When the Longest Day Feels Too Short
In my family, June 22nd isn’t just the day after the summer solstice. It’s the beginning of my mum’s countdown to winter. She lives in the UK, where summer days stretch gloriously long, with over 16 hours of daylight. But for as long as I can remember, by mid-June, she is already lamenting that the nights were “drawing in.” It’s as if the shadow of shorter days begins to cloud her mood even while the sun still shines bright.
For many, that shift in daylight brings more than a fleeting sigh—it triggers Seasonal Affective Disorder, or SAD, a type of depression linked to changes in light exposure. But what’s the connection between shorter days and our mental health? And how can nutrition, alongside other support, play a role in finding balance when the seasons shift?
What is SAD?
Seasonal Affective Disorder (SAD) is more than just “winter blues.” It’s a recognized form of depression that occurs during specific seasons, most often in late fall or winter, as daylight hours shrink. However, there’s also a lesser-known summer version of SAD, which can feel completely different. While winter SAD often causes fatigue, low mood, and cravings for carbs, summer SAD may bring anxiety, restlessness, and disrupted sleep.
I’ve joked for years that I suffer more from SAD during the summer than the winter. Phoenix’s extreme temperatures—where it’s often more than 80 degrees overnight and the breeze feels like a hair dryer—force me to walk before the sun comes up to avoid the intolerable heat. This means my sleep patterns get disrupted, as waking early becomes a necessity.
The rest of the day, I’m holed up inside, and the evenings are often too hot to leave the house. By the end of summer, I’m longing for the cooler months, when I can throw open the windows, sit on the patio, and finally enjoy that perfect combination of cold air and warm sun on my face.
This experience mirrors what many feel with SAD: a longing for balance. Whether it’s light and warmth in the winter or cool, breathable air in the summer, the body craves equilibrium.
Can SAD cause anxiety?
Yes, absolutely. Anxiety often walks hand-in-hand with depression, including SAD. For some, the darker days bring an undercurrent of worry, heightened by disrupted routines and less exposure to mood-regulating serotonin. Low serotonin, the precursor to melatonin, is often connected with feelings of depression, worry, anxiety, disturbed sleep, and in extreme cases, suicidal ideation.
Why Light is a Big Deal
Our brains are wired to respond to sunlight. Natural light regulates serotonin (the feel-good neurotransmitter) and melatonin (the hormone that cues sleep). When daylight dwindles, melatonin production ramps up earlier in the evening, making you feel sluggish, while serotonin levels dip, which can zap your mood and energy.
Think of your internal clock—your circadian rhythm—as your body’s natural metronome, syncing up with light. When it gets out of tune, as it often does during seasonal shifts, you might feel lethargic, anxious, or even struggle with oversleeping. It’s no wonder the darker months can feel so heavy.
Watching the Sunrise:
One of the simplest ways to help regulate your circadian rhythm is to catch the sunrise (without your sunglasses.) Early morning light exposure helps cue your brain to produce serotonin, boosting mood and energy. And here’s the kicker—it doesn’t have to be sunny! Even getting outside for an hour on an overcast day can make a difference. Natural light is still far more effective than indoor lighting when it comes to keeping your internal clock on track.
Light Therapy:
For those darker months when stepping outside might not be feasible, light therapy can be a game-changer. Research shows that sitting in front of a light box for 20-30 minutes daily, especially in the morning, mimics sunlight and helps reset your internal clock.
My Mum got a light box because she left for work before the sun rose and came home after it set. Combined with Vitamin D, she noticed a boost in her energy and mood. When paired with other lifestyle changes like good nutrition and regular exercise, the outcomes improve even more.
And while the idea of dragging yourself out of bed to watch the sunrise or sit in front of a light box might feel daunting at first, it’s worth it. There’s something incredibly grounding about starting your day with light—whether it’s from the sun or a lamp—that sets the tone for a brighter, more balanced day.
Does Vitamin D Really Help?
Absolutely. I like to think of it as sunshine in a capsule. It’s critical for so many things that directly impact mood—helping to make our hormones, improving thyroid function, and boosting serotonin production. It might even play a role in regulating melatonin, that all-important sleep hormone.
For years now, I’ve taken 5000 IU of vitamin D daily, year-round. It’s one of my non-negotiables because I’ve seen how much better I feel with optimal levels. I also get my vitamin D checked annually to make sure I’m not overdoing it. (Yes, even good things can be overdone!)
The Link Between Vitamin D and SAD
There’s a well-documented connection between low vitamin D levels and seasonal affective disorder, especially in places far from the equator where winter sunlight is minimal. Less sun exposure means your skin can’t produce as much vitamin D, which can lead to deficiencies. And when your levels are low, symptoms like depression, fatigue, and anxiety tend to get worse.
A 2014 study found that people with lower vitamin D levels were more likely to experience depressive symptoms during the winter months. It’s one more reason to take your “sunshine” seriously!
How to Get Enough Vitamin D
I’m always a fan of food-first solutions. Egg yolks and fatty fish like salmon and mackerel are all good sources of vitamin D. But realistically, food alone often isn’t enough, especially in winter or if you have darker skin, which naturally produces less vitamin D from sunlight. That’s where supplements come in.
Most adults need around 1,000 IU daily, but depending on your situation, you might need more. If you suspect your levels are low, I’d recommend working with a health professional to test your levels and figure out what’s right for you.
So whether it’s through food, supplements, or that quick burst of winter sun on your face, prioritizing vitamin D is one of the simplest ways to support your mood and overall health.
Nutrition Tips for Beating the Winter Blues
Your diet can either work for or against your mental health. SAD often triggers cravings for carbs and sweets as your body looks for quick serotonin boosts. But those sugary fixes can leave you feeling even more sluggish later. Instead, focus on these mood-supportive nutrients—and don’t be afraid to lean on supplements when needed:
- Omega-3 Fatty Acids: These are mood-boosting superstars, found in salmon, walnuts, and chia seeds. Omega-3s support brain health and fight inflammation linked to depression. For supplement support, I often recommend Nordic Naturals Pro Omega 2000, which provides high-quality EPA and DHA.
- Magnesium: Found in dark leafy greens, nuts, and seeds, magnesium helps with relaxation and reducing anxiety. I’ve had great results with Pure Encapsulations Magnesium Glycinate, especially for clients struggling with sleep or tension.
- B Vitamins: Whole grains, eggs, and legumes are rich in B vitamins like B6 and B12, which are vital for energy and mood regulation. If you need an extra boost, Pure Encapsulations B-Complex Plus is a trusted option.
- Tryptophan: Foods like turkey, chicken, and bananas contain tryptophan, an essential amino acid that’s a precursor to serotonin. Some clients find a tryptophan supplement or Integrative Therapeutics 5-HTP helpful for supporting serotonin production.
Always check with a healthcare provider before starting supplements, especially if you currently take an anti-depressant.
A Meal Idea to Tie It All Together
If you’re looking for a dinner that checks all the mood-boosting boxes, give this Maple Mustard Salmon with Quinoa a try. It’s a nourishing, simple, and slightly elevated dish that feels fancy enough for a special occasion yet easy enough for a weeknight dinner.
Maple Mustard Salmon with Quinoa
Serves 4
Ingredients:
- 4 salmon fillets (680 g)
- 2 tablespoons (30 g) Dijon mustard
- 1/4 cup (83.9 g) maple syrup (or ChocZero Maple Syrup)
- 2 tablespoons (32 g) soy sauce, coconut aminos, or San-J No Soy Tamari Sauce
- 2 tablespoons (27 g) avocado oil
- 2 cups (370 g) quinoa
- 1 cup (30 g) spinach
- 1/4 cup (26 g) green onions, chopped
- 1 tablespoon (14.7 g) lemon juice
- Salt and pepper to taste
Instructions:
- Preheat your oven to 400°F (200°C).
- In a small bowl, whisk together the maple syrup, Dijon mustard, soy sauce (or alternative), and avocado oil.
- Place the salmon fillets in a baking dish and pour the maple mustard sauce over them, ensuring they’re evenly coated.
- Bake the salmon for 15-20 minutes, or until it flakes easily with a fork.
- While the salmon bakes, prepare the quinoa according to package instructions.
- In a separate pan, heat a bit of avocado oil over medium heat. Add the spinach and green onions, sautéing until the spinach wilts.
- Once the quinoa is cooked, fluff it with a fork, then mix in the sautéed spinach and green onions. Drizzle with lemon juice and season with salt and pepper to taste.
- Serve the salmon on a bed of quinoa and enjoy!
This dish is packed with omega-3s, magnesium, and B vitamins—nutrients that can give your mood a serious lift. Plus, it’s one of those meals that looks and tastes like you put in way more effort than you actually did. Perfect for beating the winter blues, one bite at a time!
Take Control of SAD
If the darker months have you feeling down, you don’t have to white-knuckle it through winter. A few small shifts can make a big difference. To help you get started, I’ve put together a free checklist and action plan with practical tips to support your mental health through the seasons.
Here’s a sneak peek at what’s inside:
- Morning light exposure strategies to reset your internal clock.
- Simple ways to stay active even when the weather isn’t cooperating.
- Nutrition tips to build meals that leave you energized instead of crashing.
- Sleep hygiene hacks to help you wake up refreshed.
- And more actionable steps to keep your spirits lifted.
When It’s Time to Seek Extra Support
My mum knew when she needed a little extra support, so she added Vitamin D and light therapy into her routine. Those simple changes made a world of difference. Now that she’s retired, she allows herself to sleep until the sun’s up and makes a point to get outside for some garden time or a walk during the day. She still takes her Vitamin D, and it’s helped reduce the SAD symptoms naturally. One of my clients increased their 5htp for the winter and it’s made an incredible difference to her mood and emotions.
Sometimes, seasonal changes bring more than just a mild case of the blues. If you’re feeling hopeless, chronically fatigued, or finding that anxiety is overwhelming your daily life, don’t hesitate to reach out to me or another trusted healthcare provider. There’s no shame in asking for help—SAD is a biological response, not a personal failing.
With the right tools and support, brighter days are ahead—literally and figuratively.