When the Light Changes, So Do We
Last week, I found myself standing at my kitchen window at 5:30 PM, staring at the darkness outside with a cup of tea growing cold in my hands. It felt like just yesterday the sun was still bright at this hour, and I was taking evening walks in golden light. Now? It's dark before dinner, and I noticed something familiar creeping in—that subtle heaviness, the urge to hibernate, the way my motivation seemed to dim along with the daylight.
If you've felt this too, you're not imagining it. Your body and mind are responding to a very real environmental shift, and understanding why this happens is the first step to working with it rather than against it.
The Science: Why Shorter Days Affect Your Mental Health
As fall settles in and daylight hours shrink, our brains and bodies undergo significant changes that can impact our mood, energy, and overall mental health. This isn't weakness or a character flaw—it's biology.
Light and Your Circadian Rhythm
Your brain contains a tiny region called the suprachiasmatic nucleus (SCN), which acts as your body's master clock. This internal timekeeper relies heavily on light exposure to regulate your circadian rhythm—the 24-hour cycle that governs sleep, hormone release, body temperature, and mood. When daylight decreases in fall, your SCN receives less light input, which can throw your entire system off balance.
The Serotonin-Melatonin Connection
Reduced sunlight exposure directly impacts two critical neurotransmitters. First, less light means your brain produces less serotonin, the "feel-good" neuochemical associated with mood stability, focus, and emotional regulation. Lower serotonin levels can lead to feelings of sadness, irritability, and low motivation.
Simultaneously, your pineal gland increases production of melatonin (the sleep hormone) earlier in the day due to extended darkness. While melatonin is essential for sleep, excessive or poorly-timed melatonin production can leave you feeling sluggish, foggy, and fatigued throughout the day.
Seasonal Affective Disorder (SAD)
For some people, these biological changes result in Seasonal Affective Disorder, a form of depression that follows a seasonal pattern. An estimated 5% of adults in the U.S. experience SAD, with symptoms typically beginning in fall and lasting through winter. Symptoms include persistent low mood, loss of interest in activities, changes in appetite (especially carbohydrate cravings), oversleeping, and difficulty concentrating.
Even if you don't meet criteria for SAD, subclinical symptoms—sometimes called the "winter blues"—are incredibly common. Your body is simply responding to environmental cues that historically signaled a time to conserve energy and stay close to shelter.
The How: Practical Strategies to Support Your Mental Health This Fall
The good news? Once you understand what's happening in your brain and body, you can take proactive steps to support yourself through the seasonal transition. Here are six evidence-based strategies to help you thrive this fall:
The practice: Get outside within 30-60 minutes of waking, even on cloudy days. Aim for at least 10-30 minutes of outdoor light exposure. If you wake before sunrise, consider using a light therapy box (10,000 lux) for 20-30 minutes while having breakfast or coffee.
Why it works: Morning light is the most powerful signal for resetting your circadian rhythm. It suppresses melatonin production, boosts serotonin, and tells your brain it's time to be alert and energized.
The practice: Engage in outdoor movement whenever possible—morning walks, lunchtime jogs, weekend hikes. If weather limits outdoor activity, try yoga, dance, or gentle stretching near windows. Aim for 20-30 minutes of movement most days.
Why it works: Physical activity increases endorphin and serotonin production, countering the mood dips associated with less sunlight. Outdoor movement provides the double benefit of light exposure and exercise.
The practice: Go to bed and wake up at the same time every day, even on weekends. Create a wind-down routine that begins 60-90 minutes before bed—dim lights, avoid screens, try gentle stretching or reading.
Why it works: Consistency helps stabilize your disrupted circadian rhythm. When your internal clock is regular, your body can more efficiently produce and regulate serotonin and melatonin at appropriate times.
The practice: Talk to your healthcare provider about testing your vitamin D levels and appropriate supplementation. Many functional medicine practitioners recommend 2,000-5,000 IU daily during fall and winter months, but individual needs vary.
Why it works: Supplementation can help maintain adequate vitamin D levels when sun exposure is insufficient, supporting mood regulation and immune function.
The practice: Focus on warming, nutrient-dense foods—root vegetables, squashes, dark leafy greens, omega-3 rich fish, nuts, and seeds. Don't fight your body's natural craving for heartier foods; honor it with quality ingredients.
Why it works: Complex carbohydrates support serotonin production, while omega-3 fatty acids are essential for brain health and mood regulation. Eating seasonally connects you to natural rhythms rather than resisting them.
The practice: Schedule regular social activities, even when you don't feel like it. Coffee dates, book clubs, volunteer work, group fitness classes—whatever brings you into authentic connection with others.
Why it works: Social isolation amplifies seasonal mood changes. Human connection triggers oxytocin release and provides natural mood support. Combat the hibernation instinct by maintaining your community ties.
Finding Your Rhythm in the Dark
The transition to fall doesn't have to mean surrendering to low mood and low energy. When you understand that your body is responding to ancient biological cues, you can work with your physiology rather than fighting against it.
This season isn't about pushing through or forcing summer-level productivity. It's about honoring the natural rhythm of rest and reflection that fall invites, while also giving your nervous system the support it needs to stay balanced and resilient.
You're not broken if the shorter days affect you. You're human. And now you have tools to tend to yourself with intention and compassion.
What's one practice from this list you'll commit to this week? Start small, stay consistent, and notice how your body responds as you move with the season rather than against it.
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