As winter continues (and continues, and continues…) and daylight hours shrink, many people notice a dip in energy, motivation, and overall mood. You might feel more tired than usual, less focused, or simply “off.” These shifts are common and treatable. By understanding how shorter days affect the body and mind, you can take small steps that make a big difference.

Why Short Days Affect Us

Sunlight plays a major role in regulating the body’s internal clock. With fewer hours of daylight, our circadian rhythm can shift, leading to changes in sleep patterns, hormone levels, and mood. Less exposure to natural light can also reduce serotonin, a neurotransmitter linked to mood stability, while increasing melatonin, which signals the body to wind down. The result: feeling sluggish, down, or unmotivated.

For some, these symptoms are mild and seasonal. For others, they may develop into Seasonal Affective Disorder (SAD), a form of depression that typically occurs in late fall and winter. Paying attention to your symptoms is the first step in addressing them.

Light, Movement, and Routine

Three simple tools, light, movement, and structure, can help rebalance your mood during the darker months.

• Seek more light.
  • Aim for light exposure early in the day. Open blinds, sit near a window, or take a brief walk outside. Even 10 to 15 minutes can help regulate your internal clock. For those with significant seasonal symptoms, a 10,000-lux light therapy box used in the morning may be beneficial; talk with your doctor to determine if it’s appropriate for you.
• Move your body.
  • Activity is a powerful mood booster. You don’t have to commit to long workouts, short, consistent bursts of movement matter. A brisk walk, stretching routine, or indoor cardio session can increase endorphins, improve focus, and raise energy levels.
• Keep a consistent routine.
  • Short days can make it tempting to hibernate, but an irregular schedule often worsens winter fatigue. Try to wake up, eat meals, and go to bed around the same times each day. Structured routines support both physical and mental well-being.

Stay Connected

Short days often mean more time indoors, but isolation can intensify low mood. Reach out to friends, family, or coworkers. Even brief social interactions help lift spirits. If you’re struggling, share how you feel with someone you trust — or with your health care provider.

Know When to Seek Help

If mood changes start interfering with your daily life, or you feel persistently down, it’s important to talk with a clinician. Treatment may include counseling, light therapy, lifestyle changes, or medication. You don’t have to manage symptoms alone.

Brighter Days Are Ahead

Winter can be challenging, but it doesn’t have to derail your well-being. Small, intentional steps, a morning walk, a consistent sleep schedule, a conversation with a friend, can bring more steadiness and strength into the darker months. With mindful habits and the right support, you can protect your mood and stay motivated until spring light, and warmth, returns.

Katie Plankenhorn, PA-C, is with UPMC Primary Care and sees patients at 175 Pine Street, Williamsport. To schedule an appointment, with Katie, call 570-326-2447. To learn more, visit UPMC.com/PrimaryCareNCPA.