Three Ways to Beat Those Winter Blues
Congratulations! You gained an extra hour this weekend.
So why are you feeling more tired than ever?
Daylight saving time ended this Sunday. The sun now sets an hour earlier. And millions of us had to relearn how to change the clocks on our ovens and microwaves.
With the extra hour of darkness this week, you might have been feeling sleepy before dinner... craving more sugary treats... or wanting to curl up on the couch in lieu of going out with friends.
But for some folks, these changes are more than just a nuisance. They're symptoms of what we often call the "winter blues." And they could signal something more serious...
Seasonal affective disorder ("SAD") is a type of depression that follows a seasonal pattern, usually starting in the fall or winter and improving in the spring. Around 10 million Americans experience it every year.
Scientists believe this happens because shorter daylight hours can disrupt your body's internal clock and affect levels of brain chemicals like serotonin and melatonin, which help regulate mood and sleep.
Here's the good news...
You don't have to wait until spring to start feeling better. Today, I'll share three ways to help you beat the winter blues.
1. Brighten your mornings.
Light therapy is often the first line of defense against SAD. It involves sitting about two feet away from a special therapy lamp for 20 to 30 minutes each morning, ideally within an hour of waking.
These lamps mimic outdoor light. So using one first thing in the morning can help regulate melatonin production and boost serotonin levels – pretty much the same way enjoying some morning sunshine would.
Studies show that light therapy can start to improve mood and increase energy levels in just days. And according to an April 2026 review of 17 studies on light therapy, folks experiencing SAD showed a significant reduction in symptoms at the two-week mark. The researchers recommended using light therapy for at least two weeks to gain the desired benefits.
Just keep in mind that the benefits don't last once you stop using the therapy lamp.
You can do other things while using the lamp, too... like reading the paper, enjoying your breakfast, or catching up on e-mails while sitting nearby. Just make sure you use a light box designed for SAD that filters out harmful ultraviolet rays and gives off at least 10,000 lux (a measure of light intensity).
And, of course, check with your doctor before beginning light therapy, especially if you have certain conditions or take medications that make you light sensitive.
2. Change how you think about winter.
Another SAD treatment is cognitive behavioral therapy ("CBT"). CBT involves identifying negative thought patterns that arise in our internal monologues, challenging those thought distortions, and then replacing them with more helpful thoughts and behaviors. It's also an effective form of treatment for a range of problems like depression and anxiety.
And its benefits may last longer than those of light therapy...
In a study published in the American Journal of Psychiatry, researchers compared light therapy with CBT in 177 adults with SAD. Both treatments helped relieve symptoms... But by the second winter after treatment, the group treated with CBT was less likely to experience another bout of seasonal depression.
Specifically, about 27% of the CBT group had a recurrence, compared with nearly 46% of the light-therapy group.
So, reframing your negative thought patterns around the change of seasons can have a lasting impact on how severely the winter affects you. And if you're already using a light therapy lamp, add some CBT exercises into the mix. It can make a huge difference.
CBT can be done with a therapist, but you can also try it on your own with the help of a workbook.
3. Find comfort in the right foods.
When I think of winter comfort foods, one of the first images my brain produces is a tray of holiday cookies in various shapes and colors. I also think of russet potatoes in all of their glorious incarnations – mashed with gravy, fried as latkes (potato pancakes) and served with sour cream or applesauce, or scalloped with cheese...
But loading up on sugary or highly refined carbohydrates isn't the best way of nourishing your body – brain included.
In an April 2026 review published in Frontiers in Nutrition, researchers analyzed 42 studies involving anti-inflammatory diets, including Mediterranean-style eating patterns.
Researchers found that 28 of those studies showed greater improvement in at least one mental-health outcome compared with control groups. And those benefits were most consistent for depressive symptoms in general.
A 2018 study in Molecular Psychology also established a link between pro-inflammatory foods and depression. The researchers found that participants who ate the least-inflammatory foods were 24% less likely to experience depression than those who ate the most-inflammatory foods. And those following the Mediterranean diet were the least at risk for depression.
So that means finding comfort in foods with healthy fats, as well as whole grains, fruits, vegetables, beans, nuts, and seeds. Do what I do and try swapping a sugary afternoon snack for an apple and a handful of walnuts. Or maybe try some salmon with roasted vegetables for dinner.
What are your favorite ways to beat the winter blues? Let us know at feedback@healthandwealthbulletin.com.
And remember, taking care of your mood is just one way to keep your brain healthy... For even more simple, science-backed tips to protect your memory and keep your mind sharp, check out my latest book, Power Up Your Brain!, right here.
What We're Reading...
- Something different: Scientists thought this animal was extinct... until one got stuck in a fence.
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig and the Health & Wealth Bulletin Research Team
November 3, 2026