Written by: Galena Flores

Lately I’ve noticed how quickly the skies shift from golden to grey, how the afternoon light vanishes earlier than before. It’s more than just an inconvenience—it can sneakily affect our moods, our energy, and even our mental health. Studies show that light, whether from the sun or bright artificial sources, has a measurable positive effect on well-being. Read more here. When we lose daylight early, our circadian rhythm (our internal clock) and levels of brain chemicals like serotonin and melatonin can get out of sync. Mayo Clinic experts explain how sunlight affects mood. In short: the dimmer the day, the more intentional we need to be about caring for ourselves.

Why the Dark Months Hit Harder

For many people, the shift toward shorter days brings more than just gloom—it brings real emotional weight. Seasonal affective disorder (SAD) is a clinically recognized condition tied to this drop in daylight, characterized by low mood, fatigue, and loss of interest. Learn more here. Even for those who don’t meet the full criteria for SAD, milder “winter blues” can still take a toll. This study explores how sunlight exposure affects mood and mental health.Because the changes are gradual, it’s easy to shrug off the drift downward—but it’s worth being alert and proactive.

Move, Even When the Day Seems Small

One of the strongest allies against lower moods is movement. Exercise triggers the release of endorphins and supports the balance of serotonin, dopamine, and other mood-regulating neurotransmitters. This study highlights how exercise helps improve mood and reduce depression symptoms.Research has found that people who move regularly show fewer symptoms of seasonal sensitivity than those who are more sedentary. See the study here. What’s more, pairing movement with light exposure—like walking at midday or combining workouts with bright light therapy—can amplify the benefits. Even gentle activities like yoga, stretching, or tai chi can help. Baylor College of Medicine shares helpful insights.

Practical Steps to Carry You Through the Darker Days

• Get light exposure in the morning—a 10- to 20-minute outdoor walk can make a difference.
• Try a bright light therapy lamp (around 10,000 lux) if natural light is limited. UChicago Psychiatry experts explain how light and exercise help.
• Break movement into manageable chunks—walks, stretches, or short indoor workouts all count.
• Make it social: invite a friend to move with you.
• Keep consistent sleep and meal schedules to support your internal rhythm.
• If symptoms persist or deepen, reach out to a healthcare or mental health professional for support.

Closing Thoughts

When daylight slips away earlier, we may feel like we’re being pulled inward. But with small, intentional habits that combine light and movement, we can push back. Exercise doesn’t just tone muscles—it nurtures your mind. Being outdoors, even briefly, strengthens your internal rhythm. Together, these habits offer a buffer—a way to stay steady as the light fades. The darkness might grow, but so can your resilience.

References & Further Reading

1. Seasonal affective disorder and engagement in physical activities – PMC
2. The Effect of Light on Well-being: A Systematic Review and Meta-Analysis – PMC
3. Association Between Sunlight Exposure and Mental Health – PMC
4. Depression and anxiety: Exercise eases symptoms – Mayo Clinic
5. Ease seasonal affective disorder with exercise routine – Baylor College of Medicine
6. Physical Activity, Seasonal Sensitivity and Psychological Well-Being – PMC