants at least six hours before bedtime.
- Moderate Alcohol Consumption: Limit alcohol intake, and ensure the last drink is at least 90 minutes before bed.
6. Get moving
Physical activity is beneficial for so many things. Being active will definitely help you sleep better and of course your mood. Timing matters though, so be mindful of when and how you exercise.
- Daily Physical Activities: Engage in regular exercise. Try to include resistance training, aerobic exercise, and High-Intensity Interval Training (HIIT). However, avoid intense workouts close to bedtime.
7. Sleep supplements can help you sleep better
Certain supplements can enhance sleep quality. Here are our top picks!
- Magnesium: Helps relax muscles and improve sleep.
- L-Theanine: Promotes relaxation and increases alpha brain waves.
- L-Taurine: Enhances GABA production, reducing anxiety.
- Zinc: Supports melatonin production and deep sleep.
8. Eat foods to improve your mood
Tryptophan is an amino acid that boosts melatonin production. Include:
- Tryptophan-Rich Foods: Eat foods like pumpkin seeds, cheese, turkey, and chicken before bedtime.
- Eat Green Kiwis: If you eat two green kiwis before bed this will help improve your sleep depth. It should also reduce nighttime awakenings.
9. Adaptogenic herbs will help too
Adaptogens help the body adapt to stress and promote relaxation. Use:
- Reishi and Ashwagandha: These herbs reduce stress and improve sleep depth.
10. Micro dose melatonin
Melatonin can help regulate sleep patterns without causing grogginess. Try:
- Small Doses of Melatonin: Take 0.1-0.3 mg in the evening to help fall asleep faster.
11. Hot-Cold therapy
Alternating between hot and cold treatments can balance your nervous system. Practice:
- Hot-Cold Alteration: Use techniques like alternating between hot showers and cold baths to enhance sleep depth and boost your mood.
12. Improve your blood flow
Good blood flow is essential for recovery and sleep quality. Check this out.
- PEMF Therapy: Pulsed Electromagnetic Field Therapy can improve microcirculation and aid recovery.
13. Infrared light infrared therapy
You must have heard about infra red light therapy.
- Red/Infrared Light: Daily red or infrared light therapy sessions can improve sleep quality and overall energy levels.
14. Learn how to breathe properly
You’ve heard how certain mindfulness and breathing exercises can improve your health. Well these will also improve your mood too!
- Meditation and Deep Breathing: Before bed, engage in practices like meditation, mindfulness, and deep breathing exercises to relax the mind and body.
15. Use binaural beats to improve your mood
Auditory aids can help induce deeper sleep. Consider:
- Binaural Beats and Relaxing Music: You can download an app to listen to these sounds before bedtime to promote relaxation and enhance sleep quality.
Improve your lifestyle all year round
Regular exercise, spending time outdoors, and maintaining a consistent sleep schedule may reduce symptoms.
As discussed above, adopting key habits and having a consistent disciplined routine will help you to improve your mood and avoid getting SAD.
What if you get SAD?
As mentioned, it’s possible your bad mood may be SAD. This condition often goes under-diagnosed, as people may think their symptoms are “winter blues” or temporary stress.
If you suspect that your symptoms match the above SAD indicators, and you feel this is overwhelming, then please consider talking to a mental health professional.
