Seasonal affective disorder: Practical ways to feel better this winter

When winter arrives and daylight drops, many people notice lower motivation, heavier moods, disrupted sleep, or a general sense that everything takes more effort. You’re not imagining it; these shifts are tied to real biological processes, especially your circadian rhythm, light exposure, and seasonal habits. These are common experiences, not a lack of resilience.

Seasonal affective disorder (SAD)—sometimes called winter depression or seasonal depression—is a form of depression that follows a seasonal cycle, typically worsening in the fall and improving in the spring. Even without meeting full SAD criteria, many people experience a noticeable winter mood dip. Research links these patterns to reduced natural light, circadian rhythm misalignment, later sleep timing, and less time outdoors.

How winter disrupts your circadian rhythm

Your circadian rhythm is your internal 24-hour clock that regulates sleep, mood, hormones, digestion, and energy, which is primarily guided by light. In winter, the brain receives fewer early-day light cues. This can mean that melatonin production drifts later, serotonin activity shifts, and sleep timing can slide. 

This misalignment often leads to fatigue, cravings, and mood changes, hallmark features of seasonal affective disorder. Many supportive strategies revolve around re-anchoring this internal clock.

How to support yourself this winter

1. Increase morning light exposure (one of the most effective SAD strategies)

Your cortisol naturally rises in the morning. Intentionally getting light during this time can help reinforce your natural rhythm and support a steadier mood throughout the day.

Why it helps:  Morning light suppresses melatonin, boosts alertness, supports serotonin activity, and strengthens your internal clock. This helps melatonin rise again naturally at night, supporting deeper, more restorative sleep. As your rhythm stabilizes, cortisol follows a healthier pattern, too: higher in the morning, lower at night.

What you can try:

• Natural morning light (even 10–15 minutes helps)
• Sit near a window while having breakfast or your morning coffee
• If recommended by your clinician, use a 10,000-lux light therapy box, a tool that many have used to help with seasonal depression

2. Keep sleep and wake times consistent

Winter’s reduced light can quietly shift your sleep timing, which is why you may notice you’re staying up longer, feeling less sleepy at night, or waking up groggier than usual.

What you can try:

• Set a consistent wake time
• Create a gentle wind-down routine
• Reduce bright light in the evenings
• Reinforce your rhythm with morning light and early-day movement
• Use a sleep tracker to help strengthen your nighttime routine 

3. Explore vitamin D with your clinician

Vitamin D often drops in winter, particularly in climates where UVB exposure declines. Since most vitamin D synthesis comes from sunlight, levels can fall noticeably during the colder months and may play a role in how you feel.

Why it matters:  Vitamin D supports brain health and serotonin pathways. Research suggests that deficiency may be more common in winter and may play a role in seasonal affective disorder symptoms.

Try this: Ask your clinician about testing your vitamin D levels and follow their dosing guidance.

4. Move your body regularly

Even gentle movement supports mood, energy, and circadian alignment. It doesn’t have to be intense; light walking, stretching, or any consistent activity can help your body feel more grounded and balanced.

What you can try:

• Short walks
• Pair movement with daylight 
• Choose activities that reduce stress rather than add to it

5. Build simple routines around food, hydration, and connection

Shorter days can shift appetite, cravings, and motivation. With less light and lower energy, it’s normal to notice changes in what you want to eat and how much drive you have.

Nutrition + hydration: Protein, fiber, and steady hydration support blood sugar and energy. Winter cravings often reflect serotonin-related changes, not willpower issues.

Connection + structure: Seasonal dips often increase withdrawal, which can worsen symptoms.

What you can try:

• Consistent, balanced meals
• Steady water intake
• One simple “joy habit” each week
• Basic daily anchors (wake time, meals, movement, wind-down)
• Gentle social connection—even brief check-ins count!

When to seek additional support

Reach out to your healthcare provider if you’re experiencing a persistent low mood, losing interest in things you normally enjoy, seeing significant shifts in sleep or appetite, or having any thoughts of self-harm. Light therapy has strong research support for seasonal affective disorder and may help reduce symptoms.

Asking for help is a powerful way to care for yourself, especially during the winter months. You’re not alone, and support is available.

FAQs

What is seasonal affective disorder (SAD)?

Seasonal affective disorder is a form of depression that follows a seasonal pattern, most often emerging in fall and winter when daylight hours decrease. Symptoms include low mood, low energy, disrupted sleep, cravings, and reduced motivation.

How do I know if I have SAD or just “winter blues”?

Winter blues are milder and usually manageable with small lifestyle adjustments like more light, movement, or routine. SAD is more persistent, impacts daily functioning, and may require clinical support. If symptoms last for weeks or interfere with your life, reach out to a healthcare provider.

Can improving my sleep help with seasonal depression?

Absolutely. Consistent sleep and wake times support circadian rhythm alignment. Because SAD is closely tied to circadian disruption, stabilizing sleep patterns often improves mood and energy and reduces cravings.

What lifestyle changes help the most for SAD?

Morning light exposure, consistent sleep, regular exercise, social connection, and balanced nutrition are some of the most supportive daily practices. These habits help realign your internal clock and stabilize mood.

This content is for general educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure, or prevent any condition, including seasonal affective disorder. Always speak with a qualified healthcare professional before making changes to your health, medication, or supplement routine.

References 

• Circadian rhythm disruption and mental health | Translational Psychiatry
•  A multicenter randomized controlled trial for bright light therapy in adults with intellectual disabilities and depression: Study protocol and obstacle management - ScienceDirect
•  Treatment measures for seasonal affective disorder: A network meta-analysis - ScienceDirect
• Treatment measures for seasonal affective disorder: A network meta-analysis - ScienceDirect
•  Sleep in Seasonal Affective Disorder
• Sleep and circadian rhythm profiles in seasonal depression - ScienceDirect
• Sleep tracker 
• The Role of Water-Soluble Vitamins and Vitamin D in Prevention and Treatment of Depression and Seasonal Affective Disorder in Adults
• Vitamin D protects against depression: Evidence from an umbrella meta-analysis on interventional and observational meta-analyses
• Seasonal affective disorder and engagement in physical activities among adults in Alaska
• Physical Activity, Seasonal Sensitivity, and Psychological Well-Being of People of Different Age Groups Living in Extreme Environments
•  Exercise and the Prevention of Depression: Results of the HUNT Cohort Study
• Circadian rhythm disruption and mental health
• Assessing seasonal and weather effects on depression and physical activity using mobile health data)
• Seasonal Affective Disorder: Common Questions and Answers