While festive recipes and the prospect of curling up under a weighted blanket at night may be comforting, the cooler months often bring SAD (seasonal affective disorder) along with them.

Also called the "winter blues," seasonal depression typically begins at the beginning of autumn and is characterized by a slight decrease in wellbeing. From low energy to mood disorders to a loss of appetite, these symptoms can manifest in many ways. A major driver of SAD is the lack of daylight in the cooler months.

In 1984, a study conducted by American psychiatrist Norman Rosenthal first made the link between reduced light and seasonal depression. Since then, scientists have learned that daylight affects the production of certain hormones responsible for mood, ability to concentrate, and biological clock. The latter regulates our circadian cycle and the quality of our sleep, a key part of general wellbeing.

Here are three tips to feel more energized and beat seasonal depression this year.

3 Tips for treating seasonal depression

1. Use Light Therapy

Between less overall sunlight and more spent indoors, we are exposed to much less light in the winter. This can increase our melatonin production and cause fatigue, even in the middle of the day. Light therapy lamps are excellent allies to combat the winter blues and associated sleepiness. Choose a 10,000 lux lamp and practice sessions regularly—for about 30 minutes—to reap the benefits.

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2. Expose yourself to natural light

If weather conditions permit, get outside as much as possible to expose yourself to daylight. Engaging in physical activity outdoors or simply going for a walk will help stabilize your circadian rhythm.

3. Adopt a healthy lifestyle

To avoid seasonal depression setting in, it is also important to avoid being sedentary in winter. Focus on revitalizing activities, such as meditation or yoga, can awaken your body. Adding foods rich in omega-3 and vitamin D to your daily diet, such as nuts, oily fish, spinach, flaxseed oil and even dark chocolate, is a great way to ensure you're getting vital nutrients.

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