You wake up, it’s still dark. You commute home, it’s dark again. Winter months can be hard. And you’re not imagining a shift in energy and mood - the darker months affect us on a biological level. And as with everything that nature intended, we’re meant to hunker down a little more in autumn and winter.
But when modern living doesn’t slow down, it can feel harder to muster the energy to keep up. We’ve popped together a few tips and simple tweaks to help you embrace and enjoy the shorter days instead of fighting them.
Why we feel lower in the darker months
When the days shrink, two big things happen in our bodies that influence how we feel: our mood-regulating chemicals and our internal clock.
- Less sunlight = less serotonin Serotonin is often called the “feel-good” neurotransmitter. Research shows that exposure to bright light is linked with how serotonin binds in the brain. If we’re getting less daylight, it can mean our serotonin system gets a little less help – leaving us feeling flat.
- Circadian disruption When daylight is reduced, our body starts producing the sleep hormone melatonin earlier in the day. On top of that, the body’s internal clock (the circadian rhythm) relies heavily on light as a cue. Shorter, darker days can throw that rhythm off, leading to low energy, sluggishness and a mismatch between how we feel and what the clock says.
- Seasonal light drop + city life If you work in an office or city, your routine impact also contributes. Early dusk, indoor working, commuting before dawn, fewer daylight breaks. They all add up to making us feel like we’re only waking up to work.
Your body is responding to a real shift, but this is natures way of telling us to slow down. Much like the trees dropping their leaves, darker months are for humans to also hunker down and live a little slower.
🔅 Morning Tips: How to wake up when it’s still dark
When it’s still pitch black at 7am, waking up can take a little strategy. Here are our top tips to helping you wake up when it’s still dark outside.
1. Let there be light
If the natural light outside is sparse, bring the brightness to you. Open your curtains the moment you get up. Consider a light alarm (sunrise-simulating) or SAD lamp that mimics daylight. We love the Lumie Lamps. They signal to your brain helps reset the “awake” switch earlier.
2. Stick to a gentle morning routine
Instead of diving straight into email or social media in the dark, give yourself 10–15 minutes of gentle transition: a warm drink, some stretches or a short walk around the flat. It helps activate your body, brings your cortisol into sync, and keeps the sudden “shock” of waking less jarring.
3. Get outside early (even if it’s grey)
You don’t need full sunshine. A 10–15 minute stroll (or just standing outside) in the morning helps expose your body to daylight, signals “okay, it’s daytime”, and boosts both mood and energy. This simple act is one of the most effective ways to combat the slump.
4. Don’t hit snooze
It’s so easy to hit snooze when it’s dark and cold outside the covers, but plunging into a short 15 minute sleep can actually leave you feeling groggier. When you hit the snooze button, you confuse your brain to thinking it’s entering another sleep cycle.
🌙 Evening Tips: Embracing the darkness
When the clocks go back, evenings feel longer. But this early dusk doesn’t have to be the enemy - it can be your cue for slow time.
5. See darker periods in the day as ‘me-time’
When the sun goes down early, shift your language. Instead of “ugh it’s so dark” think “this is my signal to slow down”. Use that time for something you love: read a book, brew a warm drink, do a puzzle, put on mellow music. You’re not losing daylight, you’re trading it for intentional downtime.
6. Romanticise cosy evenings
Dim the lights. Light a candle. Use lamps rather than the dreaded ‘big light’. Get the blankets out. The setting signals to your body that it’s time to wind down, which supports better sleep and overall wellbeing. The Danish “hygge” spirit is alive in winter for a reason.
7. Limit late-night screens
Our phones and tablets emit blue light which suppresses melatonin (the “time to sleep” hormone). Since winter already prompts melatonin earlier, using screens late can confuse things further. Try switching off devices an hour before bed, and reach for a book, journal or soothing podcast instead.
8. Make the most of the daylight
When light is in limited supply, it gives you more motivation to enjoy whilst it’s here. Use the darker evenings are motivation to make the most of the daylight and get outdoors whatever the weather. There is something quite charming and romantic about getting out in the rain - it’s a totally different experience to summer. Wrap up and soak up that vit D.
9. Stay social, even when you don’t feel like it
Shorter days and darker evenings can make us want to hide under the duvet. But social contact is a big buffer against the winter low. It doesn’t have to be big: invite a friend over for board games, have a phone-free video call, share a cosy dinner.
10. Plan something to look forward to
Anticipation is powerful. It’s not about a huge holiday, it could be a weekend lie-in, a cabin stay (👀), a walk on the coast, a new book you’ll treat yourself to. Having something on your horizon gives your brain a bright spot.
The darker months aren’t simply for survival, they’re an invitation to slow, recalibrate and reconnect (with ourselves, our rhythms and our people). Yes, the early dusk and dark mornings push our bodies in a different direction, but they don’t have to push us down.
By using light (natural and artificial) intentionally, crafting routines that honour the season, and reframing the early darkness as time for rest rather than defeat, you’ll not only survive the short days, you’ll thrive through them.
Here’s to feeling brighter, one dark morning and evening at a time.
