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 the sun, so much so that I’ve delved into research over the years because it really affects my energy, focus, and overall well-being. When autumn arrives and the daylight shrinks, I feel this shift in my bones.
If you’ve ever wondered why your mood drops, 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 the fall and winter, you can take simple, joyful steps to stay energetic, healthy, and optimistic—even on the darkest of days.
See what’s really happening and how to thrive this fall and winter.
1. Your mood changes (thanks to less sunlight and lower vitamin D)
It’s normal 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 up.
A few key reasons it’s happening this fall and winter:
Lower vitamin D levels
Vitamin D comes mainly from sun exposure. When we have less light, the levels drop—research links low vitamin D in mood swings, fatigue and an increased risk of depression or anxiety.
If you live in a northern state or spend most of the winter indoors, sunlight alone is often not enough. This is where a quality vitamin D supplement can make a huge difference. Maintaining healthy levels of vitamin D supports mood, immune function, and bone health—especially for women in midlife.
I take vitamin D3 daily (year round!) and notice a real boost in my energy and outlook.
Explore the most common signs of vitamin D deficiency to see if you may be affected.
Seasonal Affective Disorder (SAD)
For some people, lack of sunlight causes more obvious symptoms. The body produces less serotonin and more melatonin—a combination that makes many of us sleepier, lethargic, and down.
As someone who has lived through countless Minnesota winters, I feel this every year. I am naturally drawn to the sun and over time I have noticed how directly the light affects my energy and mood. When the sun disappears, I have to be intentional about keeping my spirits up.
I recommend to take As much daylight as you can in the early morning, 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 during the fall and winter.
2. Your Energy Decreases (Because Your Circadian Rhythm Changes)
When it’s darker for more hours of the day, your body naturally feels foggier. More darkness often leads to more fatigue and sluggish mornings.
You may find yourself:
- Looking for that extra cup of coffee
- Get more sleep
- I have a hard time getting out of bed when it’s still pitch black
Totally normal – but something you box counteract.
See how to work with your body rhythm:
Turn on the bright light when you wake up
A bright overhead light or a 10,000 lux phototherapy lamp can help reset your circadian rhythm. (Continue reading below for more information on the light board I use!)
Start your morning with movement
Even 10 minutes—flexibility stretches, a daily yoga flow, or a brisk walk—signals your brain to produce endorphins and shake off the morning jitters.
Keep a consistent sleep schedule
Your sleep routine matters more than you think, especially during the darker months.
And if sleep has been a struggle, leading to lower energy, you might consider a low-dose melatonin supplement to help your body adjust to the darker evenings. Pair it with a relaxing bedtime ritual—low lights, no screens, and maybe a hot cup of tea—and your body will thank you.
I personally drink BEAM Dream and fall asleep within 30–60 minutes of finishing!
Check out other simple sleep gadgets for middle-aged women over 50 that actually work.
3. Feeling “off” and moving less (a common winter habit)
Cooler temperatures, shorter days and darker evenings can make it much easier to skip your workout or evening walk.
Studys 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 little ways to stay active:
- Lay down and walk outdoors. Fresh air gives energy. Use my favorite cold weather essentials to stay warm!
- Do quick workouts at home with dumbbells or body weight.
- Come with me Get Healthy U TV and bring our trainers right into your living room!
- Consider a walking pillow—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. Everything counts.
Even ten minutes can flip the power switch. Really—just start moving and notice how quickly your whole mood changes.
How to stay motivated as the seasons change
Fall and winter can test your consistency. But it can also be a beautiful time to reconnect with your health and routines. Here’s how to keep the motivation—and the joy—alive:
1. Schedule workouts like dates
If it’s on your calendar, it’s more likely to happen. Morning exercise really sets the tone for your day. This is how I became a morning workout person!
2. Create Cozy Rituals
Hot tea, candles, a gentle stretch or even a sauna session. Wellness can feel comforting, not forced.
Accountability is powerful. Invite a friend for a walk or indoor workout. I go to the mall with girlfriends in the colder Minnesota months—it keeps us moving and social.
4. Bring more light into your routine
If you live where mornings are cold or dark, a phototherapy lamp it changes the game. I use mine at my desk for 20-30 minutes after my morning workout to simulate lost daylight. It really lifts my mood and focus.
The darker months can challenge even the sunniest of personalities (trust me, I get it). But with small steps and conscious habits, you can boost your mood, energy, motivation, and overall well-being all season long.
