The HigherUp Podcast 5 Tips to Manage Seasonal Affective Disorder (SAD) | The HigherUp Podcast Ep. 66
Nov 19, 2025
Explore effective strategies for managing seasonal affective disorder, from the importance of regular exercise and nutrient-dense food to enhance mood during winter. Discover how saunas and hot baths improve sleep and mental health. Learn about the benefits of cold exposure for elevating neurotransmitters. Maximize your sunlight intake and consider using SAD lamps for added brightness. Finally, embracing routine and spending time with loved ones can significantly boost your serotonin and oxytocin levels.
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Decreased Dopamine Opportunity Explains SAD
- Michael Smoak links winter low mood to "decreased dopamine opportunity" from less sunlight, movement, and socializing.
- This frames seasonal affective disorder as largely driven by fewer everyday dopamine triggers.
Keep Training And Eat Nutrient-Dense Foods
- Maintain regular training and good nutrition through the fall and winter to keep dopamine and endorphins flowing.
- Avoid letting holiday indulgence derail your routine or cause excess weight gain.
Use Heat To Improve Sleep Quality
- Use regular sauna or hot baths 2–3 hours before bed to trigger a post-heat drop in core temperature and improve sleep.
- Better sleep supports neurotransmitter balance and mental health during winter months.