When the Sun Sets Early: Tips to Stay Bright Through the Dark Months

#StressManagement #SelfCare #SelfNurturing #Wellness #EmotionalWellness #SeasonalAffectiveDisorder #SAD #WinterBlues #WinterWellness

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We survived week one of the fall back time change! Every year my best friend and I start having those dreaded conversations in late September, the ones where we sigh about how the sun seems to be clocking out earlier and earlier each evening. By the time daylight saving time ends, we are practically experts at tracking how fast the dark is creeping in.

And I feel it, that little click in my energy, the subtle urge to withdraw. That quiet shift makes me crave warmth, light, and stillness all at once. Feeling bleak is not exactly fun, and yet it happens almost like clockwork.

Here’s the thing, I’m a bit embarrassed by how much I’m affected by light. When I first learned about Seasonal Affective Disorder, or SAD, I felt both relieved, because I wasn’t alone, and a little insulted, because apparently noticing the dark is a disorder. Maybe it isn’t about a disorder at all, but a deeper attunement, being sensitive to nature’s rhythms, noticing when the days shorten and the weather shifts.

If this sounds familiar, if shorter days zap your energy, grey skies make your mood dip, and even your favorite hobbies lose their sparkle, you are in familiar territory. SAD is essentially seasonal depression tied to daylight and weather changes in fall and winter. Science gives us some insight. Less daylight can throw off your internal clock, your circadian rhythm, and disrupt hormones that regulate sleep, mood, and energy, namely serotonin and melatonin. The result is you might feel sluggish, foggy, less motivated, or less interested in things that normally bring you joy. The hopeful part is that there are practical ways to bring light back into your life, literally and emotionally. Keep reading for more.

Talk with Your Doctor or Therapist

If your mood reliably dips with the seasons, mention it to your provider. There is no shame in naming what’s happening. A professional can help you identify whether you are experiencing SAD or another type of depression and work with you on a treatment plan that fits your needs. If the heaviness feels too thick to lift, reach out for help. Sometimes therapy or antidepressants are part of the healing toolkit. There is no shame in using all available light sources, internal and external. If you don't currently have a primary therapist, a resource like Headway, Grow Therapy, and Alma can simplify the search for in-network care, including therapists, as well as qualified Nurse Practitioners and Psychiatrists who can prescribe medication.

Wake Up with Light

If you dread dark mornings, a sunrise alarm clock can make a big difference. These clocks gradually brighten before your alarm goes off, easing you into the day instead of jolting you awake. One option is the (affiliate link) Hatch Restore 3, which is designed as a complete bedside companion to support better sleep habits, not just wake you up. Its sunrise simulation gradually brightens your room using colors that help cue your body to wake naturally. It also includes customizable "Unwind" routines that combine soft, soothing light with calming audio to help you relax and put your phone down at night.

Let the Sunshine In

Of course there is nothing like natural sunlight. Open your curtains, move your chair closer to a window, or step outside for a few minutes during daylight hours. It may seem simple, but your brain responds to natural light like fuel. Sunlight contains blue light that activates special receptors in your eyes, sending signals to your brain’s master clock and telling it that it’s daytime. This helps stop the production of melatonin and boosts alertness. Even on cloudy days, natural light is usually much brighter than indoor lighting, so taking a few intentional minutes outside in the morning can make a big difference in keeping your body’s internal clock on track.

Try a Light-Therapy Lamp

Now some of us live in areas with limited daylight and maximum cloud cover. In these instances, bright-light therapy lamps can mimic natural sunlight and can help reset your circadian rhythm, which is especially useful during the darker months when shorter days can leave you feeling sluggish or low. Exposure to bright light in the morning signals to your brain that it’s daytime, helping regulate hormones like serotonin and melatonin that influence mood, sleep, and energy. Using a lamp for 20 to 30 minutes can help lift your mood, increase alertness, and make it easier to maintain a regular sleep-wake cycle. One option is the (affiliate link) Lumine lamp from Circadian. It’s easy to use with one-touch controls, and the light it produces is full-spectrum, UV-free, and bright enough to make a noticeable difference. It’s also designed to look good on a desk or bedside table, so it doesn’t feel like a medical device. The lamp is backed by years of research and even comes with a four-year replacement policy if anything goes wrong.

Keep Your Rhythm Steady

When your body’s natural cues get disrupted, keeping a routine can be a real lifesaver. Try to wake up, eat, and go to bed around the same time every day. Doing so gives your internal clock predictable signals, which scientists call zeitgebers, helping your brain know when it’s time to be alert and when it’s time to rest. When daylight is limited, sticking to a regular schedule can prevent what’s sometimes called social jet lag and keep your circadian rhythm steady. That stability takes some of the mental and emotional strain off your mind and makes your mood more resilient, even when the sun isn’t cooperating.

Move Your Body, Even When You Don’t Feel Like It

Exercise is one of the most reliable mood-boosters we have. A walk in daylight, a quick stretch by the window, or even dancing in your living room can help your brain release those feel-good chemicals. When working from home, however, or when the weather makes getting outdoors feel impossible or unsafe, maintaining that movement can be a challenge. For a simple solution, look for equipment that integrates seamlessly into your daily routine, allowing you to move without disrupting your workday. The Sunny Health & Fitness Sitting Under Desk Pedal Exerciser is a compact mini-elliptical that slides easily under most desks. It offers a smooth, low-impact, and quiet workout, with 8 levels of magnetic resistance and a digital monitor to help you tone muscles and burn calories while you work. Get yours (affiliate link) here.

Stay Socially Connected

Winter has a way of pulling us inward, sometimes more than is healthy. Connection is medicine. Whether it’s a board-game night, coffee with a friend, or a simple phone call, reaching out matters. When your own light feels dim, let others shine for you. Isolation is a common response to shorter, darker days, but too much can take a real toll on your mood. Social contact helps by triggering the release of feel-good chemicals like oxytocin, which reduces stress and promotes calm. Making connection a regular part of your routine also supports dopamine and serotonin levels, gives you essential social feedback, and takes some of the weight off your internal system, helping you stay resilient through the winter blues.

Add Small Comforts

Warm scents, cozy blankets, herbal teas, and aromatherapy can gently nurture your senses. Sometimes your nervous system just needs to feel held. A (affiliate link) weighted blanket, for example, can slow your heart rate and create a sense of calm by activating your parasympathetic nervous system. Soothing scents like (affiliate link) lavender or (affiliate link) vanilla quietly signal safety to your brain and help lower stress hormones. These small, intentional comforts can turn your home into a sanctuary that supports your emotional well-being.

Support Your Body’s Natural Balance

Ask your doctor about checking your vitamin D levels, which often drop when sunlight is limited. Supplements can help, but it’s important to find the right dosage for you. I discovered my levels were low and now rely on supplementation year-round. Vitamin D, often called the “sunshine vitamin,” is not only important for bone health but also plays a role in mood, since receptors for it are found throughout the brain, including areas linked to depression. People with darker skin, including many African Americans, are at higher risk for deficiency because melanin, the pigment that gives skin its color, reduces the skin’s ability to produce vitamin D from sunlight. Regular testing, especially in winter, is a simple way to make sure you’re getting enough and to help prevent related dips in mood. But please remember to strictly adhere to the dosing recommendations of your medical care provider as too much Vitamin D can be hazardous to your health.

Journal Your Way Through the Season

Journaling can be a simple yet powerful way to navigate the winter blues when shorter days and reduced sunlight leave your energy low. Writing down your thoughts, feelings, and daily experiences, whether in words, sketches, or a mix of both, helps move heavy, looping thoughts out of your mind and onto the page, creating clarity and a sense of relief. It also lets you notice patterns, like which days feel lighter, what small actions lift your mood, and what tends to make the gloom linger. Sometimes, looking back, you’ll even see your own resilience written right there on the page. I haven’t always been consistent with journaling, but about four years ago I began regularly keeping both a manifestation journal and a gratitude journal, and over time I’ve learned that this small, intentional practice can be a real source of light when the days are short and gray. If you’re looking for a journal to help get started, the (affiliate link) PAIBAS lined journal notebook could be a great fit. Its thick, bleed-proof pages and sturdy, lay-flat design make it an ideal companion for daily journaling, giving you a reliable space to capture your thoughts, notice patterns, and track your resilience throughout the winter.

If this season has you counting down to spring, know that you are not alone. Shifts in your mood are not a sign of weakness, they are a sign of sensitivity. You notice the subtle changes in light and dark, and that awareness, when treated with care, can become a source of wisdom rather than pain. Low-energy days are not moral failures. You are not lazy, broken, or weak, you are human. Your body is responding to less light, less warmth, and less movement, so treat yourself with kindness. Start small. Tomorrow, maybe spend ten minutes by a sunny window or send a quick message to that friend who also tracks sunsets with you. Let that be enough for today. The sun will return, and until it does, there are still ways to find light right where you are. Please remember, as you begin this wellness journey, do not worry about getting it perfect; just get it going. Until next time. Happy reading!

Affiliate Link

Just like the winter months can sap your energy and mood, financial stress can quietly weigh you down too. With the Fed recently announcing a rate cut, the cost of borrowing is trending downward, making this a perfect moment to tackle expensive credit card debt. Consolidating high-interest payments into one fixed payment can reduce mental clutter and help you feel more in control, kind of like letting a little light back into your life. A SoFi Personal Loan can simplify your finances, potentially lower your interest rate, and give you one less source of stress this winter. Plus, if you apply using my affiliate link and are approved, SoFi rewards us both with $300- a little extra sunshine for your budget.

"Even the darkest winter will end and the sun will rise." ~Victor Hugo

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