Have you ever felt sad when the weather turns cold and grey? Do you feel like staying in bed all day when the temperature drops? If yes, you are not alone. Many people around the world experience something called “winter blues.”
As autumn fades and winter approaches, the struggle becomes real. But here is the good news. There are ways to feel better, and we are going to talk about it.
Shorter Days
When the cold season arrives, the days become shorter. The sun sets earlier and rises later. This change affects our body in interesting ways. BBC has curated a series of conversations with people who felt this way or worked on this thing.
Georgia Alker, a counsellor at Treehouse Wellbeing and Counselling, explains it simply. When we spend less time in the sun, our body produces less serotonin. Serotonin is a hormone that makes us feel happy. At the same time, our body makes more melatonin. Melatonin is the hormone that makes us feel sleepy.
Here is a bit more science behind this: sunlight controls something called the suprachiasmatic nucleus, a tiny part of the brain that acts as your internal clock. When light enters your eyes, it signals this clock to wake the body up, regulate hormones, and keep your mood stable.
In winter, the lack of light disrupts this natural rhythm. Scientists call this circadian misalignment, and it is one of the main reasons people feel tired, sad, or unfocused during cold months.
Reduced sunlight also lowers vitamin D levels, which affects the brain chemicals that regulate mood. This combination can lead to seasonal affective symptoms in many people. Think of it like this. Serotonin is like coffee for your mood. It wakes you up and makes you feel energetic.
Melatonin is like a warm blanket. It tells your body to rest and sleep. When winter comes, you get less coffee and more blankets. No wonder many people feel tired and lazy. The weather changes, and our mood mirrors that change.
Stay Active and Get Outside
How do we fight these winter blues? The first strategy is simple but powerful. Stay active and go outside.
Lotts Dlandu decided to dramatically shake up her routine. After realising how her mood was tied to the season, she made big changes. Instead of staying in her room as the days grew shorter, she got busy.
Now, she plans her social calendar weeks in advance. She avoids working from home so she can meet people every day. “I try to be at home as little as possible,” Lotts says. When she does work remotely, she goes to a café or co-working space.
This gives her a change of scenery and the opportunity to socialise. Yes, it means she has to get out in the cold. It is not always comfortable. But it is better than staying warm in bed and feeling miserable.
On the rare occasion she stays at home, she puts her desk right by the window. She keeps it open even if it is cold. Her room is “as bright as possible” and full of fresh air.
Georgia Alker agrees with this approach. She stresses that it is important to eat a balanced diet, do exercise, and spend time outside. Even when all you want to do is cuddle up under the duvet, push yourself to go out.
Just sit outside with a morning cup of coffee. That burst of fresh air is really good for us. There is scientific backing for this too as outdoor light even in cloudy weather is 10 to 20 times brighter than indoor light.
This intensity tells your brain to reduce melatonin and increase alertness. Exercise boosts endorphins, which are natural mood lifters, and increases blood flow to the brain, improving energy and motivation.
Light Therapy and Better Sleep
What if going outside is not enough? What if the sun barely shows up at all? This is where light therapy comes in.
Light therapy means sitting in front of a special box that mimics natural light. It sounds strange, but it works. By reducing melatonin and boosting serotonin, it can improve your mood, energy, and sleep. Many people who struggle with winter blues find this very helpful.
Another useful tool is a sunrise alarm clock. Unlike regular alarm clocks that suddenly ring and shock you awake, sunrise alarm clocks work differently. They mimic daylight and start gradually getting brighter before they ring. It is like having the sun rise inside your bedroom.
Her bed feels so warm and comfortable. But her sunrise alarm clock makes getting up early “not feel quite as sad and miserable,” Zoe says. “It’s made such a difference to my motivation and energy in the mornings.”
Scientists add that irregular sleep schedules confuse your circadian rhythm even more during winter. When your internal clock becomes inconsistent, your mood-regulating hormones become inconsistent too. Stable sleep equals a more stable mind.
Embrace the Season
Here is another approach that might surprise you. Instead of fighting winter, why not embrace it?
Eden Oz recommends drawing yourself a hot bath, lighting candles, and snuggling under a blanket. She suggests romanticising the cold and darkness. “It’s a good way to put a different spin on how you’re viewing winter she says.
Change how you see the season, and the season will feel different. This idea has become popular on social media too. Many people share videos of flickering candles, steaming hot drinks, and cosy blankets.
Ellie Richardson, a 24-year-old from Lincoln, explains it well. It is about “looking for the joy in really everyday things.” She enjoys curling up in fluffy pyjamas, drinking pumpkin spice lattes, and smelling cinnamon. These small pleasures make the season feel special.
These recipes make winter feel like a time of warmth and comfort. Having a cosy home environment is “all the more important if you’re going to be trapped in it for a bit longer,” she says.
Every season has its own beauty. We just need to find it. So, will you fight the winter blues by staying active? Or will you embrace the cold by making your home warm and cosy?
Maybe both. The important thing is to not let the darker days bring you down. Winter is coming, but happiness does not have to leave.
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