How to Beat the Winter Blues When Sheboygan Skies Get Gloomy

Shorter, darker days cause the winter blues, a seasonal dip in mood; SAD is the diagnosable form, with longer, recurrent episodes that interfere with day-to-day functioning. Winter blues typically fade as daylight increases, while SAD persists for weeks and follows a yearly pattern. Changes to your lifestyle and, when symptoms last a long time or are severe, care guided by a clinician can help with both.

For most seniors here in Sheboygan, WI, the gloomy melancholy that creeps in as the leaves turn brown is quite familiar. While the feeling passes for most people, the winter blues can have a serious impact on senior emotional wellness.

Thankfully, with the right seasonal mood support and winter routine ideas, seniors can beat the winter blues and enjoy their retirement during the winter.

Read on to learn more about beating the winter blues.

What Does Winter Blues Mean

Winter blues are a seasonal low mood tied to shorter, darker days.

• Hypersomnia: Seniors may sleep longer yet wake unrefreshed and tire quickly.
• Low motivation: Seniors may struggle to start tasks and let chores accumulate.
• Distractibility: Seniors may lose focus easily and miss details in conversation or reading.
• Social withdrawal: Seniors may cut outings, ignore calls, and cancel plans.
• Mood escalation: Seniors may progress to depression or anxiety over weeks.

Remember: "Winter blues" is an informal label, not a diagnosis. According to the National Institute of Mental Health, seasonal affective disorder is a type of depression with a recurrent seasonal pattern that often begins in late fall or early winter.

If symptoms last for weeks or disrupt daily life, seek evaluation for SAD using formal criteria.

How to Beat the Winter Blues

Morning Light Therapy Lamps

Morning light soon after waking helps reset circadian timing and improve alertness. Use a 10,000-lux lamp positioned slightly off to the side at arm's length for a consistent daily session.

• Lamp spec: Choose a 10,000-lux unit to achieve light therapy benefits
• Session time: Sit 20-30 minutes each morning in the light of the lamp
• Placement: Keep the lamp at arm's length, slightly off-center, and don't look directly into the light.

Regular Walks

Consistent walking supports mood, circulation, and joint health for older adults in Sheboygan. Here's how seniors can start regular walks:

• Start small: Begin with 10-20 minutes most days
• Safe routes: Use level, well-lit sidewalks or park paths
• Progression: Add time gradually as stamina improves

Balanced Meals

Structured meals prevent energy crashes and support consistent focus. Seniors should aim for the following nutrition goals:

• Cut carbs: Limit carb-heavy snacks
• Add protein/veg: Include protein, vegetables, and healthy fats when possible
• Quick options: Keep simple but healthy options available, like yogurt with nuts

Sleep Hygiene

A predictable schedule helps to stabilize sleep quality through the winter. Control light, temperature, and keep body clocks aligned.

• Set schedule: Have a fixed bedtime and wake-up time and stick to it every day
• Sleep setting: Keep the bedroom cool, dark, and quiet when you're trying to sleep
• Evening intake: Avoid drinking caffeine late at night

What Is Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) is an official medical term that encompasses a more severe form of the winter blues.

According to the American Psychiatric Association, SAD is classified in DSM-5-TR as major depressive disorder with seasonal pattern and affects about 5% of adults, typically lasting around 40% of the year.

Symptoms of SAD in Seniors

• Deep fatigue: SAD makes you feel worn out most days and tire quickly even after light activity.
• Appetite shifts: Seniors with SAD may crave carbs or lose appetite, leading to weight changes.
• Unrefreshing sleep: Those with SAD may sleep longer yet wake groggy and remain low on energy.
• Heavy sadness: SAD makes your mood feel persistently low, which interferes with daily routines and plans.

According to the National Institute of Mental Health, a person's SAD symptoms often start in late fall or early winter and can make daily life difficult; treatment options include light therapy, psychotherapy, and antidepressant medication.

But remember, you can usually beat the winter blues with lifestyle and routine changes.

FAQs

How Long Do Winter Blues Usually Last?

Winter blues often begin in late fall and last until early spring when daylight increases again. For many, symptoms peak in January and February.

Typically, the blues last a few weeks to a couple of months and improve naturally as daylight returns. Seniors who maintain steady routines can shorten episodes:

If symptoms persist beyond winter or interfere with daily life, it may signal seasonal affective disorder that needs medical evaluation.

Can Low B12 Cause Depression?

Yes, low vitamin B12 is linked to depression. B12 supports brain health and neurotransmitter production. Low levels may cause symptoms such as:

• Fatigue
• Irritability
• Memory problems
• Low mood

Older adults absorb less B12 from food. A blood test confirms a deficiency. Treatment options include:

• Dietary adjustments
• Oral supplements
• Injections prescribed by a clinician

Correcting B12 helps mood and energy and should complement broader winter wellness routines.

What Happens if I Take 5000 IU of Vitamin D3 Every Day?

According to the NIH Office of Dietary Supplements, the tolerable upper intake level for adults is 4,000 IU (100 mcg) per day; routine intakes above this, such as 5,000 IU daily, should be supervised by a clinician.

Potential benefits include:

• Better bone health
• Improved immune function
• Mood stability in darker months

But, there are risks with long-term unsupervised use, such as:

• Elevated calcium levels
• Kidney strain
• Other complications

Your doctor can help you use blood testing to guide correct dosing. Consult a clinician before starting high-dose vitamin D.

Get Support From a Tight-Knit Community

The shorter days can make us feel down, but the winter blues don't have to take over. Staying active and implementing more light, consistent routines are two smart changes that can help local seniors beat the winter blues.

By offering exciting ways of staying active inside, such as fitness classes, exciting clubs, and cozy indoor gatherings that combat cabin fever, LakeHouse Sheboygan keeps people's spirits up and helps them achieve optimal mental and physical health. 

Come see for yourself by scheduling a tour today and discover how we make winter cozy and comfortable. We're proud to offer military veterans a significant discount on the monthly rent.