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A sad sun and moping brain singing the blues, but sitting on top of a seasonal affective disorder (SAD) light box. We talk about what causes SAD and how to beat it in this episode.

January 30, 2026

S6E44: The Winter Blues: Why You Feel Low, and How to Shine Again

Does winter have you feeling tired or blue? You’re not alone. This episode dives into the science of Seasonal Affective Disorder (SAD), from drop in serotonin to 10,000-LUX hacks to help you find your glow.

In this Episode:

Transcript

00:00 – Intro, and Charlie Converses with Neil deGrasse Tyson
03:08 – Tips on Longevity: 100-year Old Albert, Be Honest, Be Nice, Be Kind – and Be Determined
06:46 – Recipe of the Week: Polish Ham Roll-Ups
07:42 – Do You Feel a Winter Slump? Learn Why
08:46 – The Connection Between Light and Mood
09:51 – Light Therapy for Seasonal and Non-Seasonal Depression
12:24 – Discussion: Time Changes, Indoor Work, Artificial Light
17:07 – How to Be Proactive to Prevent Seasonal Mood Disorders
20:14 – Outro

The Science Behind the Winter Slump

Learn why January feels emotionally heavier for so many people and how seasonal changes in light can directly affect mood, energy, and motivation. This episode explores Seasonal Affective Disorder (SAD), the “winter blues,” circadian rhythm disruption, serotonin and dopamine changes, and the research behind bright-light therapy—including why a 10,000-lux light box is often recommended.

This video helps explain why we get the winter blues.

The Lux Factor: Why Your Kitchen Light Isn’t Enough

The core issue: Circadian Desynchronization. When the light disappears, the brain’s “master clock” (the suprachiasmatic nucleus) loses its primary cue. But not just any bright lamp will do. A 10,000 lux standard is key to breaking the winter blues.

Light Source	Intensity (Lux)	Effectiveness for SAD
Typical Indoor Light	~300 – 500 lux	Ineffective
Overcast Day	~1,000 – 2,000 lux	Minimal
SAD Light Box	10,000 lux	Clinical Standard
Direct Sunlight	Up to 100,000 lux	Gold Standard

How to Select and Use a SAD Light Box

You don’t have to be ‘clinically depressed’ to deserve help. If you’ve lost just 10% of your energy, your joy, or your motivation this winter—that is enough. Don’t let the darkness steal your peak experiences. Get a 10,000 lux light box, get outside, and reclaim your light.

Listen to learn other practical tips for protecting your mental health during the dark winter months to potential benefits of light therapy for non-seasonal depression.

This graphic shows the features to look for in a SAD light box: 1) at least 10,000 LUX strength, 2) ultraviolet free 3) a larger surface area to allow more convenient positioning, and 4) the cooler end of the light spectrum will be key to resetting the circadian rhythm. Place the light at a 16-24 inch distance, slightly to the side to avoid looking directly at it. — This graphic shows the features to look for in a SAD light box: 1) at least 10,000 LUX strength, 2) ultraviolet free (most are), 3) a larger surface area to allow more convenient positioning, and 4) the cooler end of the light spectrum will be key to resetting the circadian rhythm. Place the light at a 16-24 inch distance, slightly to the side to avoid looking directly at it.

In the video below Dr. Kavoor explains how to pick and optimize SAD lamps (remember 10,000 LUX or higher!) . He says:

The Big Distinction: He clarifies that Sunrise Alarm Clocks (which wake you up gradually) and SAD Lamps (used for therapy after you wake up) are two different tools with different purposes [01:09].
The “30-30-30” Rule: For optimal results, he explains that a SAD lamp should ideally be placed about 30 centimeters (1-2 feet) away, at a 30-degree angle, and used for about 30 minutes consistently [07:44].
Consistency is Key: Beneficial effects typically aren’t seen until after 3 to 4 days of consistent morning use [09:01].

For more tips on picking a light box, watch this video for selecting a box, positioning, and confirmation that they are safe for your eyes: Is Light Therapy For Seasonal Affective Disorder Safe For Eyes? Eye Doctor Explains

Get this Polish Roll-Up recipe from the Tipsy Housewife. They’re especially good sprinkled with Doritos!

Recipe of the Week

This week in honor of Albert Pollack’s inspiring story, we featured Polish Roll-Ups. Be sure to listen to this 100-year old’s outlook on life and the need to help others.

References:

Resources

Light therapy for preventing seasonal affective disorder – Nussbaumer‐Streit, B – 2019 | Cochrane Library
Expert Tips for Coping With Winter Seasonal Depression | NTD
Determination: Through the Holocaust, War, and Beyond- A memoir by Albert Pollack.
ISBN-10 ‏ : ‎ 1732519196 | ISBN-13 ‏ : ‎ 978-1732519190 | Available here: https://a.co/d/8tZwrKk
Defeating SAD (Seasonal Affective Disorder): A Guide to Health and Happiness Through All Seasons by Norman E. Rosenthal M.D. Available here: https://a.co/d/815UtHE

Everyone Dies: and yes, it is normal!

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