When Sunlight Fades: Finding Your Way Through Seasonal Shifts

September 10, 2025

Summertime Endings

I thrive in sunshine. Spring and summer reset something in me. Long days, warm evenings, the salty air at the beach, and the way the late light lingers on city streets. I live in the Northeast, in the New York City area, where that summer ease does not last. By late September, mornings turn darker, evenings arrive faster, and the air smells like possibility with new notebooks, crisp mornings, and fresh routines. But for some, layered into that new-beginning energy is something heavier. Less light can mean less spark, and there is biology behind it.

For those of us living in a four-season climate, as the days shorten, we log fewer waking hours in natural light. Daylight is what tells our brains when to wake and when to rest. It helps regulate circadian rhythm and influences serotonin and melatonin, two important chemicals that affect mood and sleep. So when daylight shrinks, it can leave us foggier and slower.

For some, this shift is subtle with sluggish mornings, stronger carb cravings, and cozy winter evenings. For others, it leads to Seasonal Affective Disorder, or SAD, a subtype of depression that follows seasonal patterns. About 5% of adults in the U.S. experience SAD each year, and the farther north you live, the more common it gets.

Wake Me Up When September Ends

September has always been a cultural reset. With it come sharpened pencils, new schedules, and the sense that it is time to get serious again. For many, that push can be motivating, but for others it can also be disorienting as the end of summer brings fewer outdoor dinners, and less light regulating our mood and sleep.

The good news is there are ways to ground yourself to meet the fall and winter seasons with more inspiration and hope.

What Brings Back the Light

Move your body, especially in daylight
Exercise is one of the most consistent mood boosters in winter depression. The effect grows when you time it with light exposure. Even a 20-minute outdoor brisk walk in the morning gets you both movement and daylight, a two-for-one reset.

Morning light exposure
If you are not ready to explore light box devices, start with natural morning light. Work near a window or take a few deep breaths outside. Even modest increases in morning light exposure are linked with improved circadian rhythm alignment and mood.

CBT-SAD, a targeted therapy
Cognitive Behavioral Therapy adapted for SAD (CBT-SAD) is a structured treatment that helps shift thoughts that come with the winter blues (“I will never feel better until spring”) and behaviors (withdrawing, oversleeping) that worsen symptoms. It also uses behavioral activation, such as planning activities like winter walks, stargazing, or even visiting an indoor botanical garden, to counteract those thoughts.

Vitamin D
Vitamin D levels commonly dip in winter. Research on supplementation is mixed, with some studies showing it improves depressive symptoms, others less so. It is worth checking your levels with your doctor and supplementing if deficient.

Light therapy, with medical guidance
For some people, light therapy can be an important tool in managing seasonal depression. It is a treatment that mimics natural daylight and can help regulate mood and sleep cycles. Because it is not suitable for everyone, consult with your doctor or mental health provider before beginning.

SSRI Medication
For some, antidepressants are part of care. Always a conversation with a prescriber.

Small Winter Wonder Rituals

Small individualized rituals can make big shifts more manageable.

Pick a morning anchor to start your day: Do something you enjoy, like coffee, journaling, or playing music.

Choose winter-specific activities to look forward to: A class, a recurring dinner with loved ones, or a walking loop that you commit to even when it is gray. This is behavioral activation in action.

Acceptance: Instead of resisting shorter days, lean into small rituals that make them gentler, such as candles at dinner, slow-cooked meals, or a weekly check-in with a friend.

Journal Prompt

What feelings show up for me as the days shorten in September and onward, and what two small morning rituals could help me bring more light, movement, or connection into the next four weeks?

Rooted in truth. Guided by clarity.

Clarity Haus