If you’ve ever dealt with seasonal affective disorder — also known as SAD, seasonal depression, or the “winter blues” — the time to start preparing is now.

I know. It’s barely October. Here in Michigan, the leaves have just started to turn. You’re probably busy wearing plaid or sipping cider.

But, here’s the reality …

If you want to beat seasonal affective disorder this year, it’s best to get a head start.

That’s because seasonal depression is complex, with many contributing factors. The more proactive you are about it, the better off you’ll be.

(But don’t worry — if you’re catching this post in the middle of winter, you can still implement these tips for great improvement.)

What are the symptoms of seasonal affective disorder?

• Sadness, low mood, and depression that comes on in the dark fall and winter months
• Low energy, fatigue, sluggishness, and feeling like you were “hit by a bus” when you wake up in the morning
• Weight gain, especially around your hips, waist, and buttocks
• Increased appetite, with cravings for sweets and carbohydrates
• Brain fog and inability to concentrate
• Feeling antisocial and irritable

What causes seasonal affective disorder?

It’s easy to think that we get depressed in winter because it’s dark, cold, and gloomy outside.

While the atmosphere does play a role in how we feel, the reason we get seasonal depression is a bit more complex.

The changing amount of daylight — paired with our modern schedules — can really throw off our circadian rhythms. As a species, we evolved by going to bed shortly after dark, and waking up with the sunrise.

These days, we stay up late looking at our brightly lit phones, and we wake up to our alarms when it’s completely dark outside. When the days in winter get shorter, it only exacerbates the problem.

This is a mismatch for our hormonal rhythms, many of which are governed by light. (How crazy is that?!)

In particular, it spells disaster for the hypothalamus-pituitary-adrenal axis, a.k.a. the HPA axis. Think of this as your hormonal control center that governs your energy, drive, and mood.

That’s why the symptoms of seasonal affective disorder look so much like what is known as “adrenal fatigue,” or HPA axis dysregulation. (Because that is, at least in part, what’s really going on.)

If you’re like, “Hypothala-whaaaaat?,” don’t worry. I’ve got your tips below.

Watch the video, or keep on scrolling if you’re a reader.

3 Tips to Beat Seasonal Affective Disorder

It’s best to implement these in early fall, around September or October. But if you get a late start, don’t worry — you’ll still benefit!

1) Get a wake-up light or a “happy light.”

Most articles will recommend that you invest in a light therapy device, a.k.a. a “happy light.” The general recommendation is to get one with a brightness of 10,000 lux, and to sit in front of it for about 20 minutes in the morning.

This is a fantastic recommendation. I personally use this model, made my Northern Light Technologies.

However, I think using a wake-up light can be even more powerful.

A wake-up light is an alarm clock that uses light to wake you up (it’s so much gentler than your annoying alarm). It slowly starts coming on before your alarm time, and it shines at full brightness when it’s time for you to wake up.

This begins to restore your circadian rhythms, and as a result, you’ll wake up feeling refreshed, energized, and ready for your day.

There are many models on the market, but I recommend one with a therapeutic light source of at least 10,000 lux. I use and recommend the Sun Bright Model by Nature Bliss.

I’ve also heard great things about the Philips Wake-Up Light, but as far as I know, it doesn’t have therapeutic brightness.

Once you wake up, I recommend reading in bed for a few minutes while the light hits your eyes. I mean, don’t stare at it, but let the light stream over your face for a few minutes. This tells your body, “Hey, it’s time to get in gear!,” and starts a hormonal cascade that will get your circadian rhythms back in shape.

Me? I use both. But if you have to pick just one, go for the wake-up light, because it can double as a light therapy device.

2) Dim the lights on your electronic devices, or get “blue blockers.”

If you follow tip #1, you’ll get your mornings in shape.

But it’s equally important to minimize your light exposure at night. You don’t need to sit around reading books by candlelight, a la Little House on the Prarie, but you do need to be smart.

Start by installing f.lux or a similar app on your computers, tablets, and mobile devices. These apps change the brightness of your screen in the evening, blocking the cool blue light and amplifying the warm golden light.

If you have an iPhone, this feature is built in, and it’s called “Night Shift.” You can enable it in your settings.

If at all possible, turn off your TV and electronics at least an hour before bed (easier said than done, I know).

And if you want to be really sexy, you can wear a pair of these blue-blocker computer glasses to mitigate the effects of nighttime light.

By implementing this tip, you’ll have a much easier time falling asleep, and your sleep will be deeper and more restorative.

3) Get a good Vitamin D supplement (the type is important!).

Ideally, we get Vitamin D from sun exposure, but in the winter, that just doesn’t happen for people. And because Vitamin D is important to so many processes in the body — and plays a critical role in mood — supplementing is a good idea.

A safe recommendation is 2,000 to 5,000 IUs (international units) daily of Vitamin D3.

Don’t go out and buy any old Vitamin D supplement, though. There are forms of Vitamin D that are more difficult for the body to process.

My highest recommendation is a supplement that combines D3 and K2. 

I personally like Thorne Research Vitamin D3/K2, because it has the necessary cofactors and comes in a highly absorbable liquid base of MCT oil.

Another option I recommend is Bio-D Mulsion Forte by Biotics Research, a micro-emulsified Vitamin D in a base of sesame oil. (I prefer the D3/K2 combo, but this is still a good choice.)

By implementing these 3 tips, you have a good chance of staving off seasonal affective disorder.

Don’t forget that your diet also plays a huge role in your mood. If you’re wondering whether or not your nutrition could be making your depression worse, download my Diet + Depression Quiz below.