The Influence of darker nights on Menopause and your mood

Seasonal Affective Disorder (SAD) can have a pronounced impact on menopausal women, as both SAD and menopause involve significant changes in mood and energy levels, which can amplify each other. SAD is a type of depression triggered by seasonal changes (more commonly found during Autumn and Winter) and is associated with symptoms like fatigue, difficulty concentrating, low mood and disturbed sleep.

These symptoms often overlap with those of menopause such as lack of sleep, low energy, irritability and mood swings leading to a compound effect.

To help combat SAD some women find it helpful to try the below coping strategies:

1. Light Therapy

Exposure to bright light, especially in the morning can help regulate circadian rhythms and improve mood by increasing serotonin levels. Light therapy lights or spending time outdoors in natural daylight can be effective and are often recommended for treating SAD symptoms.

2. Physical Activity

The winter months often discourage outdoor activities, leaving women with fewer options for exercise, which is essential for managing menopause symptoms. Physical activity helps reduce joint pain, regulate metabolism, and even alleviate stress—all crucial during menopause. But as temperatures drop and nights grow longer, the natural inclination to stay indoors can lead to stiffness, aching joints, and weight gain. Limited movement, combined with the effects of long nights, can make women feel more physically uncomfortable, adding to the fatigue and malaise that are common during menopause.

3. Cognitive Behavioural Therapy (CBT)

CBT that is tailored specifically for SAD is a therapeutic approach that helps individuals build coping skills, manage negative thoughts and develop routines that support well-being. This approach can be particularly helpful when combined with lifestyle changes and, if needed, mild medication. An increase in foods rich in vitamins such as D & B can also help address mood and energy dips.