Seasonal low mood: why you have less energy in autumn and winter, and what to do

Seasonal low mood is a dip in mood and energy in fall and winter linked to shorter daylight hours. What helps is more daylight, especially in the morning, regular movement and a steady sleep schedule — and if the slump is severe and drags on, seeing a doctor.

As the days get shorter, many people notice that it's harder to wake up and they have less energy for everyday things. This is a common seasonal pattern, and you're not alone.

Seasonal low mood: what is it?

That's the everyday name for a mild dip in mood and energy during the dark time of year. Lots of people know it well, and it usually passes on its own when spring comes.

Typical signs:

• it's harder to get up in the morning and you want to sleep longer;
• less energy for everyday tasks;
• cravings for sweets and hearty food;
• less interest in activities and seeing people.

Importantly, with seasonal low mood these signs are moderate: life goes on as usual, it just takes a bit more effort.

Why does my mood and energy change with the seasons?

Light is one of the main signals for your internal body clock. When there's less of it, many people's production of hormones that affect mood and alertness changes.

It's dark in the morning, we're indoors during the day, and it's dark again in the evening — so the body gets far less daylight than in summer. The clock change can add to the difficulty: we explain how to adjust in "Daylight saving time and sleep".

It's especially noticeable at northern latitudes and for people who leave for work early and come home in the dark. Even an overcast day outdoors is brighter than a well-lit room.

What helps you cope with seasonal low mood?

The most effective thing is to give your body back light and movement. Materials from NIH News in Health say the same.

• **More time outdoors** during daylight hours, even when it's overcast.
• **Light therapy lamps** — especially in the first half of the day.
• **Regular physical activity** — it supports mood and energy.
• **A steady sleep schedule** — the same wake-up time even on weekends.
• **Social contact** — seeing loved ones, even when you'd rather stay home.

For why light in the first hours after waking matters so much, see "Morning light".

How to support seasonal low energy with routine and food?

A steady daily routine helps your internal clock run more smoothly, even when there's little light.

• Go to bed and get up at about the same time.
• Don't stay up late with screens.
• Build your meals around vegetables, protein and whole grains to avoid sharp energy crashes from sweets.
• If you want a daytime nap, keep it short.
• Plan enjoyable things for the dark months — get-togethers, trips, new hobbies — so you have something to look forward to.

For more on restorative sleep, see "How much sleep do you need".

When is it more than just a seasonal slump?

If low mood and lack of energy seriously interfere with everyday life for several weeks in a row, it may be seasonal affective disorder. This condition is described by the NIMH, and it's worth discussing with a doctor.

It isn't always easy to tell a mild slump from something more serious on your own. Watch for how long the symptoms last, how strong they are and how much they get in the way of work, relationships and daily life.

Don't put off talking to a professional if the things that used to help no longer do: the sooner you get support, the easier it is to get through the dark season.

How to tell a seasonal slump from burnout?

Seasonal low mood is tied to the time of year and light, while burnout is tied to workload and stress, and it doesn't go away when spring comes. Sometimes the two overlap.

If your fatigue is mainly linked to work and obligations, see "Burnout". And if the way you feel noticeably changes with the weather, "Weather sensitivity" may help.