Don’t Let the Sun Go Down The Natural Way to Beat S.A.D.

By Brad King MS,MFS

 

Every year, like clockwork, a large portion of the population wakes up one morning feeling as if someone replaced their internal battery with one from an old TV remote. The alarm goes off, motivation evaporates, and even the thought of making breakfast feels like a team sport. If this sounds familiar, you may have brushed shoulders with Seasonal Affective Disorder, better known as S.A.D. It’s far more common than people realize, and it’s not just “winter blues.” It’s biochemistry reacting to environmental signals.

Allow me to break this down in a way that won’t depress you further. In fact, hopefully you’ll laugh a little. Humor counts as therapy in my books.

And Then There Was Light – or Lack Thereof

Your brain is wired to light. It loves it. It craves it. It relies on it. When light levels drop during fall and winter, the brain basically looks around and says, “Oh, I guess we’re hibernating.” Melatonin rises too early, serotonin dips, and your circadian rhythm slips out of sync[1]. Suddenly you feel tired at noon and crave carbs like a bear preparing for winter.

S.A.D. isn’t a personality flaw. It’s a mismatch between ancient biology and modern living. Our ancestors spent their winters around fires, outdoors, and in daily contact with natural light cycles. Today most of us live inside boxes lit with blue-heavy LEDs while the sun does its job outside without us[2].

Light Therapy: Your Brain’s Daily Reboot

The number one natural tool for S.A.D. is morning light exposure. Real sunlight is best, even if it’s through clouds. Natural light devices help, too. You need bright light in the morning to signal your brain that daytime has arrived. This sets off a cascade that lifts serotonin and balances melatonin at night[3].

If you can get outside before 10 a.m., consider it a win. You don’t need to stare at the sun like a confused cat. Outdoor daylight, even indirect, is strong enough to trigger the melanopsin receptors in your eyes that communicate with your circadian pacemaker[4].

Movement: The Antidepressant You Never Run Out Of

You don’t need a marathon. You need something steady that raises your heart rate and moves your limbs. Cardio, resistance training, a long walk, yoga, whatever you’ll actually do. Exercise boosts endorphins, increases brain-derived neurotrophic factor (the fertilizer for your neurons)[5], and improves sleep[6].

Most people with S.A.D. don’t feel like moving. That’s fair. But here’s the trick: you move first, the motivation comes after. This is backwards from how people assume it works.

Your Gut & S.A.D.

S.A.D. is also a gut-brain story. Your gut microbes shift in response to daylight changes, sleep quality, diet, movement, and stress[7]. When the gut gets disrupted, the brain follows.

This is why supporting your gut through winter pays off. Prebiotic fiber is especially helpful because it feeds the beneficial bacteria that produce short-chain fatty acids linked to mood, energy, and inflammation control[8]. A formula like LeafSource® Real Bio-Gut Superfood gives your microbes the fuel they thrive on in the colder months, so the gut-brain axis stays healthy.

Stress Physiology Makes Everything Worse

When light drops, stress rises. Cortisol becomes irregular. Your nervous system feels like a car alarm that goes off for no reason. This is where outside help from adaptogens can play a supporting role[9].

Ashwagandha—especially the Sensoril® form with its high levels of withanolides—has been shown to support stress reduction and help bring cortisol patterns back into balance[10]. LeafSource® Stress Complex builds on that foundation by combining Sensoril® with Panax ginseng and Cordyceps, all of which support the nervous system’s ability to adapt when the stress load gets high[11]. These nutrients aren’t magic, they simply give your system a helping hand so you can keep showing up better.

Sleep: The Forgotten Pillar of Winter Resilience

Poor sleep is both a symptom and a driver of S.A.D. The solution isn’t to knock yourself out at night but to prepare your biology for healthy melatonin timing. Reducing bright blue light at night, dimming your environment, and using warm-spectrum bulbs can help.

And when deeper support is needed, sleep-supporting nutrients, including low-dose melatonin can help nudge circadian alignment without overpowering your system[12]. LeafSource Real Sleep includes just 333 mcg of melatonin per serving along with thymoquinone from nigella, which has been studied for enhancing relaxation and sleep support[13]. The goal is to work with your natural rhythm, not override it.

Eat Like Your Brain Is Watching

Because it is.

Winter cravings are normal. Blame serotonin dips and changes in your gut bacteria. But the more whole foods, colorful plants, healthy fats, and proteins you give your brain, the smoother your mood remains[14]. Nutrients like magnesium, B vitamins, and omega fats are central to neurotransmitter production[15]. Think soups, stews, winter vegetables, berries, fish, eggs, nuts, beans, and fermented foods. Your microbes will thank you.

Create a Rhythm Your Body Can Trust

You don’t need perfection. You need consistency. Morning light. Steady movement. Supportive nutrients. Warm social contact. Calm evenings. Good sleep cues. Think of winter as an agreement you make with your body: “I’ll give you what you need if you stop convincing me we’re a cave-dwelling mammal preparing for extinction.”

Seasonal Affective Disorder is beatable. Not by forcing yourself to be cheerful, but by giving your biology the signals it expects.