Regardless of what treatments a person with SAD tries, the American Academy of Sleep Medicine recommends practicing good sleep hygiene as a way to encourage the body toward healthy sleep. This includes creating a regular, consistent bedtime routine free of screens, disruptions or stimulants. People should go to bed at the same time every night and wake up at the same time each morning, in a cool, dark room and avoid big meals, vigorous exercise, alcohol or caffeine too close to bedtime. Most important, remember that if the symptoms are truly SAD, they should abate in the sunnier months. If they don't, seek a physician's advice.