RUGGED Seasonal Affective Disorder Month: Build Supportive Daily Routines

During fall and winter, working in the trades could mean starting before sunrise and spending most of the shift in a shop, plant or indoor jobsite, making it easy to miss daylight altogether. Early starts and overtime can also make it harder to keep a regular sleep schedule.

This is the second in RUGGED Mind and Body’s series on seasonal affective disorder (SAD), a form of depression that follows a seasonal pattern and most often begins in late fall or early winter. This week, we’re sharing practical tips on how small changes could fit into the day you already have as part of self-care for SAD.

Make Room for Daylight

Try to spend some time outdoors during daylight each day. Mayo Clinic recommends getting outside and letting more daylight into your surroundings as part of SAD self-care. Here are a few ways to do that during the workday:

Have a break outdoors. If it’s dark by the time you leave work, try stepping out at lunch.
Take a conversation outside. Suggest a short walk for a one-on-one or a crew check-in when the job allows.
Let more daylight in. Open the blinds or sit near a bright window when you can.
Get outside early when possible. Outdoor light can help even on cold or cloudy days, especially within two hours of waking up.

Keep Movement in the Routine

UC Davis Health recommends regular exercise as part of self-care for symptoms of SAD. After a physically demanding shift, a workout may be the last thing on your mind. Think about when you have the most energy and start with something that feels manageable. Try these ideas:

Move your body regularly to stay physically active.
Keep it simple. Even gentle movement, like a walk, counts.
If your schedule allows, try an exercise group or class to stay active and connect with others.

Choose an activity you enjoy and give it a regular spot in your week. If overtime or a shift change gets in the way, try a shorter session or move it to a day off.

Prioritize and Protect Your Sleep

Early starts, overtime and changing shifts can make it hard to keep a regular sleep schedule. When you know you have an early start, work backward from when your alarm needs to go off and give yourself time to wind down. The Centers for Disease Control and Prevention (CDC) recommends several habits for better sleep:

Keep your bedtime and wake-up time steady when your shifts allow.
Make your bedroom cool and quiet for sleep.
Skip heavy meals and alcohol close to bedtime.
Avoid caffeine in the afternoon and evening.
Switch off your phone and other devices at least 30 minutes before bed.

Start with one habit that fits your workday. Step outside during a daylight break, take a short walk when your schedule allows or keep your bedtime and wake-up time as consistent as possible. If low mood, loss of interest or changes in sleep persist or worsen, talk with a health care professional.

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