Winter brings unique challenges for those with ADHD, particularly through seasonal affective disorder (SAD). Experts delve into how reduced sunlight impacts mood and sleep. They emphasize the importance of light therapy and vitamin D as effective solutions. Moreover, increased screen time complicates these issues for children. The discussion also highlights the significance of understanding delayed sleep phase syndrome and the detrimental habit of revenge bedtime procrastination.
Individuals with ADHD are much more susceptible to winter depression, with 27% reporting symptoms compared to only 3% in the neurotypical population.
Light therapy and vitamin D supplementation are effective treatments to alleviate winter depression symptoms and improve mood for those with ADHD.
Deep dives
ADHD and Winter Depression
Individuals with ADHD are significantly more likely to experience winter depression, also known as seasonal affective disorder (SAD), compared to neurotypical individuals. Research findings indicate that about 27% of ADHD patients report symptoms of winter depression, whereas only 3% of the neurotypical population do the same. This condition particularly affects females, who are four times more likely to experience winter depression than males. The seasonality of this depression correlates with reduced daylight during the fall and winter months, emphasizing a possible link between ADHD and mood fluctuations tied to environmental changes.
Treatment Options for Winter Depression
Effective treatments for winter depression and sleep issues include light therapy, which has shown promising results in alleviating symptoms. A light therapy lamp emitting 10,000 lux can be utilized for 30 minutes a day, ideally in the morning, to help reset the biological clock and improve mood and sleep quality. Additionally, vitamin D supplementation is advisable for those deficient in the vitamin, which is common among individuals with ADHD, particularly during the darker winter months. Incorporating light therapy into daily routines can lead to improved energy levels and better overall mental health.
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Understanding Winter Depression and ADHD: Challenges and Connections
As sunlight dwindles in the winter months, people with ADHD are especially prone to winter depression. J.J. Sandra Kooij, M.D., Ph.D., explains how light therapy can help with seasonal affective disorder (SAD).
This special episode is a feature article from the Winter 2024 issue of ADDitude magazine. To listen to the full issue — and receive our Spring 2025 issue hot off the presses — subscribe now at additudemag.com/subscribe.
Winter Depression, Sleep, and ADHD: More Resources