Winter and mood: why we have less energy in the dark months and what helps
In November, at 5 pm, it's already dark. In the morning you wake up in the dark, and the day passes between the office, the car and the screen. Many people feel they have less energy, sleep more and find it harder to enjoy things in the winter months. The phenomenon has clear explanations and, fortunately, a few simple solutions.
In short
In winter, short days and weak light can influence the circadian rhythm, sleep and mood. Many people feel a mild form of the "winter blues": less energy, more sleep, a craving for sweets, less desire to go out. For some, the symptoms are intense enough to be seasonal affective disorder, a form of depression that recurs at the same time of year. Natural morning light, outdoor exercise, a consistent routine and relationships help. When the symptoms are intense, light therapy and psychotherapy have good evidence.
Why winter affects us
Less light
Light is the main signal for the internal clock. In winter, many people get very little natural light, especially if they work in an office.
A shifted circadian rhythm
With dark mornings, the internal clock can run late: it's harder to wake up and have energy in the morning.
Melatonin
Melatonin, the hormone associated with darkness, can be secreted over a longer period in winter, which can contribute to sleepiness.
Serotonin
Some studies suggest that the activity of the serotonin system varies with the seasons, being lower in months with little light.
Less movement and fewer outings
Cold and darkness reduce physical activity and social contact, two important factors for mood.
Winter doesn't just change our schedule. It changes the amount of light, and the brain notices.
Winter blues or seasonal affective disorder?
The mild form
In winter, many people feel:
- less energy;
- the need to sleep more;
- cravings for carbohydrates and sweets;
- less desire for social activities.
If you can carry on with your life normally, this is a common seasonal variation.
Seasonal affective disorder
It's a form of depression that recurs at the same time of year, usually in autumn and winter, and improves in spring. The signs:
- low mood almost every day, for weeks;
- loss of interest in activities you used to enjoy;
- marked tiredness and excessive sleep;
- difficulty concentrating;
- social withdrawal;
- feelings of hopelessness.
The diagnosis is made by a specialist.
What helps
Natural light in the morning
The most important measure. Even on a cloudy day, the light outside is much stronger than the light indoors. A 20–30-minute walk in the first part of the day can make a difference.
Bright spaces
Work next to a window, open the curtains as soon as you wake up, use bright lights in the morning.
Exercise outdoors
It combines two beneficial factors: light and physical activity.
A consistent routine
Regular wake-up and bed times, including at the weekend. In winter, the temptation to sleep much longer is strong, but an irregular schedule can make tiredness worse.
Relationships
Plan meet-ups with friends and outings, even if you don't feel like it at first. Isolation reinforces the winter mood.
Activities you enjoy
Indoor hobbies, courses, sport at the gym, cultural outings. A short day doesn't have to mean a smaller life.
A sunny break
For some people, a few days somewhere with more light, in the middle of winter, helps.
Light therapy
For seasonal affective disorder, special light therapy lamps, usually of 10,000 lux, used in the morning for 20–30 minutes, have good evidence. They're used after talking to a doctor, especially if you have eye conditions, bipolar disorder or take medication that increases sensitivity to light.
When to ask for help
If low mood lasts more than two weeks, affects your work and relationships or thoughts of hopelessness appear, talk to a doctor or a psychologist. Cognitive behavioural therapy adapted for seasonal affective disorder and, sometimes, medication are effective. At Emmanuel CliniX, the clinic behind NeuroFit, there are specialists in psychotherapy and psychiatry.
How NeuroFit complements your routine
In the winter months, many people look for a routine that gets them out of the house and gives them a rhythm. NeuroFit by Emmanuel CliniX, in Bucharest, offers a fixed hour in your week dedicated to the mind, with non-invasive technologies.
- Reset (taVNS, tPBM, CES): for periods of low energy;
- Focus (tPBM, neurofeedback, tDCS): for days when concentration comes hard;
- Relax (CES, taVNS, neurofeedback): for long evenings when the mind won't settle.
tPBM uses near-infrared light, but it doesn't replace natural light or light therapy for seasonal affective disorder. Each circuit is set after a safety screening. The first experience costs 190 lei. Bookings: +40 790 099 070.
NeuroFit is brain wellness, not medical treatment.
Frequently asked questions
Why do I have less energy in winter?
Short days and weak light influence the circadian rhythm and the secretion of melatonin, and less movement and reduced social contact also contribute to the drop in energy.
What is seasonal affective disorder?
It's a form of depression that recurs at the same time of year, usually in autumn and winter, and improves in spring. The diagnosis is made by a specialist.
What helps with the winter mood?
Natural light in the morning, exercise outdoors, a consistent sleep routine, relationships and enjoyable activities. For seasonal affective disorder, light therapy and psychotherapy have good evidence.
Do light therapy lamps work?
For seasonal affective disorder, 10,000 lux lamps used in the morning have good evidence. A conversation with a doctor is recommended before using one.
Brain wellness information. It is not medical advice and does not replace specialist assessment, diagnosis or treatment.