Why You Might Feel Flat This Time of Year — and What to Do About It

Why You Might Feel Flat This Time of Year — and What to Do About It

Why You Might Feel Flat This Time of Year — and What to Do About It

If you’ve been feeling tired, unmotivated, or just “off” lately — you’re not imagining it. When the days get shorter and the light fades, many of us start to feel a little flat. For some, that low, sluggish feeling turns into something bigger — Seasonal Affective Disorder (SAD), a type of depression that follows the rhythm of the seasons.

I like to think of it as your body’s way of saying, “Hey, I’m missing the sunshine.”

What’s Really Going On

During autumn and winter, the lack of sunlight disrupts your body’s natural balance. Less sunlight means:

  • Lower serotonin, your “feel-good” neurotransmitter.

  • Disrupted circadian rhythm, which affects sleep and mood.

  • Reduced vitamin D production, a key player in energy and mental health.

It’s not all in your head — it’s in your biology. Your brain depends on light to regulate mood, and when that light fades, so does motivation. Think of a bird: as the sun rises the bird start to sing, as the sun sets the bird quietens down ready for sleep. This is serotonin and melatonin (your sleep hormone). 

Light = Serotonin = happy, singing bird. 

Dark = Melatonin = Sleepy bird.

💡 Light: Your Natural Antidepressant

The most effective (and underrated) way to lift mood during darker months is light therapy. You can get a light box or SAD lamp that mimics natural daylight — just 20–30 minutes each morning can help reset your circadian rhythm and boost serotonin.

Pro tip: Use it first thing after waking, while you have your morning tea or coffee. Pairing light with routine signals to your brain that the day has begun — even if it’s still grey outside.

If possible, get outside every day, even for a short walk. Natural daylight — even on cloudy days — helps your brain produce serotonin and regulate melatonin.

🌿 Nutrients and Herbs to Support Your Mood

If your energy and motivation dip during winter, these natural supports can help your brain rebalance:

1. Vitamin D – Your sunshine vitamin.
Low vitamin D is strongly linked to SAD. Supplementing during winter can lift mood, support immunity, and improve energy levels. Aim for a D3 supplement (often paired with K2 for better absorption).

2. Omega-3s – Brain food for mood.
Healthy fats from fish oil or algae oil help regulate neurotransmitters and reduce inflammation that can contribute to low mood. Try Black Seed Oil for a plant based alternative offering omega 3,6 & 9. 

3. St. John’s Wort – Herbal sunshine.
This golden herb has been studied for its antidepressant effects and can support mild to moderate depression. It boosts serotonin and dopamine — though it can interact with medications, so always check before using it.

4. 5-HTP – The serotonin builder.
5-HTP is a natural precursor to serotonin, helping to support mood balance and emotional resilience. Best taken with B6 (which helps it convert efficiently).

5. Magnesium – The nervous system’s stabilizer.
Helps calm anxiety, improve sleep, and support overall energy regulation. 

Move Your Mood

Movement might be the last thing you feel like doing when you’re low on energy — but it’s one of the most powerful natural antidepressants. Even gentle exercise like walking, stretching, or dancing in your living room boosts endorphins and improves brain chemistry.

Try:

  • A short walk in daylight.

  • Yoga or stretching before bed.

  • Morning movement paired with your light box for a double serotonin boost.

My Take

Every year, as soon as the clocks change, I can feel my motivation dip. It’s like my body wants to hibernate while my to-do list says otherwise.

Since the clocks have changed this year i'm finding myself waking at 4:30am and by 9pm I'm done in. I've get out of bed at 5 whilst the house is still quiet and use that time for myself; I do half an hour Pilates and have my coffee in peace whilst the sun rises. I've noticed that this simple morning routune has massively improved my mood in the mornings. I'm no longer rushing around or wishing that I was still in bed. 

My current morning stack consists of: Vitamin D3, Ashwagandha with tumeric & black pepper, Dr Vegan Ultra Energy, Mushroom complex and black seed oil. Then my evening stack: L-Theanine, Magnesium and 5htp. 

5HTP has been a game changer for me. Weeks where i'm consistantly taking it every night I wake up with an overall sense of happiness because of the boost in serotinin; something that I've personally never achieved from taking SSRI's. I'm also more together; my thoughts arn't all loudly racing to get out, I'm calmer and more patient and I fall asleep in minutes. I highly reccomend 5HTP for a mood booster + sleep inducer- especially if you're struggling this time of year. 

The Bottom Line

Feeling flat this time of year doesn’t mean you’re lazy or unmotivated — it’s a natural, biological response to reduced sunlight. The good news? You can help your body adapt.

Light, nutrients, movement, and herbs can all help reset your internal rhythm and bring your mood back into balance.

Start small — step into the daylight, move a little, and nourish your nervous system. With consistent care, you can feel brighter, calmer, and more energized — no matter how grey the skies get.

👉 Do you notice your mood dip in winter? What’s helped you feel more balanced when the sunlight fades?

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