11 Tips to Fight Off Winter Blues

The darkest and shortest days of the year are here again and you may feel a little more sad, down, or lethargic.

After the holidays and festivities have ended, and the rush of a New Year subsides, it’s not uncommon to fall into a slump at this time of year. 

The ‘winter blues’ is a general term for this phenomenon, not a medical diagnosis, and typically subsides after a short-period of time.

For some, the natural light changes throughout the winter months can have more serious adverse effects on mood. 

This is longer-term, more chronic winter blues is called seasonal affective disorder (SAD), affecting over 10 million Americans, with another 10-20 million said to struggle with mild symptoms.(1) 

If you live in a city with a true winter climate – like New York, Toronto, or London (UK) – you’re up to 10x more likely to struggle with mild to moderate SAD.(2) Also, teens and young adults (especially females) are more likely to be affected (3).

Why Do We Get “SAD”?

Experts aren’t sure exactly why we get seasonal affective disorder. Like most chronic conditions, it’s multi-factorial, impacted by changes in neurotransmitters, circadian rhythms (i.e. daily production of hormones triggered by natural light), hormones, psychological and genetic factors.(4)

For example, lack of morning light negatively impacts the “feel good” neurotransmitter serotonin. Low serotonin levels is a common cause of low mood and are lower during winter in those who struggle with SAD.(5)

Circadian rhythms are also delayed in the winter months. This delay in “phase-shift” during winter months has been shown to impact the sleep hormone melatonin, as well as cortisol levels, setting the stage for SAD symptoms.(6) 

Lack of total light time is another proposed mechanism, as studies show decreases total daily sunlight exposure during winter months is associated with increased prevalence of symptoms of depression.(7)

11 Tips To Fight Off The Winter Blues

Regardless of why you get mild or significant SAD symptoms, the good news is there are plenty of diet, movement and lifestyle strategies to help.

Let’s explore.

1) Set Your Circadian Rhythm (Wake Up On Time)

Getting up at the same time everyday is crucial for setting your daily circadian rhythms. Sleep expert and medical doctor Dr. Cherie Mah, MD, says waking up at the same time everyday plays a fundamental role in establishing a healthy circadian pattern, which is crucial for keeping your energy levels up throughout the coldest months.(8)

2) Try “Bright Light” Therapy

Bright light therapy is a great technique to use in the winter months when you’re rising before the sun (and perhaps at work before the sun rises). Light therapy has been shown to be successful for treating people with SAD and is also a great choice for simply feeling more energetic through the dog days of winter.(9)

3) Eat Breakfast Every Day

Eating breakfast at a regular time in the morning is also a key trigger for your circadian rhythms and fighting off SAD. Skipping breakfast is a sure-fire way to throw off circadian patterns, so if you find yourself missing meals throughout winter, shift your focus back to a higher protein, low-moderate carb breakfast to reset circadian timing.(10)

4) Get Outside (In The Morning)

Exposure to outdoor light is crucial for a sharp brain and healthy hormone patterns. Even on a cloudy day, natural outdoor light provides100,000 lux of light intensity, compared to only 10,000 by even the brightest indoor lights.(11)  Get outside for 15 minutes morning on your daily commute to take advantage of this effect.  

5) Don’t Over-Consume Caffeine

It’s natural when you’re tired, rundown and struggling to stay sharp to reach for another cup of coffee. If you struggle with SAD symptoms, make sure to not to over-caffeinate as a quick fix to low energy. Excessive caffeine intake can lead to energy highs and low, irritability, sugar cravings and energy crashes later in the day.(12) As a general rule, keep your caffeine intake to before noon and if you’re really struggling, you should take a holiday from caffeine for at least 4-7 days.

6) Add Extra Vitamin D

Low vitamin D levels are associated with greater symptoms of low mood.(13) If you live in city with a true winter climate, food sources of vitamin D will not be sufficient. Aim for 2,000-4,000 IU daily of supplemental vitamin D throughout the winter. If you’re SAD or low mood symptoms are more pronounced, see you doctor and to get your vitamin D levels tested.

7) Take “Power Naps”

Most people think you need to completely fall asleep to reap the benefits of a midday nap. Not true. Even a light 20-minute “power nap” with eyes closed allows your brain to increase regenerative alpha-brain wave activity, helping to reboot your brain and keep it sharp and productive in the afternoon.(14)

8) Don’t Over-Consume Alcohol

It can feel relaxing to have a glass of wine or beer after a long, stressful day. Unfortunately, drinking too much or too close to bedtime is bad news for your winter blues. Alcohol can inhibit deep, regenerative sleep if you over-consume or have a “night cap” before bed.(15) Limit your alcohol intake to a few days per week and if you suffer from significant SAD symptoms, consider abstaining completely for 2-8 weeks.

9) Eat Dinner Early

Late night eating can throw off your circadian rhythms. Research show the later you eat, the more likely you are to eat processed, calorie-dense snacks. This type of late night eating can curb your appetite for breakfast, a major “no-no” when trying to reboot your circadian rhythms. Try having a smaller snack before bed if hungry, like a bowl of plain yogurt and berries, to support deeper sleep and recovery.(16)

10) Avoid “Blue Light” At Night

I’m sure you’ve already heard this advice many times, but the research shows, too many people are still on their phones and iPads before bed. Remember, the “blue-light” from your phone or iPad is effectively telling your brain it’s morning and impairs deep, restful sleep. The best fix: wait until morning to check your socials, as the blue light will serve as a proxy for sunlight, providing a positive boost to your circadian rhythms for the day.

11) Stay Connected

In some people, the struggle with SAD can be quite significant. Make sure to stay connected with friends and share how you’re feeling. If symptoms of low mood are chronic and persistent, or if you have thoughts about suicide or self-harming, visit your doctor for support or call the National Suicide Prevention Hotline at 800-273-TALK (8255).

To Sum Up

The ‘winter blues’ is a common feeling around January time of lower mood and energy, whereas seasonal affective disorder is more chronic and pronounced symptoms related to the change in seasons. SAD can affect some mildly and others more significantly. 

Get outside, expose yourself to outdoor light, add supplemental vitamin D and keep your circadian rhythms on point to mitigate the impact of the winter blues, so you can thrive (and not just survive) this winter!