How to Treat Depression and Tiredness in SAD

Light Therapy and Natural Remedies for Seasonal Affective Disorder

Sep 18, 2009

Studies show that SAD symptoms such as tiredness and imbalanced sleep rhythms can be corrected with phototherapy. Herbal supplements and vitamins also make a difference.

Melatonin is produced at higher levels than normal when less light enters the brain through the lens of the eyes. This hormone causes an imbalance in sleep rhythms and other depression symptoms associated with seasonal affective disorder.

How Does Melatonin Affect Sleep?

As the days grow shorter and darker, excess melatonin may be produced causing SAD with symptoms of fatigue, lethargy and irritability.

Sufferers oversleep or do not get enough restful sleep without feeling refreshed, crave carbohydrates and feel anxious and irritable. The same symptoms are shown in individuals who work the midnight shifts and sleep during the day or have too many very late nights. For additional information, see How Melatonin is Linked to SAD.

What is Phototherapy?

Phototherapy or light therapy given in the early morning mimics natural sunlight which can influence the brain's levels of serotonin and melatonin through photoreceptors in the eyes. This adjusts the body's circadian rhythm, correcting sleep patterns and reducing depression, cravings and fatigue. Research conducted at the University of Toronto found that two-thirds of subjects improved within 3 weeks of only 45 to 60 minutes of daily exposure to light therapy.

For mild symptoms, the healthiest way to increase light exposure is to spend at least a half hour outside during the middle of the day. One study found that an hour’s walk in winter sunlight was as effective as two and a half hours under bright artificial light. Brightening up your home and workplaces can also help; allow natural light into your home through windows, doors, and skylights. In the winter, people who work indoors and receive little natural light are most susceptible to depression and tiredness. To alleviate symptoms, get outside during the day as much as you can and use full-spectrum lighting or halogen lights which are energy efficient and most similar to natural light indoors during the darker months.

If phototherapy doesn’t work, an antidepressant drug may prove effective in reducing or eliminating severe SAD symptoms. Symptoms should be discussed thoroughly with a family doctor in order to determine whether medication is the right treatment. Treatment plans involve several factors to be most beneficial. Medication may be recommended along with other lifestyle changes.

In some cases, herbal therapy is as effective as conventional psychotropic drugs in treating many forms of depression. Alternative herbal therapies for depression and its symptoms include St. Johns Wort, Kava Kava, Siberian ginseng, Borage and Licorice root.

An effective supplement for SAD is 5-hydroxytryptophan (5-HTP), which is a natural precursor to the hormone serotonin. A dose of 30 to 50 mg at bedtime on an empty stomach is often enough to lift mood and facilitate sleep.

Even natural remedies can cause serious side effects and unfavorable reactions with other medications and supplements; St. John’s Wort may cause light-sensitivity, dry mouth, stomach irritations, dizziness and tiredness. It may also impact the effectiveness of prescription medications such as certain anticancer or chemotherapy drugs, birth control and cold remedies.

Other alternative remedies to SAD include increasing consumption of vitamins C and vitamin B6, aromatherapy, meditation and acupuncture.

The copyright of the article How to Treat Depression and Tiredness in SAD in Mind/Body Fitness is owned by Noreen Kassem. Permission to republish How to Treat Depression and Tiredness in SAD in print or online must be granted by the author in writing.