BLAME IT ON THE WEATHERMAN!

Could seasonal affective disorder be why you’re feeling sluggish?

Cold weather, less sunlight and rainy days in winter can dampen anyone’s mood. But as Dr Kieran Kennedy explains, for some people certain seasons can be distressing, and result in seasonal affective disorder (SAD).

FEELING BLUE?

It’s pretty common for people to report that their mood, motivation and energy levels dip during winter. Our brains and bodies may react to changes like fewer daylight hours, cooler temperatures and less time spent p socialising. g

But to be diagnosed with SAD, there needs to be a consistent pattern of mood changes throughout seasons.

“SAD is a collection of changes in feelings, thoughts, energy levels and other symptoms that begin to cause significant distress and impair someone’s ability to function as they usually would,” says Dr Kennedy. He notes, however, that it’s currently not a standalone diagnosis, rather part of a “seasonal pattern” that’s in line with other mental health conditions like depression or bipolar affective disorder.

MOOD SWINGS

The most common condition to follow a seasonal pattern is depression, with some of its symptoms synonymous with winter time.

“These might include our mood becoming significantly low and flat, and a loss of enjoyment and motivation for the activities and joys we’d usually love doing,” Dr Kennedy explains. It’s less common but some people can also experience the opposite, more manic behaviours and symptoms linked to bipolar affective disorder.

MAKE A PLAN

“If a clear pattern of lowering energy and mood occurs, then preparing for this in the months leading up to winter and putting a plan in place is often the key to help to prevent relapses,” Dr Kennedy advises. This may be with a doctor, psychologist or psychiatrist.

If you’re generally feeling a bit blue, he suggests “keeping up a routine during winter months, ensuring you’re getting adequate sleep, and engaging in some form of physical activity daily to boost energy levels and motivation”.

People who have trouble getting enough sleep will be all too familiar with the feelings of lethargy, grumpiness and moodiness after a restless night. Resmed sleep health expert Dr Carmel Harrington shares how sleeping better can improve your energy levels.

WHAT HAPPENS WHEN WE SLEEP?

“During sleep, your body and brain get a chance to rest and repair, but if you don’t get enough sleep there are significant consequences,” Dr Harrington says. “Inadequate sleep leaves you more susceptible in the short term to cold or flu infections and in the long term more vulnerable to developing obesity, type 2 diabetes, heart disease and Alzheimer’s disease.”

There’s also an increased risk of developing mental health issues such as depression. On the other hand, the pros of getting enough sleep include happier moods, better memory, improved critical thinking abilities, increased creativity and a boost to the immune system.

HOW DOES IT AFFECT OUR ENERGY LEVELS?

Decreased energy levels are one of the most noticeable signs that you’re not getting enough shut-eye. That’s because when you’re asleep, your metabolic rate falls and your body enters a period of

“net energy conservation”.

“When you don’t get enough sleep, your brain becomes concerned that you won’t have sufficient energy during your wakeful hours to maintain vital functions, so it goes into an energy conservation mode,” says Dr Harrington.

“Studies have shown that this results in less incidental exercise and a definite decline in our overall motivation to exercise.”

WHAT CAN WE DO?

There’s a clear link between improved energy levels, exercising enough and sleeping well.

“Studies clearly show that exercise and sleep are linked – the more you exercise the better sleep you will experience,” Dr Harrington explains. “This works both ways: when you’re feeling tired and lethargic, get up and do some exercise – this will energise you.”

Create a frequent, ongoing routine, where you can exercise in bright light or sunshine. It can be as simple as a 15-minute walk or a low-impact workout in your garden or local park.

“Even if you can’t exercise for very long, every bit counts, and the payoff is it will make you sleep better. And better sleep means more energy,” Dr Harrington adds.

“It’s a cycle that has only positive effects.”

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