Dealing with less daylight


Well, this past weekend we turned the clocks back. 🙁

Personally, I’m just not a fan. I wish we could just keep daylight savings time as our normal time all the time.

By the way, if you’re interested, I share a link to a pretty in-depth article on the subject in the PS section of this newsletter…

Anyway, time changes or not, we’re dealing with a lot less sunlight in the winter, especially here in Minnesota as we’re moving into grey season…


And, with that comes something I believe you should pay attention to (I certainly have to)…

Seasonal Affective Disorder (SAD)

What is Seasonal Affective Disorder (SAD)?

Everyone has the blues now and then. But SAD is a depressive state that occurs seasonally, year after year, usually in the fall and winter.

If you suffer from SAD, you may feel perfectly normal during the spring and summer months, but starting around October or November, symptoms begin showing up.

Because this type of depression comes and goes with the seasons, you may wonder if it is all in your head. It isn’t.

This is a real condition and can have a devastating impact on your life.

Researchers still don’t know the exact cause of SAD, but there are some factors that seem to be involved, and they involve the decreased amount of sunlight that fall and winter bring.

  • Melatonin: Melatonin is a hormone that impacts mood and sleep. As the seasons change, your melatonin levels can fluctuate and may cause feelings of depressions.
  • Serotonin: When the amount of sunlight drops, so can your serotonin levels. Since this chemical helps you have feelings of well-being and happiness, not having enough of it can cause your mood to drop.
  • Internal clock: Some scientists think that decreased sunlight disrupts your normal rhythms of wakefulness and sleepiness. The result is sad and depressed feelings.

What are the Symptoms of Seasonal Affective Disorder (SAD)?

SAD will often manifest itself as feelings of sadness or depression. You may feel as though you cannot get enough sleep—struggling to get out of the bed in the morning, feeling dr

owsy during the day and going to bed earlier than you usually do.

Your energy and concentration may also run low, and this can affect your productivity at work and at home. Of course, not having the energy to ‘get things done,’ only leads to frustration and more feelings of depression.

You may also notice weight gain. Typically, SAD sufferers will crave foods high in carbohydrates and can gain between 9 and 30 pounds each year.

Finally, your social life may suffer. If you are depressed, you just won’t enjoy being around others as much as you used to. This can turn into social withdrawal which makes your feelings of depression and sadness even worse.

Ways to Combat Seasonal Affective Disorder (SAD)

If you think that you may be one of the millions of people who are affected by Seas

onal Affective Disorder, you will be happy to know that you have many treatment options available. Try experimenting with different treatments until you find one or a combination that works for you:

  1. Light therapy: Up to 85% of winter depression sufferers are helped by simply sitting under a therapy light. The bright light stabilizes the out-of-balance chemicals in your body, helping you to feel less depressed and more like yourself. The best lights are those between 2,500 and 10,000 lux.
    • Janell and I each have one of these at our desks.
  2. Vitamin D3: Vitamin D is frequently referred to  s “The Sunshine Vitamin” because your body produces it when exposed to sunlight. In fact, just 20-30 minutes of sunlight will produce 10,000 – 50,000 IUs of Vitamin D. Why is this important? Vitamin D is actually a hormone that has important roles in supporting a healthy heart, cellular replication, immune system, mood & mental health, muscles, blood sugar levels, and more!
    • I personally take this Vitamin D daily. In the winter time, I up my daily dosage to 4 “squirts” in addition to what’s in my multivitamin. NOTE: Both of these are available at The Transformation Club.
  1. Exercise: Exercise is a powerful player in the fight against SAD. When you exercise, your body releases “feel good” chemicals called endorphins. These chemicals cause you to feel happy, confident and bring about a feeling of well-being. The elated feelings that endorphins bring are comparable to the feelings that morphine and heroin create. To release endorphins, you will need to sustain your workout for about 30 minutes.
  2. Dawn Simulators: Unlike the spring months, in which the light of dawn and dusk changes gradually, the winter months bring a much more abrupt change of light. This may be one of the aggravators of SAD. Try a dawn simulator. These appliances can be programmed, much like an alarm clock, to gradually brighten your room each morning before you wake up. Some SAD sufferers have had great success with dawn simulators.
    • We have an alarm clock that does this. It’s really nice. 🙂

You are not alone if you are beginning to feel depressed with the shortened days that we are experiencing. I’m right there with you…

Experiment with some of the treatment options I mentioned, and especially pay attention to your exercise program.

And, hey, if you’re affected by SAD like me, even in the slightest, let me know. We’re in this together. 🙂

Justin Yule BS, CPT, MTE, FMSC
President and Chief Transformation Officer
The Transformation Club


P.S. – If you’re not already taking a great Vitamin D supplement I strongly encourage you to – it might even be covered by your insurance!

Here’s what I use and recommend to my clients:

And, yes, both are available at The Transformation Club.

P.P.S. – Click HERE if you’d like to read up on Daylight Savings Time.


By |2017-11-06T16:34:24+00:00November 6th, 2017|Education|0 Comments

About the Author:

Husband. Dog Dad. Author. Coach. Entrepreneur. Transformation Specialist. Justin Yule is the founder, president, and chief transformation officer of The Transformation Club. In addition, he serves fitness professionals worldwide as a business coach and subject-matter expert. Justin is the co-author of the best-selling book, The Transformation Book, as well as the author of the fictional tale, The Transformation Path. He is also the co-host of The Transformation Show podcast. Justin has a bachelor of science degree in physical education with a concentration in adult fitness and holds multiple specialty training certifications in fitness. He has been educating, motivating, and inspiring clients to become the best version of themselves since 1997.

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