Many people feel more tired, low, or unmotivated in the winter. The biggest reason? Less daylight.
Light plays a major role in mood, energy, and sleep — so getting more light is one of the most effective ways to feel better during darker months.
Why Light Matters
- Light helps your brain make serotonin, which supports mood.
- It lowers melatonin during the day, so you feel more awake.
- It helps reset your internal clock, improving sleep.
Even on cloudy days, outdoor light is much stronger than indoor light — and just a short dose can help.
How to Use Light to Boost Your Mood
- Get morning light (10–20 minutes).
Step outside within one hour of waking. A short walk or sitting by a bright window works. - Bring in more indoor light.
Open curtains, sit near windows, and turn on extra lights in the early morning or late afternoon. - Consider a light therapy lamp (if recommended).
Use a 10,000 lux lamp for 20–30 minutes in the morning. Ask your provider if it’s right for you.
Other Simple Ways to Improve Winter Mood
These support your light routine:
- Move gently each day.
Try a 5–10 minute walk, stretching, or indoor exercises. - Keep a steady sleep schedule.
Consistent bedtimes and wake times help your body adjust to darker days. - Stay socially connected.
A quick call or check-in can reduce loneliness and boost mood. - Eat foods that support steady energy.
Pair carbs with protein and add veggies, beans, or omega-3s.
When to Reach Out
If you’ve been feeling low or tired for a while and it’s starting to affect your day, don’t go through it alone. Your Care Team is ready to help.
