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As a lifelong sun-seeker, I’ve always noticed how light changes my mood — especially during the fall and winter months. I’m deeply affected by sunshine, so much so that I’ve dug into the research over the years because it truly impacts my energy, focus, and overall well-being. When fall arrives and daylight shrinks, I feel that shift in my bones.
If you’ve ever wondered why your mood dips, your energy drops, or your motivation disappears during the colder, darker seasons, you’re not alone. These seasonal changes are incredibly common, and science explains exactly why they happen.
The good news? Once you understand what your body is doing in fall and winter, you can take simple, joyful steps to stay energized, healthy, and upbeat—even on the darkest days.
Here’s what’s really going on and how to thrive this fall and winter.
1. Your Mood Changes (Thanks to Less Sunlight & Lower Vitamin D)
It’s common to feel a little blue or “off” when the days get shorter. Less daylight means less sunshine—and sunlight helps your brain produce serotonin, the feel-good hormone that keeps your mood steady.
A few key reasons this happens in fall and winter:
Lower Vitamin D Levels
Vitamin D comes primarily from sun exposure. When we get less light, levels dip—research links low vitamin D to mood changes, fatigue, and an increased risk of depression or anxiety.
If you live in a northern state or spend most of your winter indoors, sunlight alone often isn’t enough. This is where a quality vitamin D supplement can make a huge difference. Maintaining healthy vitamin D levels supports mood, immune function, and bone health—especially for women in midlife.
I take vitamin D3 daily (all year!) and notice a real boost in my energy and outlook.
Explore the most common signs of vitamin D deficiency to see if you might be affected.
Seasonal Affective Disorder (SAD)
For some people, the lack of sunlight triggers more noticeable symptoms. The body makes less serotonin and more melatonin—a combo that leaves many of us sleepier, sluggish, and down.
As someone who’s lived through countless Minnesota winters, I feel this every year. I’m naturally drawn to the sun, and over time I’ve noticed how directly light impacts my energy and mood. When the sun disappears, I have to be intentional about keeping my spirits up.
I recommend getting whatever daylight you can early in the day, add vitamin D support, and stay connected with people who lift you up. A little light, laughter, and movement go a long way in stabilizing your mood through fall and winter.
2. Your Energy Dips (Because Your Circadian Rhythm Shifts)
When it’s darker for more hours of the day, your body naturally feels groggier. More darkness often leads to more fatigue and sluggish mornings.
You may find yourself:
- Reaching for that extra cup of coffee
- Sleeping longer
- Struggling to get out of bed when it’s still pitch black
Totally normal—but something you can counteract.
Here’s how to work with your body’s rhythm:
Turn on bright light when you wake up
A bright overhead light or a 10,000-lux light therapy lamp can help reset your circadian rhythm. (Keep reading below for more info on the light panel I use!)
Start your morning with movement
Even 10 minutes—flexibility stretches, a daily yoga flow, or a quick walk—signals your brain to produce endorphins and shake off morning grogginess.
Keep a consistent sleep schedule
Your sleep routine matters more than you think, especially during darker months.
And if sleep has been a struggle, which leads to lower energy, you might consider a low-dose melatonin supplement to help your body adjust to darker evenings. Pair it with a calming bedtime ritual—dim lights, no screens, and maybe a warm cup of tea—and your body will thank you.
I personally drink BEAM Dream and I’m asleep within 30–60 minutes of finishing it!
Check out other simple sleep gadgets for midlife women over 50 that actually work.
3. You Feel “Off” and Move Less (A Common Winter Habit)
Cooler temps, shorter days, and darker evenings can make it much easier to skip your workout or evening walk.
Studies show most people become less active in the colder months, which can lead to:
- Lower immunity
- Slower metabolism
- Mood dips
- That overall “blah” feeling
When we move less, we often feel less motivated to move—which makes the cycle even harder to break.
But the truth is simple: Movement is medicine. Exercise boosts your mood, speeds up your metabolism, and improves immunity and mental clarity.
Try these small ways to stay active:
- Layer up and walk outdoors. Fresh air is energizing. Use my favorite cold-weather essentials to stay warm!
- Do quick at-home workouts with dumbbells or bodyweight.
- Join me on Get Healthy U TV and bring our trainers right into your living room!
- Consider a walking pad—you can walk while taking calls, watching a show, or listening to a podcast.
- Choose movement that matches your mood: dance, yoga, strength, low-impact, or short HIIT. It all counts.
Even ten minutes can flip your energy switch. Truly—just start moving and notice how quickly your whole mood shifts.
How to Stay Motivated as the Seasons Change
Fall and winter can test your consistency. But they can also be a beautiful time to reconnect with your health and routines. Here’s how to keep your motivation—and joy—alive:
1. Schedule Workouts Like Appointments
If it’s on your calendar, it’s more likely to happen. Morning movement truly sets the tone for your day. That’s how I became a morning workout person!
2. Create Cozy Rituals
Warm tea, candles, a gentle stretch, or even a sauna session. Wellness can feel comforting, not forced.
3. Find Your Community
Accountability is powerful. Invite a friend for a walk or workout indoors. I mall walk with girlfriends during Minnesota’s coldest months—it keeps us moving and social.
4. Bring More Light Into Your Routine
If you live where mornings are freezing or pitch dark, a light therapy lamp is a game-changer. I use mine at my desk for 20–30 minutes after my early morning workout to simulate missing daylight. It genuinely lifts my mood and focus.
The darker months can challenge even the sunniest personalities (trust me, I get it). But with small steps and conscious habits, you can boost your mood, energy, motivation, and overall wellness all season long.
