As the days get shorter and the cold creeps in, you might feel like hiding out indoors and sleeping more. Honestly, that’s a pretty normal reaction—almost like your body’s taking cues from the animals nesting for winter. Of course, we don’t actually hibernate, but winter can mess with your mood and zap your energy, making you want to pull back from life a bit.
This urge to burrow under the covers isn’t always just about comfort. For some, it’s tied to seasonal affective disorder (SAD)—a form of depression that shows up during certain times of year, usually winter. If you notice yourself feeling low or extra tired as the sunlight fades, it’s worth learning more about SAD and what might be going on. Understanding these patterns can make it easier to manage them and get through the darker months. For more on this, you can check out seasonal affective disorder information.
What is seasonal depression?
Seasonal depression—officially called Seasonal Affective Disorder (SAD)—is a mood disorder that tends to hit hardest in fall and winter. You might feel fatigued, notice low energy, and crave sweets or gain weight. Sleep goes haywire, too—sometimes you sleep too much, other times you can’t fall asleep at all.
It’s not just tiredness. You may feel sad, irritable, or anxious, and lose interest in things you used to enjoy. These mood shifts can really mess with your daily life. Some people call it the “winter blues,” but honestly, it’s more serious than just feeling off.
There’s more on the symptoms and how SAD affects your energy and mood here.
Do I need a formal diagnosis?
If you notice these symptoms showing up around the same time every year and sticking around for at least two years, a formal diagnosis might help clarify things. Feeling wiped out, gaining weight, or having sleep troubles shouldn’t just be brushed off.
And if there’s a chance your mood swings are connected to something like bipolar disorder, getting a diagnosis is even more important. That way, your healthcare provider can actually help you find the right support or treatment.
Things to keep in mind:
- Symptoms need to be seasonal and repeat
- A healthcare provider will look at your history
- Getting treatment can really improve things
More on formal diagnosis for SAD.
Treatment for SAD
Managing SAD usually means mixing up lifestyle tweaks, therapy, and sometimes meds. One of the most popular options is light therapy. Sitting near a light box for 20–30 minutes daily mimics sunlight—just park yourself about 1–2 feet away and let it help your mood and circadian rhythm.
Sticking to a regular sleep schedule matters. Try to get up and go to bed at the same times every day. Skipping naps and keeping a steady bedtime routine can really help with sleep quality, especially if insomnia or oversleeping is an issue. Good sleep hygiene—like a dark, quiet room and ditching screens before bed—makes a difference, too.
Get outside for at least 15 minutes of natural sunlight daily if you can. It boosts your vitamin D and helps your body clock reset. Morning sun is especially good for syncing your sleep timing. And, yeah, regular exercise lifts your mood by helping with serotonin and can sort out some sleep problems, too.
For some, medications like SSRIs (a type of antidepressant) can help. But you’ll want to talk to your doctor about whether that’s a good fit for you.
Psychotherapy, especially cognitive-behavioral therapy (CBT) designed for SAD, can help you reframe negative thoughts and pick up new coping skills. Over time, this can boost your mood and even help you sleep better.
Other ideas worth trying:
- Jotting down your mood and energy in a daily diary
- Planning things you actually look forward to
- Practicing relaxation techniques or meditation to chill out
If things aren’t getting better, or you feel worse, don’t just tough it out. Reach out for professional help. A provider can walk you through treatment options and tweak things as needed.
Get more info on light therapy and cognitive-behavioral approaches.
My SAD is bad. Help!
If your SAD feels like it’s taking over, please reach out for support. Energy and mood can tank, and just getting through the day starts to feel like a lot. Trouble sleeping or insomnia? That’s pretty common, too.
Consider talking to a sleep specialist if your nights are rough—they might have ideas you haven’t tried. And don’t keep it all to yourself; telling a counselor or someone you trust can ease stress and help you feel less alone.
Try not to isolate too much. Even just stepping outside for a bit of daylight or letting yourself rest when you need it can help. And if you need more help, that’s okay—ask for it.
You can find more support at the NHS Seasonal Affective Disorder page or look into therapy options.
Frequently Asked Questions
Why do I want to hibernate in winter?
That hibernation urge might come from shorter days lowering your serotonin (the mood-boosting hormone) and bumping up melatonin, which makes you sleepy. Cold weather and less socializing just add to the mix. Canadian scientists have more to say about this feeling in their article.
Is it possible for humans to enter a state of hibernation?
We don’t actually hibernate like bears, but in winter, our bodies sometimes react in similar ways—more tired, hungrier, maybe a little sluggish. Your nervous system is behind these signals. Curious? Here’s more about how humans might show similar signs.
How can someone overcome the feeling of wanting to hibernate?
Get outside during the day to boost serotonin. Move around—exercise is a mood-lifter. Stay in touch with friends or pick up a hobby to avoid withdrawing too much. Keeping a regular sleep schedule and eating well helps, too. Check out this article for a sense of presence and more ideas to stay active all winter.
Can seasonal depression cause insomnia?
Yep, seasonal depression can definitely mess with your sleep. Some folks have trouble falling asleep or staying asleep, and nightmares can pop up more often. Caffeine and anxiety don’t help, either—they can make insomnia worse if you’re already struggling with seasonal depression.
Can seasonal change cause insomnia?
Seasonal shifts—like changing daylight or temperature—can throw off your sleep cycle. Even daylight saving time can mess with your routine, leaving your body clock confused and making sleep harder to come by.
How to deal with seasonal insomnia?
- Skip that late afternoon coffee—it really can mess with your sleep.
- Try sticking to the same sleep schedule, even when it’s tempting to sleep in on weekends.
- Wind down with a relaxing bedtime routine, whatever that looks like for you.
- Get outside for some sunlight during the day. Even a short walk can help reset your body clock.
- If shorter days leave you feeling alone, reach out to friends or family. Social support matters more than we sometimes admit.
- Go easy on substances that might mess with your sleep—alcohol, nicotine, all that jazz.
If your insomnia just won’t quit, it might be time to chat with a professional. No shame in that.
UPDATED: 7/21/2025
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