The transition from summer to autumn brings shorter days and longer nights. These annual changes in sunrise and sunset mean our bodies must adjust to less daylight. We explore how this can affect us and the practical steps you can take to support your health and wellbeing as the seasons change.
Can the changing seasons affect our health?
As the summer fades to autumn, you may notice that the darker mornings, and a drop in temperature can make getting out of bed feel like an effort. Seasonal changes affect more than the weather – they can also impact our health and wellbeing.
According to Dr Tom MacLaren, Consultant Psychiatrist at Re:Cognition Health, UK, we are not completely separate from our environment. Changes in daylight can have a real effect on how we feel and function.
“As the days become shorter, some people notice changes in their sleep, energy, appetite, and mood,” he explains. “For most, these are relatively subtle, but for others the impact can be much greater.”
He adds that reduced daylight can influence your body’s circadian rhythm, which acts as your internal 24-hour clock and helps regulate sleep, alertness, and other biological processes.
What is seasonal affective disorder (SAD)?
During the darker months, it can be common to feel a little more tired or less enthusiastic. However, if these feelings have an impact on your daily life, they may be symptoms of SAD.
“SAD is essentially a form of depression that has a clear seasonal pattern, most commonly beginning in autumn or winter and improving as spring arrives,” says MacLaren.
“Someone with SAD may experience low mood, loss of interest or pleasure, significant fatigue, increased sleep, changes in appetite, and difficulty concentrating.”
MacLaren adds that if these changes are interfering with your everyday life, they need to be taken seriously.
Simple ways to help your body adjust to the season
We can’t change the weather or the amount of sunlight in a day. However, there are some positive things you can do to support your health and wellbeing through the autumn and winter months.
1. Keep to a regular sleep routine
Looking at your sleep routine is one of the simplest ways to look after your physical and mental health.
“Our body clock responds to cues from the environment, particularly light, but it also benefits from consistency,” says MacLaren.
“Going to bed and waking at roughly the same time each day gives your brain a predictable rhythm to work with.”
He encourages not to let your sleep schedule drift dramatically in autumn and winter simply because it is darker outside – emphasising that a consistent wake-up time can be a useful anchor for your day.
2. Maximise exposure to natural light
Daylight exposure is important, as it plays a key role in your natural body clock. Natural light is one of the most powerful signals we have for setting our circadian clock.
“Make morning light part of your daily routine,” MacLaren advises. “Opening the curtains as soon as you wake is an easy place to start.
“Better still – if circumstances allow – get outside in the morning. Even on a grey winter’s day, outdoor light is much brighter than typical indoor lighting.”
He adds it’s useful to think about natural light as less of a treatment, and more as an important daily signal to your brain that it’s daytime.
3. Light therapy may help
A light therapy lamp can help with seasonal depression, however, it should be used as a complementary tool.
“The idea is to use bright light to compensate, to some extent, for the reduction in natural daylight during winter,” says MacLaren. “There are different approaches, including bright-light boxes and dawn simulation lamps, which gradually increases light before waking.”
If you are considering a light box or lamp, he recommends checking that it’s specifically designed for SAD, provides sufficient light, and is UV-free.
The psychiatrist also advises discussing light options with your doctor – particularly if you have an eye condition, or take medication that increases sensitivity to light.
4. Spend time outdoors
A combination of daylight and movement is particularly valuable during the darker months.
“When the weather is cold and miserable, it’s very easy to stay indoors,” explains MacLaren. “But that can create a cycle where we get less daylight, exercise less, and become increasingly sedentary.
“You do not need to go for a long run or spend hours outside.”
Taking a brisk walk during daylight hours can provide both light exposure and physical activity, and exercise itself can have a positive effect on your mood and sleep.
5. Maintain a healthy balanced diet
Regardless of the season, a balanced diet is important to help support your mental and physical health. However, in the darker months, your body might lack vitamin D due to less exposure to sunlight.
MacLaren suggests, that although food and supplements aren’t a direct replacement for daylight, they may help your body through the colder seasons.
“Oily fish, egg yolks, and some fortified foods provide vitamin D,” he says. “In the UK, adults are advised to consider a daily vitamin D supplement during the autumn and winter. This is because sunlight isn’t strong enough for your body to make sufficient vitamin D.”
However, MacLaren emphasises that vitamin D and daylight are not interchangeable, and clarifies the need for an integrated approach.
“Daylight has an important role in regulating our circadian rhythm,” he adds. “So taking a supplement does not remove the need to get outside and see natural light.”
When should you seek medical advice?
If you’ve tried the above lifestyle tips, but feel what you’re experiencing has moved beyond the normal ups and downs of changing seasons, you should seek help and advice from a healthcare professional.
MacLaren concludes that persistent low mood, significant fatigue, changes in sleep or appetite, difficulty concentrating, or a loss of interest in things you would normally enjoy may be signs that you need support. This is particularly important if these symptoms are affecting your work, relationships, or everyday life.
There are various effective treatments and help available for SAD, he adds – including psychological therapies, medication and, in appropriate cases, light therapy.
Article history
The information on this page is peer reviewed by qualified clinicians.
Article also available inEnglish,German,Spanish,French,Italian,Portuguese,Hindi,Hebrew,Arabic, andSwedish.
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Next review due: 29 Oct 2029
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28 Oct 2026 | Originally published
Hannah Boynton-Forshaw
Dr Colin Tidy, MRCGP
Disclaimer: The views expressed in the community do not represent medical advice. For any health concerns, consult your GP or healthcare provider.
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