For many of us, autumn's arrival means more than just donning our coziest jumpers and cranking up the central heating. As the days shorten and mornings grow darker, energy levels plummet and a heavy sadness settles in – a condition known as seasonal affective disorder (Sad).
This isn't new. In fact, ancient Chinese texts like the Yellow Emperor's Classic of Medicine have long noted how the seasons can impact our mood. The advice from over 2,000 years ago? "Retire early and get up with the sunrise", keeping one's desires and mental activity quiet and subdued.
Fast forward to today, when scientists are once again shedding light on the biology behind seasonal affective disorder. Research has shown that people's moods do indeed follow a predictable pattern – rising in autumn or winter and dropping in spring. Symptoms include excessive sleepiness, lethargy, and cravings for carbohydrates.
So what's behind this phenomenon? The answer lies in our internal body clock, regulated by light exposure. Without sufficient daylight – especially when combined with artificial light pollution at night – our circadian rhythms can go haywire. And that's not all: a study published last year found fluctuations in the expression of over 4,000 genes in white blood cells and fat across the year.
Researchers are now studying how people with bipolar disorder respond to light cues, too. Dr Cathy Wyse at the University of Edinburgh notes that these individuals may be highly sensitive to seasonal changes and light exposure – triggering their symptoms.
While bright light therapy remains the gold standard for treating Sad, cognitive behavioural therapy can also be just as effective in reframing one's relationship with winter rather than simply managing symptoms.
So what can we do to beat the winter blues? Try this: get outside first thing in the morning, even on grey days. Daylight resets your clock, improves alertness and keeps melatonin at bay. Light therapy lamps – emitting around 10,000 lux – can also be a game-changer. Stick to regular sleep schedules, avoid screens before bed and keep evening lighting warm. And plan some winter pleasures: cosy rituals like hot chocolate or candlelit baths might just be the pick-me-up you need.
Ultimately, the most effective antidote to Sad remains natural sunlight – so make the most of any sunshine that comes your way.
This isn't new. In fact, ancient Chinese texts like the Yellow Emperor's Classic of Medicine have long noted how the seasons can impact our mood. The advice from over 2,000 years ago? "Retire early and get up with the sunrise", keeping one's desires and mental activity quiet and subdued.
Fast forward to today, when scientists are once again shedding light on the biology behind seasonal affective disorder. Research has shown that people's moods do indeed follow a predictable pattern – rising in autumn or winter and dropping in spring. Symptoms include excessive sleepiness, lethargy, and cravings for carbohydrates.
So what's behind this phenomenon? The answer lies in our internal body clock, regulated by light exposure. Without sufficient daylight – especially when combined with artificial light pollution at night – our circadian rhythms can go haywire. And that's not all: a study published last year found fluctuations in the expression of over 4,000 genes in white blood cells and fat across the year.
Researchers are now studying how people with bipolar disorder respond to light cues, too. Dr Cathy Wyse at the University of Edinburgh notes that these individuals may be highly sensitive to seasonal changes and light exposure – triggering their symptoms.
While bright light therapy remains the gold standard for treating Sad, cognitive behavioural therapy can also be just as effective in reframing one's relationship with winter rather than simply managing symptoms.
So what can we do to beat the winter blues? Try this: get outside first thing in the morning, even on grey days. Daylight resets your clock, improves alertness and keeps melatonin at bay. Light therapy lamps – emitting around 10,000 lux – can also be a game-changer. Stick to regular sleep schedules, avoid screens before bed and keep evening lighting warm. And plan some winter pleasures: cosy rituals like hot chocolate or candlelit baths might just be the pick-me-up you need.
Ultimately, the most effective antidote to Sad remains natural sunlight – so make the most of any sunshine that comes your way.
, and I think it's awesome that scientists are studying how light affects our bodies 
. Like, who knew that just 10k lux of light could be so powerful? 
It's crazy how much research has gone into understanding seasonal affective disorder, but at the end of the day, it's all about finding ways to cope with those winter blues 
. I'm definitely trying out the light therapy lamps and getting outside in the morning – anything to stay sane during the long winter nights 
!
, I'm so over the darkness and cold. I feel like my energy levels are totally drained all the time. I'm glad they're doing research on this stuff, it's crazy how our bodies react to the seasons. I've started trying to get outside in the morning even on grey days, it makes a huge difference. And yeah, light therapy lamps have been a lifesaver for me too 
. I've also taken up some cosy winter hobbies like knitting and reading by candlelight, it's so relaxing. But you know what they say, there's no substitute for natural sunlight 
. If only we could live somewhere with 365 days of sunshine! 
. Like, I get it, our bodies are all about responding to light and darkness and stuff, but can't we just chill for a sec? 
. Who thought that was a good idea? It sounds like something out of a sci-fi movie, 'Hey, let's just stick our faces in front of a lamp and hope it fixes everything!' No thanks.
. I think we can all relate to feeling a bit meh or lethargic in the winter months. For me, getting outside early morning, even on grey days, really helps regulate my mood 
. I've tried light therapy lamps before, they're a game-changer! And I love the idea of planning cozy rituals like hot chocolate or candlelit baths to brighten up winter days 
️. Ultimately, it's all about finding what works for you and making the most of natural sunlight when we can get it 
. and those tips for beating the winter blues?? genius ! getting outside first thing in the morning is literally the most important thing you can do to shake off those dark winter days 
. and dont even get me started on light therapy lamps - my friend swears by them and her skin is always glowing 
it's like my mood changes with the seasons too lol autumn is literally the worst time for me its always grey and dark outside and i just wanna stay in bed all day 
but then spring rolls around and i'm like yay finally some sunshine and warm vibes 
so yeah im gonna try gettin out first thing in mornin even on super grey days lol light therapy lamps sound like a game-changer too ill def be lookin into those 
i set mine up in front of my desk at work and i'm more alert in no time 
️ what's ur fave way to beat the winter blues tho?
Why can't we have more mental health resources and support? It's not like it's a matter of personal responsibility... 
It sounds like it could be a nice way to relax and focus on something other than how dark and gloomy the weather is.
What do you guys think would happen if we all just stopped using screens before bed for a month? Would our brains even adjust that quickly?
besides, if u r feelin sad, just watch some winter-themed movies all day or try out that hot chocolate recipe uve been meanin to make 
I swear, as soon as the days start getting shorter, I'm already feeling meh about everything 
Those "retire early and get up with the sunrise" tips are actually kinda genius 
.