The Energy Equation Why You Feel 'SAD' Every Winter
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Nov 18, 2025 Discover the reality of Seasonal Affective Disorder (SAD) and its effects on energy and mood during winter. Learn about crucial elements like circadian rhythms, serotonin levels, and the importance of morning light. Get practical tips such as using light therapy, maintaining routines, and optimizing nutrition to combat fatigue. Oli explores psychosocial tools and the significance of sleep strategies. He shares personal routines and encourages listeners to try a winter strategy for a week to uplift their spirits. Dive into understanding and managing seasonal changes!
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Light Controls Your 24-Hour Energy Clock
- Shorter daylight directly disrupts circadian hormones like cortisol and melatonin, causing grogginess and low energy.
- Morning light is the master key that signals the brain to stop melatonin and raise alertness.
Vitamin D Links Light To Mood
- Sunlight makes vitamin D which supports serotonin production and reduces inflammation linked to fatigue.
- Low vitamin D can blunt serotonin signalling and raise inflammatory markers that deepen winter tiredness.
Prioritise Morning Light Exposure
- Get 20–30 minutes of natural morning light within the first hour of waking or use a 10,000 lux SAD light.
- Use full-spectrum bulbs indoors to mimic daylight when natural light is unavailable.