When the clocks fall back and the light fades earlier each day, something shifts. Mornings feel heavier. Evenings stretch on like long exhalations. And no matter how much coffee you drink, your energy seems to drain before dinner.
Sound familiar?
For many people, winter is more than just cold air and short days. It brings with it a noticeable dip in mood, motivation, and emotional clarity. And while it’s easy to dismiss these changes as “just being tired” or “not loving the cold,” they may be signs of something very real and very common: Seasonal Affective Disorder (SAD).
And here's the good news: It’s not all gloom. Once we understand why winter can affect us this way, we’re better equipped to work with it—rather than against it.
So let’s cozy up and dive into what’s actually happening in your brain and body during winter, and more importantly, what you can do about it.
What is Seasonal Affective Disorder (SAD)?
Experts believe it’s linked to the way reduced sunlight exposure disrupts your circadian rhythm, drops your serotonin levels, and affects melatonin production—all of which regulate your mood and energy.
According to the American Psychiatric Association, about 5% of adults in the U.S. experience SAD, with symptoms lasting approximately 40% of the year. Women are more likely to be affected than men, and it’s more common in northern climates where winter days are shorter.
Common Signs You Might Be Experiencing SAD
Here’s what often shows up when seasonal depression creeps in—sometimes subtly, sometimes not so much:
- Oversleeping or trouble getting out of bed
- Low energy or fatigue that doesn’t improve with rest
- Loss of interest in activities you normally enjoy
- Changes in appetite—especially cravings for carbs or sweets
- Difficulty concentrating or feeling “foggy”
- A sense of heaviness or feeling emotionally “flat”
- Withdrawing from friends, family, or social activities
- Feelings of hopelessness or self-doubt
These signs may overlap with other forms of depression, which is why it’s important to check in with a medical professional if you're struggling for more than two weeks.
Why Winter Has This Effect on Your Brain
The effects of sunlight—or the lack of it—play a bigger role in your mental state than you might think.
Melatonin and Circadian Disruption
Melatonin is the hormone that regulates sleep. In the darker months, our bodies produce more melatonin, which can make us feel more sluggish or sleepy. Less sunlight also means our circadian rhythm (your internal clock) can drift off course—throwing everything from sleep to digestion to mood off balance.
Serotonin and Mood
Light helps your body produce serotonin, a neurotransmitter that helps regulate mood. Less light = less serotonin = lower mood stability. This drop is one of the key drivers of SAD.
One study found that people with SAD have 5% more serotonin transporter proteins in winter, meaning less serotonin is available in the brain—explaining the mood dips.
What Actually Helps: Tools That Brighten Your Winter
Now, the part you’ve been waiting for—what can actually help? Here’s what science (and firsthand experience) tells us works:
1. Bright Light Therapy (The MVP)
Light therapy involves sitting near a 10,000-lux light box for about 20–30 minutes each morning. The idea is to mimic natural daylight, tricking your brain into balancing melatonin and boosting serotonin.
It’s considered one of the most effective treatments for SAD—and it’s FDA-approved for it.
Tips for use:
- Use within 30 minutes of waking
- Sit about 16–24 inches away
- Eyes open, but don’t look directly at the light
- Use daily throughout fall and winter
If you’re unsure which light box to choose, talk with your doctor to find one that’s safe and clinically effective.
2. Vitamin D Support (Because the Sun Isn’t Enough)
Many people have lower vitamin D levels in the winter, since we produce it through skin exposure to UVB rays—which are nearly nonexistent during cold months in northern regions.
Vitamin D plays a role in mood regulation, immune health, and overall vitality. Ask your doctor to check your levels and consider a supplement if you’re deficient.
Note: Don’t start supplements without confirming your need—too much vitamin D can be harmful, too
3. Movement, Even If It’s Gentle
Exercise is a natural antidepressant. It releases endorphins and supports serotonin production—but the key in winter is to scale to your energy. Some days a full workout might feel impossible. That’s okay.
Start with 10–15 minutes:
- A walk outside, even on a gray day
- Gentle stretching or yoga
- Dancing to one song in the kitchen
It’s not about intensity—it’s about consistency. Moving your body is one way to wake up the chemistry of joy.
4. Embrace a Morning Routine That Includes Light + Warmth
If mornings are when your motivation sinks the lowest, creating a ritual that supports your rhythm is essential.
This could include:
- Turning on your light therapy box
- Making warm lemon water or tea
- Journaling or sitting by a window
- Listening to a calming or energizing playlist
Your nervous system thrives on rhythm. Building one that cues safety and energy can shift the entire tone of your day.
5. Lean Into Nourishing, Winter-Supportive Foods
Winter is not the time to restrict or obsess. Your body needs slow-burning carbs, warming foods, and nutrients that support energy and mental clarity.
Some smart winter food choices:
- Complex carbs like oats, squash, lentils
- Omega-3 rich foods like salmon, walnuts, flax
- Leafy greens, root vegetables, citrus fruits
- Herbal teas that soothe and stimulate (think ginger, peppermint, or holy basil)
Bonus tip? Meal prep a few comfort meals in early winter—soups, stews, or baked oatmeal—to help Future You feel supported on lower-energy days.
6. Stay Connected (Even When You Don’t Feel Like It)
SAD often pushes us to isolate—but connection is one of the best antidotes. And no, it doesn’t have to mean big events or long calls.
Try:
- Sending a voice memo to a friend
- Asking someone to check in weekly
- Joining a virtual group or book club
- Saying yes to a short walk or coffee
It’s not about forcing extroversion. It’s about letting a little light in from the people who care about you.
7. Seek Professional Support When Needed
SAD is treatable. If symptoms persist or interfere with your daily life, talk to your doctor or a mental health professional. They may recommend therapy (especially Cognitive Behavioral Therapy for SAD, or CBT-SAD) or short-term medication if appropriate.
There’s strength in asking for help—and there’s no shame in needing support to get through the season.
Wellness You Can Use
Anchor your mornings with light and warmth. Start the day near a window, light box, or candle to set your rhythm gently.
Keep your body in motion, even for 10 minutes. It’s not about the gym—it’s about waking up your system.
Nourish with warm, grounding meals. Your body knows what it needs—listen with curiosity, not criticism.
Create small moments of connection. A quick text or walk can shift your entire mood.
Name what you’re feeling, without judgment. “Winter is harder for me” is not a weakness—it’s awareness.
Winter Doesn’t Have to Steal Your Light
It’s easy to blame yourself when you feel off in winter—especially in a culture that celebrates productivity over presence. But the truth is, our minds and bodies are deeply sensitive to the seasons. And that’s not a flaw. It’s an invitation.
An invitation to rest more. To move differently. To nourish, connect, and soften into the slowness instead of fighting it.
When we understand the science behind Seasonal Affective Disorder, we empower ourselves with compassion and tools. With a little support, you can feel more like yourself again—not in spring, but right now.
So here’s your permission to stop pushing and start listening. Winter may be dark, but you don’t have to be. There’s light to be found—in routines, in rituals, in warm mugs, and in morning sun that, eventually, always returns.
