Seasonal Affective Disorder (SAD) and How Quality Sleep Can Help

Vincent DeFazio • November 15, 2024
0 minute read
Seasonal Affective Disorder (SAD)

As the days get shorter and colder, many people start to feel the effects of Seasonal Affective Disorder (SAD). SAD is a type of depression triggered by changes in seasons, typically beginning in late fall and continuing through winter. Symptoms can include fatigue, difficulty concentrating, irritability and intense feelings of sadness or hopelessness.


While various treatment options exist, one effective way to manage SAD is through quality sleep. Prioritizing restful sleep can boost mood, increase energy levels and help you better cope with the mental and emotional challenges SAD brings.


The Connection Between Sleep and SAD

One of the main factors contributing to SAD is the reduced sunlight during the fall and winter months, which can disrupt your body’s internal clock, or circadian rhythm. Sunlight is essential in regulating serotonin, a neurotransmitter linked to mood, and melatonin, the hormone that controls sleep. With less exposure to natural light, your body may produce lower levels of serotonin and increased levels of melatonin, resulting in fatigue and mood changes. Sleep becomes especially important because restful, consistent sleep supports balanced hormone levels, which can ease symptoms of SAD.


Good sleep also helps manage cortisol levels, the body’s stress hormone, which tends to spike during periods of depression or stress. Consistent, high-quality sleep can help regulate cortisol, leaving you more energized and balanced.


Sleep Hygiene Tips for Managing SAD

If you’re experiencing symptoms of SAD, developing a sleep-friendly routine can be crucial for your well-being.

Here are some tips to help you maintain good sleep hygiene, especially during the fall and winter.


Stick to a Consistent Sleep Schedule

Maintaining a regular sleep schedule helps regulate your body’s internal clock, making it easier to fall asleep and wake up at the same time every day. Even on weekends, try to avoid drastically changing your sleep or wake times. Consistency is key to helping your body adjust to seasonal changes and ensuring you get adequate rest every night.


Maximize Natural Light Exposure

While it may be tempting to stay indoors on cold, gloomy days, spending time outside can make a huge difference. Natural sunlight helps increase serotonin levels, which can improve mood and energy. Try to spend at least 30 minutes outside each day, especially in the morning when sunlight exposure is most beneficial for regulating your body clock. If natural light is limited, consider using a light therapy box—a device that mimics natural sunlight and can effectively reduce symptoms of SAD when used regularly.


Create a Relaxing Evening Routine

A calming pre-sleep routine can signal your body that it’s time to unwind and prepare for rest. Try activities such as reading, stretching, meditating or practicing gentle breathing exercises. Avoid screens, as blue light emitted by phones, computers and TVs can interfere with melatonin production, making it harder for you to fall asleep. Instead, opt for calming, screen-free activities in the hour leading up to bedtime.


Keep Your Bedroom Cool and Comfortable

A dark, cool and quiet bedroom environment can make it easier for you to fall asleep and stay asleep. Darkness signals your body to release melatonin, while a cool temperature can help regulate your body heat, making it easier to achieve deep, restful sleep. Block out as much light as possible with blackout curtains or an eye mask, and consider using earplugs or a white noise machine if silence is hard to achieve due to road noise or activity in your household.


Watch Your Diet and Caffeine Intake

What you eat and drink can significantly impact your sleep quality. Try to avoid caffeine and heavy meals later in the day, as they can lead to restlessness and disrupt your sleep cycle. Instead, opt for lighter meals in the evening and consider snacks rich in tryptophan, magnesium or calcium. These nutrients promote relaxation and can improve sleep quality. Chamomile tea or a warm glass of milk can be soothing options to include in your evening routine.


Incorporate Physical Activity

Exercise is a natural mood booster and can be especially helpful in managing symptoms of SAD. Physical activity increases serotonin production, improving both your mood and energy levels. However, it’s best to avoid vigorous exercise right before bed, as this can have a stimulating effect. Try to fit in moderate exercise earlier in the day to maximize its benefits for your sleep and mental health.


Limit Naps and Shorten Nap Length

During the winter months, it’s common to feel more fatigued throughout the day. However, taking long naps can disrupt your sleep schedule, making it harder to get quality rest at night. If you need to nap, limit it to 20-30 minutes in the early afternoon to avoid interfering with your nighttime sleep.


When to Seek Help

If improving your sleep doesn’t seem to alleviate your symptoms, or if you continue to experience severe fatigue, sadness or lack of motivation, it may be time to seek professional help. Healthcare providers can offer a variety of treatments, including light therapy, medication or cognitive-behavioral therapy specifically designed to alleviate SAD symptoms. These treatments can be particularly beneficial when combined with consistent, high-quality sleep.


Prioritize Restful Sleep With Our Mattresses in Spokane, WA

Don’t let poor sleep affect your mood and energy—our mattresses are designed to help you wake up refreshed, energized and ready to take on the day.


Call our North Spokane Showroom at (509) 413-2431, our Spokane Valley Showroom at (509) 926-2333, or visit either of our locations today and invest in the best sleep of your life.

Why Kids and Teens Shouldn’t Sleep on Hand-Me-Down Mattresses

By Vincent DeFazio • May 21, 2025
Sleep is a vital part of childhood growth, development, mood and academic performance. While it may seem convenient or cost-effective to pass down a used mattress from an older sibling or relative, the truth is that hand-me-down mattresses may do more harm than good for your child’s health and sleep quality. At Twilight Bedding, we know families are always looking for smart ways to save money, but cutting corners on your child’s sleep setup can lead to long-term consequences. Mattresses Break Down Over Time  Even high-quality mattresses are not built to last forever. Over years of use, materials like foam, coils and padding begin to break down, losing their ability to provide proper support and alignment. An old mattress that has already conformed to someone else’s body is unlikely to offer the spinal support growing kids and teens need. Children and teenagers are constantly developing. Their spines, muscles and joints need a mattress that promotes healthy alignment and adapts to their growing bodies. A sagging or worn-out mattress can contribute to poor posture, disrupted sleep and even back pain in younger sleepers. Hygiene and Allergens Are a Real Concern Another key reason to skip the hand-me-down mattress? Hygiene. Older mattresses can harbor years of built-up dust, allergens, dead skin cells, sweat, bacteria and even mold, especially if they’ve been stored improperly. Young sleepers are more vulnerable to allergens and respiratory issues, which can be made worse by sleeping on a used mattress. If your child suffers from allergies or asthma, a secondhand bed could quietly be making things worse night after night. And while it may not be pleasant to think about, bed bugs or dust mites are also a risk with used mattresses, especially if they’ve changed hands or locations multiple times. Buying new helps you avoid all these potential health hazards. Lack of Support Affects More Than Just Sleep Sleep quality is just as important as the number of hours spent in bed. If a mattress doesn’t support your child properly, it can lead to tossing and turning, body aches and even a lack of deep, restorative sleep. This has a direct impact on: Mood and emotional regulation School performance and focus Physical development and immune function Behavior and energy levels Teens, in particular, are going through rapid physical and hormonal changes that require consistent, quality rest. Giving them a mattress that’s past its prime can hinder both their physical and emotional well-being. One Size Does Not Fit All Just because a mattress worked for one person doesn’t mean it will work for someone else. Factors like weight, sleep position and sensitivity vary significantly between individuals. Your growing child or teen may need something firmer, softer or cooler than the person who used the mattress before them. When you buy new, you can choose the right size (Twin XL, Full, etc.), firmness and materials that best support your child’s current stage of development and continues to serve them well for years to come. A New Mattress is an Investment in Their Future Think of a mattress like you would a pair of shoes. You wouldn’t hand down worn-out shoes and expect them to support someone through miles of running or walking. A mattress is no different. I's a foundation for healthy rest, which affects every part of your child’s life. At Twilight Bedding, we carry a full range of affordable, high-quality mattresses perfect for kids, teens and college-bound young adults. Whether you’re shopping for a first “big kid” bed, upgrading for a growth spurt or preparing for a dorm room, we’re here to help. We Make It Easy for Families to Shop Smart We understand that raising kids comes with lots of expenses, which is why we offer: A variety of mattresses at different price points Long-lasting, child- and teen-friendly options that won’t wear out quickly In-store guidance from sleep specialists who understand what growing bodies need Financing options to make it even easier to invest in better sleep Stop by One of Our Spokane Showrooms and Find the Right Mattress for Your Child Your child deserves more than someone else’s leftovers when it comes to sleep. Let us help you find a mattress that promotes better health, better sleep and a better future. You can learn more by calling our North Spokane location at (509) 413-2431 for or our Spokane Valley showroom at (509) 926-2333.

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