Ask A Sleep Expert: How Can I Sleep Better With SAD?

4) Maintain a regular sleep pattern 

A 2024 paper found that sleep regularity – or falling asleep and waking up at roughly the same time – seems to be “a stronger predictor of mortality risk than sleep duration” (how many hours you sleep). 

Perhaps that’s why Dr Mae advised, “Go to bed and wake up at the same time every day, even on weekends.

“Consistency in your sleep schedule helps regulate your circadian rhythm and improves overall sleep quality.” 

5) Limit screen time before bed 

Speaking to HuffPost UK previously, Dr Chelsea Perry, owner of Sleep Solutions and a Diplomate of the American Board of Dental Sleep Medicine, said she puts her screens away two hours before bed. 

Though she is a little more lenient, Dr Mae agrees with the practice. 

“The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, making it harder to fall asleep. Avoid screens at least an hour before bedtime,” she said. 

6) Exercise and eat well 

The NHS shared that SAD can make us crave carb-heavy fare, which might make us feel more sluggish. 

And gut health specialist Dr Megan Rossi previously told HuffPost UK that “exercise has been shown to support a more diverse gut microbiome” – and less healthy guts may make us more tired.

“Physical activity has been shown to improve mood and sleep quality. Aim for regular exercise, but avoid vigorous exercise close to bedtime, as it might interfere with sleep,” Dr Mae said.

She added, “Eat a balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. Avoid excessive caffeine and alcohol, especially close to bedtime, as they can disrupt sleep”. 

7) Seek help for persistent sleep disruption 

“If your SAD symptoms are significantly impacting your sleep and overall well-being, consider seeking help from a mental health professional. Therapies like cognitive-behavioural therapy (CBT) can provide effective tools for managing SAD and its effects on sleep,” Dr Mae shared. 

The NHS said that you should speak to a GP if SAD means you’re struggling to cope in general, not just with your sleep.

“Remember that the effectiveness of these strategies can vary from person to person. It’s important to be patient and consistent in implementing the changes that work best for you,” Dr Mae ended.

“If you’re unsure where to start, consulting a healthcare professional can provide valuable guidance and support.” 

Additional thumbnail credits: Maria Korneeva / Getty Images