As the clocks change and the days get shorter, many people notice a shift: harder mornings, lower energy, more cravings for carbohydrates and a general sense of feeling flat. If that sounds familiar, you are far from alone, especially if you live in Canada or the northern US.
Why shorter days affect mood
Light is the main signal that sets your body clock. Less daylight in autumn and winter can shift that clock, so you feel sleepy later in the morning and less alert in the day. Light also influences brain chemicals involved in mood and sleep, including serotonin and melatonin. With less sun, some people feel the effects strongly.
Winter blues or seasonal depression?
Winter blues are common and milder: you may feel a bit lower, sleep more and have less energy, but you can still enjoy things and get through your days.
Seasonal affective disorder (SAD) is a form of depression that follows the seasons. Symptoms are stronger and last most days for at least two weeks, such as persistent low mood, losing interest in things, oversleeping, weight gain and difficulty functioning. SAD is more common the farther you live from the equator. If this sounds like you, talk to your doctor: it is very treatable.
Seven ways to feel brighter in the darker months
- Get outside in the morning. Even on cloudy days, outdoor light is much brighter than indoor light. Aim for 15 to 30 minutes soon after waking, such as a morning walk.
- Ask about a light therapy lamp. Bright light boxes, typically 10,000 lux used for 20 to 30 minutes in the morning, are a well-established option for seasonal low mood. Check with your doctor first, especially if you have an eye condition or bipolar disorder.
- Keep moving. Regular exercise is one of the most reliable mood boosters. Outdoor exercise gives you light and movement at once.
- Keep a steady sleep schedule. It is tempting to sleep in on dark mornings, but a consistent wake time helps keep your body clock on track.
- Check your vitamin D. In northern regions, the winter sun is too weak for your skin to make much vitamin D from about November to February. Our guide to vitamin D deficiency explains who is at risk and how to test.
- Plan things to look forward to. Regular time with friends, a class or a weekend outing gives structure and connection when it is easy to hibernate.
- Eat for steady energy. Winter cravings often lean toward sugar and refined carbs. Pairing carbohydrates with protein and fibre helps avoid energy crashes.
When to reach out for help
If low mood lasts more than two weeks, gets in the way of daily life, or you have thoughts of harming yourself, please talk to a doctor or mental health professional. In the US and Canada you can call or text 988 at any time. If you are in immediate danger, call 911.
Looking for natural mood support? Mood Effex is a practitioner-formulated herbal supplement with seven traditional botanicals, including St. John's wort, morinda root, albizzia flower and dong quai, plus our fulvic mineral extract. It is designed to support a balanced mood as part of a healthy lifestyle, and is made in Canada.
This article is general information, not medical advice. St. John's wort can interact with many medications, including antidepressants, birth control pills and blood thinners, and can increase sensitivity to light, so check with your doctor before combining it with light therapy. Talk to your doctor or pharmacist before taking Mood Effex or any herbal supplement, and do not stop or change a prescribed medication without medical advice.