The days are getting shorter, grayer, colder. You feel like you should begin to hibernate because you can hardly stay awake during the day, you want to eat constantly--especially sweets--you're grumpy, you don't have any energy, and you can't concentrate on what you need to do.

What's going on? If it's more than a case of cabin fever or the winter blahs, and it interferes with your daily functioning, you may be suffering from SAD--seasonal affective disorder. Decreased sunlight is thought to be part of the cause. Getting up in the dark can throw your circadian rhythms, or biological rhythms, out of sync.

Some SAD people find the daily use of a light box with a light intensity of 10,000 lux helpful. (Tanning beds should not be used to treat SAD.) Start using the light 30 minutes each morning and, if necessary, increase exposure time to one or two hours. The light should be about 13 to 25 inches from your eyes. You don't have to stare at the light to have it work for you, says Nancee Blum, UI Health Care social worker. "You can read, work on the computer, or do needle work. Glance at the light for several seconds every minute or so. Most people say they notice an improvement in how they feel within one to two weeks."
Some people are able to use the light later in the day, but others find it difficult to settle down for sleep Blum said.

Other recommendations to control SAD symptoms include a low-fat diet, regular exercise, multi-vitamins, elimination of caffeine, reducing stress, and the easiest of all--laughter. In addition, traditional antidepressant medications may be helpful.

SAD is a clinical diagnosis based on the presence of specific symptoms. If you think you might need help, contact Blum at 353-6180.

More information:

American Academy of Family Physicians--
Patient Information Handout: Seasonal Affective Disorders

SAD Scientists See the Light
Proof that Ray Treatments Fight Winter Blues

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