When the days shorten and the skies turn grey, it’s not just our plants that wilt a little -  our moods can too. If you’ve been feeling sluggish, unmotivated, or just not quite yourself, you’re far from alone. In fact, around 1 in 5 people in the UK experience what’s known as the winter blues, and a smaller number develop a more intense form called Seasonal Affective Disorder (SAD).

But why exactly does the darkness get us down? And how can we ride the seasonal wave instead of sinking beneath it?

Let’s dive in.

The Science: Why Winter Weighs on Us

Researchers have long known that light (or lack of it) has a powerful effect on our mood, sleep, and overall energy. But recent large-scale studies, like those from the UK Biobank, have started to show just how deep this connection goes.

As daylight hours drop, so does our exposure to the bright, natural light that keeps our body clock (the circadian rhythm) ticking in sync. That one simple shift can cause a ripple effect across our hormones and brain chemistry:

• Melatonin lingers: This sleep-inducing hormone hangs around longer, making mornings feel heavier.

• Serotonin drops: Lower levels of this mood-regulating chemical can leave you flat or low.

• Your circadian rhythm drifts: With less sunlight to anchor your internal clock, your sleep and energy start to wobble.

• Vitamin D dips: Between October and March, UK sunlight isn’t strong enough for our skin to produce vitamin D - a nutrient linked to mood, immunity, and overall vitality.

According to science, these seasonal changes aren’t just psychological - they’re physiological. Even genes shift with the seasons. Researchers have found that more than 4,000 genes in the body change their expression across the year, including those involved in mood and immunity.

It’s no wonder we feel the difference.

How to Lift Your Mood This Winter

You don’t have to wait for spring to feel brighter. There are simple, science-backed ways to nudge your body and brain back into balance - even when the sun’s gone AWOL.

1. Seek the morning sun (or fake it):
Get outside within the first hour of waking, even if it’s cloudy, daylight helps reset your circadian rhythm and suppresses lingering melatonin.

If you can’t, try a light therapy lamp for 20-30 minutes in the morning. The best ones emit 10,000 lux, roughly equivalent to an overcast summer day.

2. Keep a steady sleep rhythm:
Go to bed and wake up at the same time every day (yes, even weekends). Avoid bright screens late at night and keep evening lighting warm and dim.

3. Move your body daily:
Exercise is one of nature’s most powerful antidepressants. A brisk walk, yoga, or even dancing in your living room boosts serotonin and endorphins.

4. Top up your Vitamin D:
From October to March, the UK sun can’t give you enough vitamin D - supplements are essential for maintaining energy and mood. (Our algae-based Vitamin D3 is one simple, ocean-friendly way to stay topped up.)

5. Reframe your winter mindset:
The ancient Chinese medical text The Yellow Emperor’s Classic of Medicine advised living slower in winter - sleeping early, staying calm, and conserving energy.
Instead of fighting winter, try wintering: embrace cosy rituals, candlelight, hot drinks, and slower living.

Embrace the Season, Don’t Endure It

Winter will come regardless - but how we meet it can make all the difference. By syncing with the season instead of resisting it, we can turn it from something to endure into something to embrace.

Take your light, your warmth, your rituals - and ride the wave until spring.