There’s something about the first really crisp fall morning that makes you want to grab a cozy sweater, light a candle, and declare that you’re officially a fall person. But as the seasons change, you may notice something else changing, too: your energy, your mood, your sleep, or even your motivation.
Maybe getting out of bed suddenly feels a little harder. Maybe you’re reaching for a second cup of coffee in the afternoon. Maybe your usual routines have started to slip, or you find yourself wanting to spend more time at home. These changes aren’t necessarily a sign that something is wrong. Our bodies and minds respond to changes in our environment, and the shift from long summer days to shorter, darker days can affect us in more ways than we realize.
Why does the change of seasons affect us?
One of the biggest changes that comes with fall and winter is something we often take for granted: daylight.
As the days get shorter, we naturally have fewer hours of sunlight. For many of us, that means waking up before the sun or leaving work when it's already getting dark. Our daily routines can change along with it.
Less daylight can influence our sleep-wake cycle, energy levels, and daily habits. You might spend less time outside, move your body less, socialize differently, or simply find yourself wanting to slow down. And while these changes can be subtle, they can add up.
From the Classroom
Light is one of the body’s strongest environmental cues for regulating circadian rhythms, including the sleep-wake cycle and the timing of melatonin release. As daylight hours shift across the seasons, changes in the amount and timing of light exposure can influence when we feel sleepy or alert, and may contribute to changes in energy and mood.
Research in healthy adults suggests that everyday light exposure is associated with sleep-wake timing and some aspects of mood, although the strength and direction of these relationships are still being studied.
Importantly, experiencing lower energy, changes in sleep, or feeling “off” during darker months does not by itself indicate a mental health disorder. Seasonal Affective Disorder (SAD) involves a recurring seasonal pattern of clinically significant depressive episodes, while milder seasonal changes are common in the general population.
Your routine matters more than you might think
Summer often comes with a natural rhythm of longer days and more opportunities to be outside. Maybe you take an evening walk, meet friends after work, or spend your weekends outdoors.
Then fall arrives.
Suddenly, it’s dark before dinner. The plans that felt like a breeze in July might feel like more effort in November. Your morning routine might change. Your bedtime might creep earlier. You might spend more time indoors.
There’s nothing inherently wrong with any of that. But routines can provide important structure, especially when our environment is changing.
Simple habits like maintaining a relatively consistent sleep schedule, eating regularly, getting some movement in, spending time outside, and staying connected with people you care about can help provide stability when other parts of your routine are shifting.
You don't need to build the perfect winter routine. Sometimes, it's simply about noticing what has changed and asking yourself: What helps me feel like myself when the days get darker? Is it “bad” if I spend some time focusing on myself and my individual interests? Am I becoming a different person, or am I just going through a phase?
What about Seasonal Affective Disorder (SAD)?
You've probably heard the term seasonal depression or Seasonal Affective Disorder (SAD) before. (Ironic acronym, I know).
SAD is more than simply feeling a little tired or wishing summer would come back. It is a type of depression that follows a recurring seasonal pattern. For most people with SAD, symptoms begin in late fall or early winter and improve during the spring and summer.
Symptoms can include persistent sadness, loss of interest in activities, difficulty concentrating, changes in sleep or appetite, low energy, and social withdrawal. Winter-pattern SAD can also involve oversleeping and increased appetite or carbohydrate cravings.
The important distinction is that not every change in mood or energy during the winter means you have SAD. Having less energy on a dark, rainy afternoon is different from experiencing persistent symptoms that interfere with your ability to work, maintain relationships, care for yourself, or enjoy your everyday life.
From the Classroom
Feeling somewhat more tired, less motivated, or “down” during the winter is not necessarily SAD. Mild seasonal changes may be temporary and still allow a person to function normally at work, school, and home. SAD is more clinically significant: it involves depressive symptoms that interfere with daily functioning and follow a recurring seasonal pattern.
According to the National Institute of Mental Health (NIMH), diagnosis generally involves depressive episodes occurring during a particular season for at least two consecutive years, with seasonal episodes occurring more often than depression at other times of year. Symptoms can include persistent low mood or loss of interest, fatigue, difficulty concentrating, changes in sleep or appetite, and social withdrawal.
The golden rule for seeking professional support is when symptoms persist for two weeks or longer, become increasingly difficult to manage, interfere with everyday responsibilities or relationships, or include thoughts of death or suicide.
Pay attention to patterns
One of the most useful things you can do is simply notice what's happening.
Do you feel more tired every winter?
Does your motivation consistently drop when the days get shorter?
Do you withdraw from friends or activities you normally enjoy?
Do changes in your sleep or appetite seem to happen around the same time every year?
Keeping track of these patterns can help you better understand your own mental health. It can also give you something concrete to discuss with a therapist or healthcare provider if you notice that the seasonal changes are significantly affecting your life.
And you don't have to wait until you're struggling to pay attention. Sometimes, taking care of your mental health means noticing the small changes before they become bigger ones.
A few ways to support yourself as the seasons change
You don't have to completely overhaul your life when fall arrives. Instead, consider making small adjustments that support your mental and physical wellbeing.
Look for daylight.
When possible, spend some time outside during daylight hours. Even a short walk or sitting outside can give you an opportunity to get out of your usual environment and into the natural light. Alternatively, taking vitamin D supplements to help with the decrease in natural light can be helpful.Keep your sleep routine consistent.
Try to maintain relatively consistent sleep and wake times, even as your schedule changes. You can make the consistency fun by curling up under the covers with a good book while drinking a warm cup of tea. This makes sticking to the routine feel like it’s not a chore.Move your body.
Movement doesn't have to mean an intense workout. A walk, stretching, yoga, dancing, or another activity you enjoy can help you stay connected to your body and routine. No room in the budget for a fitness class membership? No problem. Guided activities like these are available for free on YouTube.Stay connected.
It's easy to become more isolated when it's cold and dark outside. Make an effort to maintain the relationships that make you feel supported, even if connection looks different during the winter. Maybe when you have some downtime, think of one loved one you haven’t connected with recently, and send them a quick text or call to let them know you’re thinking of them.Give yourself permission to slow down.
Supporting your mental health doesn't mean forcing yourself to maintain your summer energy level all year long. Rest is part of a healthy routine, too.
All of this is perfectly natural
Seasons have been changing and humans have been adapting for all of time. It can be difficult to pump the brakes on our productivity because, let’s face it, our “hustle” culture can push us to maximise output even at the expense of our physical and mental health.
Increases in anxious and depressive symptoms aren’t always an indicator of an imbalance of chemicals in your brain, sometimes they’re your body telling you that you need to slow down. Humans are designed to go through phases and cycles, and prioritizing happiness over other emotions can be just as dangerous as sadness.
I promise, if you let your body and your mind go through its natural cycle, you’ll come back stronger than ever when it starts to get warm outside again. Unless you’re having suicidal thoughts of course, then book an appointment. We can drink some apple cider and complain about how cold it is.
