Seasonal Affective Disorder (SAD) affects many people each year, and one of its most overlooked symptoms is how strongly it disrupts sleep. Some people struggle to fall asleep, others wake frequently, and many wake feeling unrefreshed even after a full night in bed. That lack of quality sleep can then intensify other SAD symptoms, making the cycle harder to break.
Natural sleep-support supplements can play a helpful role alongside a healthy routine. Their brain-supporting formulas and targeted ingredients are designed to calm the mind, settle the nervous system and promote deeper, better-quality rest, without the side effects linked to some traditional over-the-counter sleep aids.
In this guide, we’ll look at what SAD is, how natural cognitive fuels like Serenity+ can support a more stable sleep pattern, and the wider habits that can help you prepare for the long nights ahead.
What Is SAD, and how does it impact sleep?
SAD, or Seasonal Affective Disorder, is a type of depression linked to reduced exposure to natural daylight. Light plays an important role in regulating hormones and internal rhythms. When daylight drops, the body often produces more melatonin (the hormone that helps regulate sleep) and less serotonin (which influences mood, motivation and energy).
For many people, this imbalance leads to lower energy, changes in appetite, reduced focus, and a general sense of feeling “flat.” Sleep is frequently affected too. Some struggle to fall asleep, some wake repeatedly, and others sleep for longer than usual but still feel tired. The impact on sleep can make daytime symptoms more noticeable, and if the disrupted sleep continues, the cycle becomes harder to shift.
You can read more about the signs, symptoms and support options for Seasonal Affective Disorder here.
How Do Sleep Supplements Help With SAD?
Sleep supplements can be especially helpful when SAD disrupts your normal rhythm. They don’t treat SAD itself, but they can support the processes involved in falling asleep and staying asleep, making it easier to maintain a stable routine.
Serenity+ is a 100% natural cognitive supplement that has been formulated to support calmer evenings and more restorative rest through a blend of well-researched ingredients:
Magnesium Bisglycinate
A gentle, highly absorbable form of magnesium that helps relax the nervous system and ease physical tension. By supporting a calmer baseline before bed, it promotes longer, more settled periods of sleep without the digestive discomfort some other magnesium forms can cause.
L-Theanine (Green Tea Extract)
An amino acid known for encouraging mental relaxation and reducing evening overstimulation. It helps quiet racing thoughts and supports a smoother transition into sleep, making winding down feel more natural.
Vitamin B6
Supports the body’s production of serotonin and melatonin - two hormones essential for regulating mood, sleep timing and overall sleep quality. Consistent levels contribute to a more stable sleep–wake rhythm.
Glycine
Helps improve the depth and quality of sleep while supporting next-day clarity and alertness. It also assists with lowering core body temperature at night, one of the body’s natural signals that it’s time to rest.
Chamomile Extract (Apigenin)
A calming botanical extract known for reducing night-time restlessness and helping minimise awakenings. The naturally occurring compound apigenin supports relaxation and helps settle the mind before bed.
Zinc Bisglycinate
Plays a role in maintaining healthy circadian rhythms, helping to reduce broken sleep and support a more consistent night-time pattern. Its bisglycinate form ensures better absorption and easier tolerance.
Black Pepper Extract (Piperine)
Included to enhance the absorption of the rest of the formula. By improving bioavailability, it helps your body make better use of the calming, sleep-supporting ingredients in Serenity+.
Many people prefer supplements like Serenity+ because they avoid the next-day grogginess that can come with some conventional OTC sleep tablets. Instead of forcing sleep, the ingredients work with your body’s existing systems, helping you wake feeling clearer, more refreshed and better prepared for the day ahead.
When Is the Best Time to Take Sleep Supplements?
For most people, sleep supplements work best when taken 30–60 minutes before bed. This gives the ingredients time to be absorbed and begin supporting the wind-down process.
A full breakdown of timing can be found here.
In general:
- If you struggle to fall asleep: take your supplement toward the earlier end of the 30–60 minute window.
- If you struggle with a restless mind: taking it slightly earlier in the evening may help your thoughts settle sooner.
- If you wake frequently during the night: consistency is important - taking it at the same time each evening can help reinforce a more stable rhythm.
Other Tips for Better Rest During the Long Nights
Sleep supplements like Serenity+ are most effective when used as part of a well-supported routine. These evidence-based habits can help improve sleep quality, especially when daylight hours are limited.
1. Keep Your Sleep and Wake Times Consistent
Your internal clock responds strongly to routine. Keeping your sleep and wake times as consistent as possible helps regulate hormones and signals that influence alertness, tiredness and overall sleep quality. Even small shifts, such as going to bed an hour later than usual, can make a difference over time.
2. Reduce Screen Exposure Before Bed
Screens emit blue light, which delays melatonin production. Using phones, tablets or laptops shortly before bed keeps the brain stimulated and makes it harder to feel naturally tired. Reducing screen use in the last hour of the evening helps your body transition into a more restful state.
3. Build a Predictable Pre-Sleep Routine
Simple, repeated behaviours act as cues that it’s time to slow down. This could include stretching, reading, a warm shower, journalling or listening to calming audio. Over time, your brain starts to recognise these cues and prepares for sleep more efficiently.
4. Get Exposure to Daylight When You Can
Natural light has a significant impact on circadian rhythms. Even brief daylight exposure, especially in the morning, helps regulate melatonin and support alertness during the day. This can make it easier to fall asleep at night and improve the overall structure of your sleep cycle.
Sleep Better in Winter with Serenity+
SAD affects each person differently, but sleep disruption is one of the most common and challenging symptoms. Supporting your sleep routine with targeted, well-researched ingredients, like those in Serenity+, can help make nights feel more settled and mornings feel clearer. When combined with consistent habits and regular daylight exposure, even small adjustments can have a meaningful impact on how you sleep throughout the longer, darker months.