Do you often feel sleepy, lethargic, fatigued, and even emotionally low during winter? This is not simply 'laziness', it may be a normal physiological response of the body to seasonal changes. People who are troubled by these seasonal emotions often unconsciously fall into self doubt, experiencing a sense of worthlessness and excessive self blame. My patient Ms. Li is an example. On weekdays, she is a decisive workplace elite, but every winter, she feels like she suddenly loses power. She once told me with a bitter smile, "Doctor, I feel like a hibernating snake. I just want to stay under the covers all day long and don't want to wake up no matter how I wake up." She vividly described her state: "Waking up at 7am every morning feels even more tired than running a marathon. I used to love to invite friends to eat hotpot, but now I can't even get interested when I see the bottom of a red pot." What's even more troubling for her is that she started to get angry with her cat. She always thought that these behaviors were due to her weak willpower and laziness. After detailed consultation and professional evaluation, Ms. Li was ultimately diagnosed with seasonal affective disorder. Winter is prone to sleep and emotional problems due to short days and long nights, sudden drops in temperature, and disruption of the human body's biological clock. This makes people more likely to feel tired and mentally lethargic during the day, and these physiological changes may trigger a series of sleep and emotional problems. Seasonal affective disorder is a subtype of depression closely related to specific seasons, typically occurring in autumn and winter, with relief in spring and summer. The main symptoms of patients are low mood, decreased interest, persistent feelings of emptiness, loss of interest in daily activities, and often feeling unable to be happy; Fatigue, even with sufficient sleep time, still feeling very tired and lacking energy during the day, craving more sleep (excessive sleepiness); Loss of appetite or overeating; Anxiety, irritability, and significant emotional fluctuations; Social withdrawal, unwillingness to participate in social activities, preferring solitude. Seasonal affective disorder has certain regional distribution characteristics, mainly distributed in high latitude and high-altitude regions. Insomnia and decreased sleep quality are not only typical seasonal affective disorders, but winter is also a high-risk period for insomnia and decreased sleep quality. The main symptoms of patients are difficulty falling asleep, waking up early, or being unable to fall asleep again after waking up in the early morning; Having frequent dreams and shallow sleep makes it easy to wake up. Due to insufficient sleep at night and difficulty concentrating during the day, their work efficiency is low. How to make emotions stable and sleep soundly? The mechanism of winter sleep and emotional problems is quite complex, mainly related to neurotransmitter and biological clock disorders caused by reduced light exposure. Faced with winter sleep and emotional issues, we can make adjustments from various aspects such as lifestyle and environmental interventions. It should be emphasized that if the symptoms are severe, it is necessary to seek professional medical help in a timely manner. 1. Phototherapy and sun exposure. Phototherapy can effectively alleviate seasonal affective disorders and improve sleep. Sunbathing is the most natural and effective method. Try to engage in more outdoor activities during the day, especially in the morning, and increase sunlight exposure time. Even indoors, try to open the curtains as much as possible to allow sunlight to enter. Patients with seasonal affective disorder can use phototherapy equipment under the guidance of a doctor to receive professional light therapy, such as a specific duration of strong light exposure every morning. 2. Maintain a regular daily routine and maintain a stable biological clock. The American Academy of Sleep Medicine provides the following sleep aid recommendations. Set a fixed sleep schedule, whether it's weekends or not, and try to go to bed and wake up at the same time every day. A regular schedule helps stabilize the biological clock. Avoid excessive oversleeping, try to control your sleep time to 7-8 hours, and do not take long naps during the day. Create a relaxed bedtime environment, keep the bedroom quiet and dim, and avoid distractions. 3. Eat scientifically and supplement with "happiness factors". Eat more foods rich in tryptophan, such as whole wheat products, soybeans, bananas, milk, and nuts, which are important raw materials for synthesizing serotonin and melatonin. Under the advice of a doctor, it is recommended to supplement vitamin D appropriately by eating foods rich in vitamin D such as egg yolks, mushrooms, cheese, and seafood. Meanwhile, it is important to limit the intake of stimulants such as caffeine, alcohol, and nicotine, especially during the bedtime period. 4. Strengthen exercise and move to dispel coldness. Physical exercise is a great way to improve mood and sleep. Even in cold weather, indoor activities such as yoga or gym workouts can still be chosen. If engaging in outdoor activities, it is important to take adequate measures to keep warm, such as brisk walking or jogging, which are good choices. 5. Create a comfortable environment and pay attention to psychological adjustment. Regularly open windows for ventilation to maintain fresh indoor air. Actively participate in social activities, do not self isolate due to low mood, communicate more with family and friends, and persist in participating in group activities. If the self adjustment effect is poor, the symptoms persist and affect daily life and work, professional evaluation and standardized treatment should be sought in a timely manner. (New Society)