10 Nov

The Winter Blues - Why we Feel it and How to Ease it

As the days become shorter and the nights grow longer, many of us tend to experience a shift in how we feel. For some, it’s a welcome change: the season of early evenings in, cosy jumpers and a slower pace of life. But for others, the shift can feel heavier: less motivation, lower energy and maybe a vague sense of “meh” about life. We often brush this off as the “winter blues”, but research shows us that it's more than just a seasonal slump. The changes we feel at this time of the year aren’t a sign of laziness or a lack of willpower - they’re rooted in biological shifts in how our bodies function as the seasons change. However, there are small, simple things we can do day-to-day to navigate these changes and support our energy levels, even when the days feel short and grey. 


The Science Behind The “Winter Blues”

You may have heard of the term “circadian rhythm” - our body's internal 24 hour clock. This regulates everything from our hormones and sleep to our immune system and digestion, meaning it has a huge influence on how we feel day-to-day. However, the catch is that this vital system is powered by light. When daylight hours reduce and the clocks fall back, the hypothalamus (the part of our brain responsible for sleep, appetite and mood) receives less light input. To put this seasonal shift into perspective, at the height of summer in the UK we get around 17 hours of daylight, giving our brains plenty of light to help regulate mood and energy. But, in the depths of winter, daylight can drop to just 7-8 hours - that’s nearly two-thirds less natural light!

This reduction in light impacts several crucial aspects of our biology. Serotonin, the “feel-good” chemical that lifts our mood, tends to dip, while melatonin, our sleep regulator, rises earlier in the day. Less sunlight also means our bodies produce less Vitamin D, a nutrient essential for energy, immune function and overall brain health. The changes don’t stop there - research shows that in winter, our metabolism slows and our core body temperature drops slightly, helping our bodies conserve energy. The result? Feeling more tired, sluggish and less motivated - not because we’re “lazy”, but because our bodies are adjusting to a huge seasonal shift than has been happening to humans for thousands of years.

How to Spot and Ease the Winter Blues

The shorter, darker days can affect us in subtle ways at first. These changes can be so small that we might brush them off, but catching them early and responding with gentle, intentional actions can make a significant positive difference. Here are a few signs to look out for and some small, compassionate and scientifically proven steps we can take to ease the winter blues before they take hold.

1. Lower Energy Levels

💬 You might feel more tired than usual or find it harder to get going in the morning.

💡 Hack: A short walk in the morning, or even sitting by a bright window (even if the sun isn’t out!) can boost alertness, help reset your body clock and energize you for the day (1).

2. Changes In Motivation

💬 Tasks may be feeling heavier, hobbies less enjoyable or you may notice you’re putting things off more than usual.

💡 Hack: Break your to-do-list into small, achievable tasks. Completing one small thing can kickstart momentum and make the bigger tasks feel more manageable (2).

3. Sleep Pattern Changes

💬 You might notice you’re sleeping more than usual or feeling sleepy earlier in the evening.

💡 Hack: Build a simple evening wind-down routine, maybe a warm drink, gentle stretching or dim lighting. Consistent signals like these help your body regulate your sleep rhythm, improving sleep quality.


4. Social Withdrawal

💬 It can feel tempting to hibernate - staying in, cancelling plans or avoiding social activities that you’d normally enjoy.

💡 Hack: Connection doesn’t have to be big or draining. Even short interactions, a chat with a neighbour or a quick phone call with a friend, can lift mood, maintain connection and keep you engaged (2).

5. Food Cravings

💬 Seeking comfort foods, especially carbohydrates, or finding yourself reaching for more than usual for an energy boost.

💡 Hack: Try to get a mix of nutrient rich-food, balancing protein, vegetables and whole grains alongside comfort foods so you sustain energy rather than get the short “spike and crash” (3).

If you’ve noticed your energy, motivated or mood shifting as the light fades - you’re far from alone. As our serotonin dips and melatonin rises, our bodies are (rightly so) naturally adjusting to the new season. So, if you’re feeling a bit low in mood, more tired than usual or less motivated, remember that it’s not all in your head. This seasonal dip is a shared human experience, something we’ve all adapted to for thousands of years! By making small, kind adjustments, whether it’s getting a little more daylight, moving your body or carving out moments of connection, you can help your body and mind adapt with a little more ease and lightness this winter.

Amy

References

  1.  Lambert, G. W., Reid, C., Kaye, D. M., Jennings, G. L., & Esler, M. D. (2002). Effect of sunlight and season on serotonin turnover in the brain. The Lancet, 360(9348), 1840‑1842.

  2. McMahon, G., Zayats, T., Chen, Y‑P., Prashar, A., Williams, C., & Guggenheim, J. A. (2009). Season of birth, daylight hours at birth, and high myopia. Ophthalmology, 116(3), 468‑473.

  3. Blume C, Garbazza C, Spitschan M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie. 23(3):147-156.

  4. .Zhang, Y., Folarin, A.A., Ranjan, Y. et al. (2025) Assessing seasonal and weather effects on depression and physical activity using mobile health data. Mental Health Research. 4, 11 (2025)