Supporting mood and mental health as the seasons change

As the days shorten and the nights draw in, it’s common to notice a dip in mood, motivation, and energy. Autumn and winter bring colder temperatures, darker mornings, and fewer hours of sunlight, all factors that can influence our mood and mental health.

For some, this is a subtle shift; for others, it can feel heavier, affecting daily functioning and overall wellbeing.

So why does our mood often take a hit during these months?

Why does our mood change in autumn and winter?

Shorter days mean less exposure to natural light, which affects our circadian rhythm and the production of key neurotransmitters like serotonin and melatonin. Reduced serotonin can leave us feeling low, while shifts in melatonin can disrupt sleep patterns. This can become a vicious cycle.

Cooler temperatures and more time spent indoors can also reduce opportunities for movement and social connection, both of which are critical for maintaining mental wellbeing.

Additionally, nutritional factors also play a role, and these get easily forgotten because of the seasonal association. Lower availability of seasonal fruits and vegetables, alongside reduced vitamin D from sunlight, and decreased hydration can all influence energy levels, cognitive function, and mood.

Unlike our ancestors, modern life’s stressors don’t pause with the seasons, meaning our nervous system often has to work harder to maintain balance.

So, what can you do this autumn and winter, if the seasonal shift makes you pine for spring and summer before the clocks have even gone back?!

1. Maximise daylight and fresh air

Even a short walk outside can help. Natural light helps regulate your circadian rhythm, boosts vitamin D production, and supports serotonin synthesis. Aim for at least 15–30 minutes outdoors daily, ideally in the morning, to set your body clock for the day. Fresh air and movement also release endorphins, which improve mood and help reduce stress. This is so simple it’s often overlooked, but those who do it tend to report how life-changing it is!

2. Prioritise a healthy sleep-wake cycle

Autumn and winter can make sleep tricky. Dark mornings may make it harder to wake, and longer nights can make you want to linger in bed. Keeping a consistent sleep schedule is

vital. Limit screen exposure in the evenings, and create a calm bedtime and morning routine. Quality sleep supports mood regulation, cognitive function, and overall mental health.

It’s clear that waking and going to bed at similar times each day can be beneficial for our sleep-wake cycle. In winter, you may find you need to adjust your schedule. Studies show that more REM sleep may be needed during darker, colder months - especially for women - by about 30 minutes. Rather than throwing your sleep-wake routine out the window, make small adjustments with this in mind.

3. Support vitamin D (with K2)

Vitamin D plays a critical role in immune function and neurotransmitter production, both of which affect mood. During the autumn and winter months in the UK, sunlight exposure is insufficient to maintain optimal levels, making supplementation important for many. Pairing vitamin D with K2 and magnesium can also help support bone health. If unsure of your levels, a blood test or guidance from a nutritionist can help tailor the right dose.

4. Stay hydrated – herbal teas can help

Cold weather often reduces our thirst response, meaning we drink less even though we don’t need less. Hydration is essential for brain function and energy. If plain cold water is less appealing, herbal teas can be a nourishing warm alternative. Herbs such as chamomile, lemon balm, holy basil (tulsi), or lavender not only hydrate but also gently support the nervous system and mood. Sipping warm tea throughout the day can become a calming ritual and support your self-care.

5. Focus on mood-supporting nutrients and foods

Tryptophan, an amino acid found in protein-rich foods, is a precursor to serotonin. Include sources such as eggs, poultry, fish, nuts, seeds, and dairy throughout your day. A nutrient-dense diet rich in colourful vegetables, leafy greens, whole grains, legumes, and healthy fats provides vitamins and minerals essential for neurotransmitter synthesis, brain health, and stable energy.

In addition to whole foods, herbs and spices can also support mood: turmeric, rosemary, and sage have been linked to cognitive benefits, while adaptogenic herbs like ashwagandha and reishi can help the body cope with seasonal stressors.

Gentle routines and small daily habits

If you’re aware that you feel your mood dip during autumn and winter, start positively by integrating these five ideas into your routine in a manageable way that builds supportive habits.

Seasonal mood shifts are common, but they don’t have to take control. By focusing on natural light, quality sleep, hydration, vitamin D, and nutrient-rich foods, you’re giving your nervous system and body the best tools. The final aspect is - continue to socialise.

Small, consistent habits can make a big difference - why not see what you can adjust today? The goal isn’t perfection; it’s creating a structure that allows your body and mind to adapt to seasonal changes. Because the seasons will change every year, but how we feel is largely within our control. Small, consistent adjustments can make a real difference.

About the author:

Natalie Louise Burrows is a registered nutritional therapist (BANT, CNHC) and clinic director at Integral Wellness, a nutrition and health clinic specialising in cardiometabolic health.

Along with her clinic team of nutritionists, they help men and women regain their energy, control their cravings and avoid and reverse type 2 diabetes. They also address health conditions such as high blood pressure, high cholesterol, insulin resistance, fatty liver, and heart disease.

Click here to book a free call and find out how you can achieve your health goals.