Preparing for the Fall Back: Supporting Your Mood During Seasonal Change
Estimated reading time: 10–12 minutes
At a Glance:
The time change and reduced daylight have real biological effects on mood, energy, sleep, and functioning—research shows increases in heart attacks (25%) and fatal car accidents (6%) following time changes
Light exposure regulates serotonin, melatonin, and vitamin D production, all of which affect mood and energy levels
People with depression, bipolar disorder, anxiety, or chronic health conditions may be particularly affected by seasonal changes
Practical strategies include: gradual sleep schedule adjustment, morning light exposure (even through windows on cloudy days), consistent routines, movement, and balanced nutrition
Medical options to discuss with your provider: preventative antidepressants (seasonal, not permanent), light therapy lamps, vitamin D supplementation, and caution with melatonin for sleep
Your body is responding naturally to less daylight—it's our culture's expectation of constant productivity that doesn't adapt. Practice self-compassion; you're not failing, you're navigating a challenging mismatch
The Seasonal Shift Is Coming
As we prepare to turn the clocks back for daylight saving time, many people notice subtle changes in energy, mood, and sleep patterns. The shorter days and longer nights can make it harder to feel alert, motivated, or emotionally balanced.
These changes are not just psychological. They are biological. Our bodies are finely tuned to the rhythms of light and darkness, and when daylight decreases, many systems in the body begin to adjust. Some people barely notice the transition, while others experience significant shifts in sleep, focus, and emotional well-being.
The transition is not without real-world consequences. Research shows that the Monday following the spring "spring forward" time change is associated with a 25% increase in heart attacks (Sandhu et al., 2014), and both spring and fall transitions show increases in traffic accidents, with some studies documenting up to a 6% increase in fatal car crashes in the week following the time change (Fritz et al., 2020)! Even a single hour of disruption to our circadian rhythms can have measurable effects on functioning, reaction time, and health.
If you already live with depression, bipolar disorder, anxiety, or chronic health concerns, the transition can be especially challenging. Understanding what is happening inside your body can help you prepare with compassion and intention.
Understanding Circadian Rhythms
Every living organism, including humans, runs on an internal twenty-four-hour cycle known as the circadian rhythm. This rhythm helps regulate key biological processes such as sleep, hormone release, digestion, and body temperature.
Light is one of the most powerful cues that synchronizes this rhythm. When light reaches the retina, it signals the brain's suprachiasmatic nucleus, which serves as the body's "master clock." This structure helps release hormones that keep us awake, alert, and aligned with the world around us (Walker, 2017).
What many people do not realize is that every cell in the body has its own circadian rhythm. Nearly every physical system, including metabolism, immune function, and hormone balance, responds to light and darkness. When daylight hours shorten, our bodies naturally shift toward a slower pace, which can lead to fatigue or reduced motivation.
When we "fall back" an hour, the sudden change can further disrupt these rhythms. Even though we technically gain an hour of sleep, it can still take days or weeks for the body to fully adjust.
The Connection Between Light and Mood
Reduced daylight exposure can significantly impact mental health and emotional regulation. Lower sunlight means decreased activation of serotonin, a neurotransmitter linked to mood and focus, as well as changes in melatonin production, which influences sleep and alertness (Lambert et al., 2002). Reduced sunlight also means less vitamin D production in the skin, and low vitamin D levels have been associated with mood changes and fatigue (Anglin et al., 2013).
This is why some people experience what is commonly known as Seasonal Affective Disorder (SAD). In current diagnostic language, it is classified as Major Depressive Disorder with Seasonal Pattern. This term describes a type of depression that occurs at certain times of the year, most often in fall and winter.
Common symptoms include:
Low or irritable mood
Fatigue or increased need for sleep
Difficulty concentrating
Cravings for carbohydrates or overeating
Withdrawal from social activities
Loss of interest in usual activities
The seasonal change may also directly affect sleep patterns. Some people find it harder to fall asleep as the time change disrupts their natural sleep-wake cycle. While some individuals choose to take melatonin supplements to help with sleep onset, this requires careful consideration. When melatonin is taken orally regularly, the body can reduce its own natural production, leading to a degree of dependence on the supplement (Costello et al., 2014). This doesn't mean melatonin is unsafe, but it's generally best used in small doses and for short periods rather than as a long-term solution. As with any supplement or sleep aid, it's essential to consult with your healthcare provider and be sure to inform them of all medications and supplements you're currently taking, as melatonin can interact with certain medications, including certain antidepressants.
Some people with a history of seasonal depression work with their healthcare providers to begin antidepressant medication preventatively in late fall or early winter. This proactive approach can help reduce the intensity of symptoms before they begin (Rohan et al., 2016). Many individuals then work with their providers to taper off these medications in the spring when daylight increases, making this a seasonal intervention rather than a permanent change. It's important to note that tapering off antidepressants can be easier for some people than others. Some individuals experience minimal difficulty, while others may find the process more challenging and may need a slower, more gradual approach. The seasonal use of antidepressants isn't the right approach for everyone, but it's something worth discussing with your medical provider to make an educated decision for your own care.
Light therapy lamps, often called SAD or "happy" lights, can also be helpful when used correctly. They mimic natural sunlight and can help regulate circadian rhythms (Golden et al., 2005). It is essential to use these devices exactly as instructed, since too much exposure or incorrect timing can worsen symptoms. If you have any light-sensitive condition, such as migraines, certain eye disorders, or bipolar disorder, talk with a medical professional before trying light therapy.
Some people also benefit from vitamin D supplementation during fall and winter months. Since our bodies produce vitamin D through sun exposure on the skin, reduced daylight can lead to lower vitamin D levels, which may contribute to mood changes and low energy. Research has shown that vitamin D supplementation can significantly reduce depressive symptoms (Wang et al., 2025). Your healthcare provider can check your vitamin D levels through a simple blood test and help determine if supplementation is appropriate for you and at what dosage.
It is very important to consult with your healthcare provider before starting or adjusting any medication or supplement. Each person's needs and health conditions are unique, and professional guidance ensures that prevention strategies are both safe and effective.
(As a reminder, this content is for educational purposes only and is not medical advice. See disclaimer below.)
When You Already Have a Pre-Existing Condition
The seasonal shift can feel even more intense for people with existing mental or physical health conditions.
For individuals living with depression, the reduced daylight can compound low energy, concentration problems, and mood fluctuations. People with bipolar disorder may be particularly affected by changes in light exposure and circadian rhythms. Research shows that individuals with bipolar disorder typically experience more depressive episodes during fall and winter months when daylight is reduced, and are more vulnerable to manic or hypomanic episodes during spring and summer when daylight is abundant (Geoffroy et al., 2014). For this reason, stabilizing light exposure and regulating circadian rhythms is actually a core strategy in managing bipolar disorder. Maintaining consistency in sleep-wake times, light exposure, and daily routines during seasonal transitions is especially important for mood stability in bipolar disorder (Murray & Harvey, 2010).
Those managing chronic health conditions, such as autoimmune disorders, chronic fatigue, or pain conditions, may also experience heightened fatigue or inflammation during the darker months. Because circadian rhythms influence immune function, metabolism, and hormone balance, these seasonal changes can affect the body in complex ways.
If you notice changes in mood, energy, or pain levels this time of year, it does not mean you are doing something wrong. It means your body is responding to its environment. Awareness allows for preparation, and small adjustments now can make a meaningful difference later.
Planning Ahead for a Smoother Transition
Fortunately, there are ways to ease this transition and reduce the emotional and physical effects of the time change.
1) Start adjusting your schedule early. Shift your bedtime and wake time by about fifteen minutes every few days leading up to the change. This helps your internal clock adapt gradually rather than abruptly.
2) Get sunlight exposure within the first hour of waking. Even brief exposure, especially in the morning, helps your body anchor its circadian rhythm and boost alertness. Even on cloudy days or through a window when it's too cold to go outside, natural light exposure can still be beneficial.
3) Keep a consistent routine. Regularity in sleep, meals, and daily habits helps stabilize mood and energy levels. Set alarms or visual reminders if needed.
4) Move your body regularly. Physical activity, including stretching, yoga, or short walks, supports both mood and sleep regulation.
5) Eat balanced, nutrient-dense meals. Try to include protein and complex carbohydrates at each meal to support steady energy.
6) Check in with your healthcare providers. If you take medication for mood or sleep, or if you have chronic health issues, discuss how seasonal changes might affect your symptoms or treatment plan.
Reframing Fall and Winter
It can be easy to feel frustrated when your body feels slower or more tired during this season. Rather than viewing these shifts as signs of weakness, try to see them as messages from your body asking for rest and recalibration.
In many cultures, fall and winter are viewed as periods of reflection, restoration, and turning inward. These seasons invite stillness and rest after the intensity of summer. Biologically, our bodies mirror this pattern. Reduced daylight naturally lowers energy levels, signaling us to conserve and reflect.
In the US, we live in a culture that expects constant productivity, regardless of season. Recognizing that it is normal to experience an energy dip can foster self-compassion and reduce feelings of guilt or resistance. Your body is not betraying you. It is adapting. Your body is responding exactly as it should to the changing light. It's the cultural demands that aren't adapting to the natural rhythm of the seasons. While you may not be able to change the expectations of the system you exist in, you can offer yourself compassion during this difficult mismatch. There is nothing wrong with you for feeling slower or more tired when your biology is asking for rest, while your environment continues to demand the same pace.
Supporting Yourself with Compassion
As daylight fades, give yourself permission to slow down, rest, and take care of your mental health.
Practice small daily rituals that bring warmth and connection, such as journaling with a cup of tea, sitting near a sunny window, or checking in with supportive friends. If you notice your mood or functioning slipping, reach out for help early. This doesn’t mean you are failing; it’s showing you are caring for yourself.
Preparing ahead, staying consistent, and treating yourself gently can make this seasonal transition far less daunting. The goal is not to fight against the changes. It is to move through them with awareness, compassion, and balance.
References
Anglin, R. E., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. British Journal of Psychiatry, 202(2), 100-107. https://doi.org/10.1192/bjp.bp.111.106666
Costello, R. B., Lentino, C. V., Boyd, C. C., O'Connell, M. L., Crawford, C. C., Sprengel, M. L., & Deuster, P. A. (2014). The effectiveness of melatonin for promoting healthy sleep: A rapid evidence assessment of the literature. Nutrition Journal, 13(106), 1-17. https://doi.org/10.1186/1475-2891-13-106
Fritz, J., VoPham, T., Wright, K. P., & Vetter, C. (2020). A chronobiological evaluation of the acute effects of daylight saving time on traffic accident risk. Current Biology, 30(4), 729-735. https://doi.org/10.1016/j.cub.2019.12.045
Geoffroy, P. A., Bellivier, F., Scott, J., & Etain, B. (2014). Seasonality and bipolar disorder: A systematic review, from admission rates to seasonality of symptoms. Journal of Affective Disorders, 168, 210-223. https://doi.org/10.1016/j.jad.2014.07.002
Golden, R. N., Gaynes, B. N., Ekstrom, R. D., Hamer, R. M., Jacobsen, F. M., Suppes, T., Wisner, K. L., & Nemeroff, C. B. (2005). The efficacy of light therapy in the treatment of mood disorders: A review and meta-analysis of the evidence. American Journal of Psychiatry, 162(4), 656-662. https://doi.org/10.1176/appi.ajp.162.4.656
Lambert, G. W., Reid, C., Kaye, D. M., Jennings, G. L., & Esler, M. D. (2002). Effect of sunlight and season on serotonin turnover in the brain. The Lancet, 360(9348), 1840-1842. https://doi.org/10.1016/S0140-6736(02)11737-5
Murray, G., & Harvey, A. (2010). Circadian rhythms and sleep in bipolar disorder. Bipolar Disorders, 12(5), 459-472. https://doi.org/10.1111/j.1399-5618.2010.00843.x
Rohan, K. J., Meyerhoff, J., Ho, S. Y., Evans, M., Postolache, T. T., & Vacek, P. M. (2016). Outcomes one and two winters following cognitive-behavioral therapy or light therapy for seasonal affective disorder. American Journal of Psychiatry, 173(3), 244-251. https://doi.org/10.1176/appi.ajp.2015.15060773
Sandhu, A., Seth, M., & Gurm, H. S. (2014). Daylight savings time and myocardial infarction. Open Heart, 1(1), e000019. https://doi.org/10.1136/openhrt-2013-000019
Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.
Wang, S., Wu, Y., Ungvari, G. S., Ng, C. H., Forester, B. P., Gatchel, J. R., Chiu, H. F. K., Kou, C., Qi, Y., & Xiang, Y. T. (2025). The effect of vitamin D supplementation on depressive symptoms in adults: A systematic review and meta-analysis. Frontiers in Psychiatry, 16, 1441063. https://doi.org/10.3389/fpsyt.2025.1441063
Disclaimer: The content on this blog is for educational purposes only and is not a substitute for professional therapy or medical advice. For personalized care, please consult a licensed therapist or healthcare provider. For more details, please read our full Blog Disclaimer.
