Serotonin Levels
Reduced sunlight can cause a
drop in serotonin production
in the brain. Serotonin is a
neurotransmitt er associated
with mood, and many studies
have shown that reduced
serotonin can lead to a
depressed mood.

Melatonin Levels
Girl: IStock/Getty Images Plus/OcusFocus
This theory is related directly
to the circadian rhythm
theory, and it suggests that
decreased light in the fall
and winter disrupts the
balance of melatonin in the
body, leading to feelings of
fatigue. Normally melatonin
peaks at bedtime and reduces
throughout the day, but a
decrease in sunlight can
disrupt this patt ern, leading
to more melatonin during
the day.

The symptoms of SAD
are particularly prevalent
in fall and winter, when
the days are shorter and
sunshine decreases. For many
children and adolescents, the
sun may just be coming up
as they are heading to school
and starting to set once they
get home.

or bounce houses are
great for keeping kids
active in the winter. Or,
if the weather allows
it, some fun winter
activities might include
sledding, snowball fi ghts,
ice skating, building a
snowman or making
snow angels.

SYMPTOMS OF “SAD”
CLASSIC SYMPTOMS
• Oversleeping
• Daytime fatigue
• Carbohydrate
craving • Weight
gain OTHER SYMPTOMS
• Lethargy
• Hopelessness
• Suicidal thoughts
• Lack of interest in
normal activities and
social interactions
Go Outside
Take advantage of
what sunshine you
can, especially on the
weekends. Even if it’s
cold, the sunshine will still
help restore your child or
adolescent’s circadian rhythm.

Just remember that even
if the sunshine is minimal,
sunscreen is still a must (and
don’t forget to bundle up)!
Bring the Light to Them
If exercise, going outside and
eating healthy aren’t enough
to combat the eff ects of SAD,
light therapy may be a great
non-pharmaceutical option.

Light therapy consists of
sitt ing close (usually within
Eat Healthy
18–24 inches) to a special light
Many adults talk about
box for around 30 minutes a
craving comfort food when
day, right after waking up.

the days get short and the
weather turns cold. Sometimes These boxes, which have
become less expensive over
this leads to not-so-healthy
the past decade, provide light
choices. For your and your
intensity around 100 times
kid’s sake, focus on healthy
brighter than usual home
eating during winter. Eating
lighting and about one-fi fth
fruits and vegetables that are
as intense as the light on a
in season will help ensure
particularly sunny day. To get
that you get the hearty foods
the positive eff ects, you need
we are designed to crave
WHAT CAN YOU DO IF
to have your eyes open, but
during the cold months
YOU SUSPECT SAD MAY
don’t look directly at the light.

without turning to unhealthy
BE THE CAUSE OF YOUR
This may be a great
alternatives. Proper
fuel CHILD’S IRRITABILITY,
time for your children to fi nish
can do wonders for energy.

FATIGUE AND POOR
up homework from
Incorporating foods that are
CONCENTRATION high in Omega-3 fatt y acids is the night before.

AT SCHOOL?
While light boxes can be a
also a good way to help fi ght
Get Them Moving
great option, it is important to
SAD. Some studies suggest
Exercise increases energy
consider several factors:
that SAD is less common in
levels and leads to more
• Get a box designed to
those who consume more
restful sleep. For children and Omega-3 fatt y acids, such
treat SAD. Not all light
adolescents with SAD, exercise as Icelandic people, who eat
boxes are created equal.

can help counter the eff ects
• Consider brightness; the
plenty of coldwater fi sh. You
of melatonin disruption, and
brighter the box, the less
can increase your intake of
several studies have shown
time you’ll need in front
Omega-3 fatt y acids with
that exercise boosts serotonin
of it. But a box that’s too
fl ax seeds, walnuts, sardines,
production. Indoor play
bright will make sitt ing in
salmon, soybeans, shrimp,
places like trampoline parks
front of it uncomfortable.

tofu and tuna.

Light boxes to treat SAD
should be designed to
fi lter UV rays for
your safety.

• Some commercially
available light boxes
emit blue light, while
most emit white light.

The eff ectiveness and
risk of each can vary,
so do your research to
fi nd the one that is best
for you.

• Talk to your doctor.

While light boxes are
generally considered safe,
some conditions make
the use of a light box
inappropriate. Always
discuss your treatment
plan with your doctor,
and fi nd out if he or she
has recommendations.

While SAD in children and
adolescents can lead to fatigue,
irritability and an inability
to concentrate, there are
many ways to combat the
winter blues.

Becki is a marathoner, weight
lifting enthusiast and ACSM-
certifi ed personal trainer with
a master’s degree in mental
health counseling.

washingtonFAMILY.com January 2019
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