If you’ve been feeling extra tired, sluggish, or struggling to fall asleep during Montana’s long, dark winters, you’re not alone. Seasonal Affective Disorder (SAD) can have a big impact on sleep, making it harder to wake up in the morning and easier to feel drained all day. But why does this happen, and what can you do to get better rest? Let’s break it down.
How SAD Affects Sleep
Seasonal Affective Disorder is a type of depression that happens during certain times of the year, usually in winter. One of the biggest reasons SAD messes with sleep is the lack of sunlight. In Montana, winter days are short, and the sun sets early—sometimes before you even finish dinner! This change in daylight affects two key things in your body:
- Your Internal Clock (Circadian Rhythm): Your body has an internal clock that tells you when to wake up and when to sleep. Less daylight can throw this clock off, making you feel sleepy at the wrong times.
- Melatonin Production: Your body naturally makes melatonin, a hormone that helps you sleep. With long nights and little sunlight, your body might produce too much melatonin, making you feel groggy all day. On the other hand, if your sleep schedule is off, you might not produce enough melatonin at night, leading to restless sleep.
Common Sleep Struggles with SAD
People with SAD often experience:
- Feeling exhausted during the day, even after a full night’s sleep
- Struggling to fall asleep or waking up frequently at night
- Oversleeping (but still feeling tired)
- Waking up feeling foggy or unrefreshed
- Intense afternoon slumps, making it hard to stay productive
If this sounds familiar, don’t worry—there are ways to get your sleep back on track!
How to Regulate Your Sleep During Montana’s Winters
- Get More Natural Light – Try to spend time outside in the morning or early afternoon, even if it’s cloudy. A short walk or sitting by a window with sunlight can help reset your body clock.
- Use a Light Therapy Box – A SAD lamp mimics natural sunlight and can help regulate your sleep-wake cycle. Use it for about 20–30 minutes in the morning for best results.
- Stick to a Sleep Schedule – Go to bed and wake up at the same time every day, even on weekends. This helps train your body to expect sleep at the right times.
- Watch Your Evening Habits – Avoid caffeine and heavy meals close to bedtime. Instead, try a warm tea, a light snack, or relaxing activities like reading.
- Limit Screens Before Bed – The blue light from phones and TVs can trick your brain into staying awake. Try dimming your screens or putting them away an hour before bed.
- Stay Active – Gentle movement like yoga, stretching, or even a short walk can help your body feel ready for sleep.
When to Get Professional Support
If your sleep problems are getting worse or affecting your daily life, you don’t have to deal with them alone. If you experience:
- Constant fatigue, even after a full night’s sleep
- Difficulty concentrating or completing daily tasks
- Feelings of sadness, hopelessness, or loss of interest in things you used to enjoy
- Ongoing sleep struggles despite making changes to your routine
It may be time to talk to a professional. Therapy, light therapy, and other treatments can help you regain energy and feel more like yourself again.
A Bad Day or Something More?
A good place to start is by taking our SAD quiz to see if your winter sleep struggles might be linked to Seasonal Affective Disorder. However, it’s important to remember that self-diagnosing can be tricky—SAD shares symptoms with other conditions, and the best way to know for sure is to speak with a professional. Our team is here to provide a proper diagnosis and help you find the right treatment plan. Don’t wait to start feeling better—reach out today and take the first step toward brighter days and better sleep!
TMS
by Deb (age 64)
Category: generalThe hoops I jumped through in order to be evaluated were straightforward and efficient. I met with PA Kaitlin for about an hour to discuss my history and previous medications. Then Dr. Amato joined us to further discuss my history, the TMS treatment, and answer any questions. Myrna gathered all of the information and submitted it to my health insurance company to request coverage for TMS. Fortunately, insurance approved the treatment and I was able to begin the next week. I’m sure most people have anxiety about starting a treatment like TMS. No matter how many times it’s described to you, there are many unknowns. How will I feel during treatment? Is it painful? What if this doesn’t work? What if it works for a while but then stops? In all honesty, I was very uncomfortable during the first couple of weeks of treatment. The alternating two seconds of tapping sensation caused some pain during treatment, and at the end of the first week I thought about quitting. But I had sworn to myself that TMS was a last resort and I HAD TO complete the treatment and give it a chance to work. My technician, Heather, told me that some people don’t feel the tapping at all, they only hear it. Guess I wasn’t one of those people! But as the days went by, it became easier to tolerate the treatments. During this time I also saw Lauren weekly for CBT (cognitive behavioral therapy). This is highly recommended for people undergoing TMS treatment, and it was a positive complement to my total of 100 minutes each week “under the helmet”. The weekend between weeks three and four, I started to notice subtle improvements in my mood, increased belief in my self-worth, and enthusiasm for simple things like going for walks, meeting friends for lunch, and taking on volunteer work in the community. I hesitated at first to believe that TMS was helping me. I was afraid that I was convincing myself it was working because I so desperately wanted it to! But now that I am past the treatment I can say with cert
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by Barbie (age 68)
Category: generalI feel so blessed to participate in the TMS protocol at MT Psychiatry. After struggling so many years with depression and not getting significant results from medication, particularly of late, I noticed positive results in the first two weeks of treatment. TMS can literally give you back the beauty & joy in living as well as the courage to make positive life changes and improvements in your daily living situation. I heartily encourage anyone to put yourself into the hands of the amazing TMS team who so gently and graciously make this journey with you out of the black hole that is depression. It is my honor and privilege to give the TMS treatment the highest recommendation.
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by Shayne (age 66)
Category: generalI am grateful for the support and caring I have received from Dr. Amato (and Heidi, Heather and Myrna) in my quest for mental health and a fuller more productive life. While the TMS results have been subtle, I feel more positive about my future and I would recommend this team absolutely. Thank you!
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by Carrie (age 65)
Category: generalNot realizing how fuzzy my head was, I thought I was only going through severe anxiety and depression. Through the insight of Pat, I was able to go through TMS treatments which brought down the anxiety and depression immensely and has cleared up the fuzzy, far off substantially. All the personnel treated me with kindness and I’m sure their attitudes helped in my recovery.
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by Bridget (age 47)
Category: generalThe first outcome of TMS I noted happened early in my treatment, at about the beginning of week two. I felt as though my “brain fog” had been chipped away. I wish I could report that I feel my mental health issues are in “remission”, but I can’t do so yet. My hope is that I will see improvement in the weeks to come, now that my TMS cycle has ended. I can say that my brain feels – in some way – different; I can’t explain exactly how. I continue to struggle at this point in time but sill have hope for more improvement.
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