A 'sad' time of year Published Dec. 14, 2010 By Capt. Jared Dahle 52nd Aerospace Medical Squadron SPANGDAHLEM AIR BASE, Germany -- Have you been sleeping more than usual lately but still not feeling rested? What about your appetite? Have those holiday cookies and carbohydrates been looking more than irresistible lately? Do you find yourself cranky or making excuses to avoid social situations? Has maintaining your concentration at work been difficult? If you answered yes to any of these questions you may be suffering from Seasonal Affective Disorder. SAD is a phenomenon caused by the lack of daylight during the winter months. This lack of daylight changes the concentration of certain chemicals within the body resulting in the symptoms listed above. It's like having jet lag for several months in a row. This hits military families especially hard, because many haven't lived in northern regions where reduced daylight hours occur for months at a time. SAD is a common condition, and even if you are not experiencing the symptoms, someone you know may be. Caregivers who stay at home are even more likely to suffer from SAD due to the lack of social interaction; more than half of reported cases are female. So how do you treat SAD? The first approach is to tackle the symptoms. Watch what you eat; giving in to that craving for carbs makes your body want more sleep. Oversleeping can be just as bad as getting too little sleep, so try to keep a regular sleep cycle. This will help stabilize your body clock and decrease the intensity of some symptoms. Getting out and engaging in social activities can work wonders to pull you out of that depression. If those techniques aren't working, consult a medical provider for other options. A doctor can prescribe some medications that may ease the symptoms. They can also tell you how to use the most common treatment--light therapy. A special type of light known as a SAD Light, or "light box," can help. A light box simulates the intensity of a sunrise. This can help to wake your body even though the real sun may not rise for several more hours. Most people notice the best results when using their light box for 30 minutes shortly after waking, but others see better results later in the day. Again, consult an expert--misapplying light therapy could make things worse. If you decide to use a light box, there are a few basic things you need to know. First, don't stare directly into the light or it may cause eyestrain and headaches. Instead, use it like a lamp to light a desk while you read. Using the lamp right before bed could cause insomnia. So where can you find a light box? The Spangdahlem Health and Wellness Center has a light box located in their relaxation room in Bldg. 152 that is open to the public from 7:30 a.m. - 4:30 p.m. For those who don't feel like making the trek to the HAWC, there are options to buy online. An effective light box will have 2,500-10,000 lux--about 20 times more intense than typical household lighting, and they typically cost $150-500. Your provider could help you identify reputable brands. For more information about SAD, call the HAWC at 452-4295 or the mental health clinic at 452-8285.