Winter Blues & Bubbas: Understanding Seasonal Affective Disorder for Parents

When the temperature drops and the sun plays hard to get, many of us notice a shift in our mood and energy. For new or sleep-deprived parents, winter can be an especially tough season. If you’re feeling more down than usual, struggling to get out of bed, or just not feeling like yourself, you’re not alone and you might be experiencing Seasonal Affective Disorder (S.A.D).

What is SAD?

Seasonal Affective Disorder (S.A.D) is a type of depression that occurs at a particular time of year - most often in winter. The lack of sunlight and shorter days can interfere with your body’s internal clock and affect mood-regulating hormones like serotonin and melatonin.

For parents juggling feeding schedules, sleepless nights, and the constant care of a newborn, S.A.D can amplify the challenges of early parenthood. Unlike the occasional “winter slump”, S.A.D in parents is more intense and can disrupt your mood, energy levels, and motivation.

Why Parents Are Especially Vulnerable

Limited daylight exposure: It’s hard to get outside when you’re dealing with nap schedules or a crying baby.

Sleep deprivation: Exhaustion can lower your resilience to mood shifts.

Lack of routine: Days can blur together in the newborn phase, making it easy to lose track of time and sun light.

Isolation: Cold weather often keeps families indoors, limiting social connection - a key protective factor against depression.

Postpartum mental health strain: For new mums, winter can worsen feelings of sadness or anxiety.  You might like to refer to our blog Good Mental Health for New Parents.

6 Ways to Beat the Winter Blues (Even with a Bub in Tow)

☀️ 1. Chase the Sun

Sunlight isn’t just good for the soul — it plays a crucial role in regulating your body’s circadian rhythm, the internal 24-hour clock that influences your sleep-wake cycle, mood, and energy levels.

Recent research* highlights the importance of morning light exposure, especially within the first 1–2 hours of waking. Natural light helps suppress melatonin (the hormone that makes you feel sleepy) and boosts serotonin — the feel-good chemical that also supports better sleep later in the day. This rhythm reset is vital in winter when short, dark days can leave you feeling sluggish and low.

Try to get outside during daylight hours, even if it’s just a quick pram walk around midday. Even cloudy outdoor light is stronger than indoor lighting, making it more effective at supporting your mood and circadian balance.

And yes — bundle up! For little ones, our Platinum Joey Swag baby sleeping bags are perfect for pram naps. They feature a slit at the back to accommodate a 3- or 5-point harness and a head-to-head front zip around the harness that keeps bub snug and warm while you're on the move — making it easier to chase the sun safely and comfortably.

* Controlled clinical trials have shown that morning bright‑light exposure produces beneficial “phase advances” in circadian rhythms—shifting the internal clock earlier—which significantly improves symptoms of Seasonal Affective Disorder. In contrast, evening light delays the clock and is less effective.

🕰️ 2. Keep a Routine

Consistency helps both babies and adults. Try to wake and sleep at similar times each day, and set small, manageable goals — like getting dressed and opening the blinds each morning. Sticking to a routine is especially helpful when managing S.A.D with a baby.

😴 3. Prioritise Sleep for You and Bub

Sleep is foundational to your mental health and resilience — but as every parent knows, it can be elusive in the early months. While you can’t control every wake-up, you can create an environment that encourages better sleep for your baby — which, in turn, supports your own sleep.

A well-rested baby means a better-rested you. All of our Bubbaroo products are made from 100% breathable cotton and are TOG-rated baby sleepwear to keep your little one warm without overheating. Its bell-shaped design promotes healthy hip development and comfort during winter nights.

For further tips you might like to read our blog Your Health is Your Wealth - Prioritising Sleep.

🍲 4. Fuel Your Body

It’s tempting to reach for comfort food but aim to include protein-rich foods like eggs, oily fish, legumes, lean meats, and dairy — especially important for breastfeeding mums who need extra nourishment. Combine these with vitamin D-rich options, whole grains, and plenty of fresh fruit and veg to help keep you full, fuel your energy, and support your mental wellbeing in winter.

🤗 5. Reach Out

If you’re feeling isolated, consider joining a Mother’s Group — it’s a great way to connect with others who truly understand what you’re going through. Whether it’s sharing sleep stories, swapping tips, or simply having a cuppa and a chat, that sense of connection can make a world of difference.

We’ve written more about the benefits (and what to expect) here:
👉 What You Need to Know About Mother’s Group & Playgroup

Even a quick voice note to a fellow mum or a message in a local parenting group can help you feel seen and supported. You’re not alone.

🧘6. Carve Out a Moment for You

Even just a few minutes of rest can recharge your batteries. One practice I find incredibly helpful is Yoga Nidra - a deeply restorative guided meditation also known as “yogic sleep.” It’s a powerful tool for calming the nervous system, reducing anxiety, and improving sleep quality - even if you don’t actually fall asleep.

You can do Yoga Nidra lying down while your baby naps, and it’s perfectly okay if you drift off during the session. I highly recommend the free practices by Ally Boothroyd, who offers a gentle, nurturing approach especially suited for tired parents.
👉 Explore her guided meditations here: www.allyboothroyd.com or on YouTube

What I love is that you lie down and get 100% completely comfortable with a blanket for warmth, a pillow and an eye covering if you'd like.  

When to Seek Help

If your low mood in winter lingers, if you feel overwhelmed most days, or if you’ve lost interest in things you normally enjoy, it’s time to talk to someone. Your GP or child health nurse is a great place to start. Remember: asking for help is a sign of strength, not failure.

A Warm Hug from Bubbaroo

At Bubbaroo, we believe every family deserves restful sleep — even during the darkest months. Our swaddles and baby sleeping bags are designed to support safer, warmer sleep for your baby so that you can get the rest you need too.

Stay warm, take care of yourself, and remember: this too shall pass. 🌤️