5 Natural Ways to Lift Your Mood After the Clocks Go Back
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Simple daily habits to beat the winter blues
As the clocks go back and the darker evenings set in, it’s common to feel more tired, less motivated and even crave sugary foods. Shorter days and reduced sunlight can affect everything from your energy levels and sleep to your appetite and mood, leaving you feeling a little out of sorts.
But the winter blues don’t have to take over. Making a few simple changes to your daily routine can make a huge difference. Here are five natural ways to lift your mood and feel your best as the clocks go back and winter approaches.
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Why do the darker months affect your mood?
Natural daylight plays an important role in regulating your body’s internal clock, known as your circadian rhythm. This controls when you feel awake, when you get sleepy and how your body responds to the changing day. As daylight hours decrease, changes in light exposure can influence the production and timing of hormones which helps regulate sleep and mood.
Less time outdoors can also lead to reduced physical activity, fewer opportunities to socialise and lower vitamin D levels. Together, these changes may leave you feeling more sluggish, irritable or emotionally flat. For some people, seasonal changes can contribute to Seasonal Affective Disorder (SAD) which is a mood disorder that typically occurs during the autumn and winter months when daylight hours are shorter. Symptoms include persistent low mood, tiredness, difficulty concentrating and a loss of interest in everyday activities.
5 natural ways to lift your mood this winter
Rather than accepting low energy and poor mood as an inevitable part of winter, here’s how you can adjust your daily habits to improve the way you feel.
1. Get outside in the morning light
When it’s cold and grey outside, staying indoors might feel far more appealing, but getting outside during daylight hours is one of the simplest ways to support your natural sleep-wake cycle. Light entering your eyes sends signals to your brain that help regulate your internal body clock, supporting alertness during the day and sleepiness at night. Try spending at least 20 minutes outside in the morning, whether that’s walking the dog or simply enjoying your morning cup of tea in the garden. Even on cloudy days, outdoor light is generally much brighter than typical indoor lighting, so you don’t need blue skies to benefit. If mornings are difficult, make the most of your lunch break instead.
2. Eat foods that support a balanced mood
What you eat can have a big impact on your mood, especially during winter when comfort foods are more tempting. Sugary foods can cause blood sugar fluctuations, leaving you feeling tired, hungry and irritable. Instead, choose nutrient-rich foods that provide sustained energy and support healthy brain and nervous system function, including:
- Quality protein: Lentils, beans, organic eggs, nuts, seeds and quinoa provide amino acids needed to make neurotransmitters involved in mood regulation.
- Omega-3 fats: Oily fish like wild-caught salmon, sardines and mackerel provide EPA and DHA, which are important for brain health. Walnuts, chia seeds and flaxseeds provide plant-based omega-3 fats.
- Magnesium-rich foods: Pumpkin seeds, almonds and leafy greens provide magnesium which supports normal nervous system function.
- Complex carbohydrates: Oats, wholegrain rice and sweet potatoes contain fibre and release energy more gradually than refined carbohydrates.
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3. Don’t overlook vitamin D
Vitamin D is known as the ‘sunshine vitamin’ because your body produces it when your skin is exposed to sunlight. During autumn and winter in the UK and Ireland, sunlight isn’t strong enough to produce sufficient amounts. Vitamin D is important for immune function, healthy bones and muscles, and it also plays a role in mood regulation. Although small amounts are found in oily fish, egg yolks and UV-exposed mushrooms, it’s difficult to get enough from food alone. It’s recommended to get a blood test to check your vitamin D levels so you can determine whether supplementation is needed and what dose is appropriate.
4. Stay active, even when you don’t feel like it
Shorter days and colder weather can make exercise feel like a chore, especially when energy levels are low. But regular movement supports physical and emotional wellbeing by releasing mood-boosting chemicals, easing tension and improving sleep. You don’t need an intense workout to feel the benefits. A lunchtime walk, cycling, dancing or gardening can all help. The key is finding something you genuinely enjoy so staying active becomes a pleasure rather than an obligation.
5. Try herbal medicine
Herbs have been used for centuries to support relaxation, emotional balance and restful sleep, so they are incredibly helpful when you’re feeling stressed, overwhelmed or struggling to unwind. Depending on the herb, they can be taken as a tea, tincture or capsule. Learn more about herbal medicine.
- Lemon balm is a calming herb used for anxiety and to ease nervous tension and promote relaxation. Its refreshing, slightly citrus flavour makes it a lovely herbal tea for a busy afternoon.
- Chamomile is another lovely herb to aid relaxation and support sleep. A warm cup of chamomile tea can become a comforting part of your bedtime routine and it’s also great for digestion.
- Oatstraw, made from the green parts of the oat plant, is used by herbalists as a nourishing nervous system tonic. It can be enjoyed as a mild herbal infusion or a tincture.
If you’re pregnant, breastfeeding or taking medication, always consult with a qualified herbalist first before taking herbs as some herbs may not be suitable.
There are plenty of other useful herbs for autumn and winter. Learn more in 3 Herbs to Lift Mood & Prevent Infections.
Bach flower remedies and tissue salts for emotional wellbeing
Bach flower remedies and tissue salts are two gentle approaches used in naturopathy to support emotional balance and wellbeing.
Bach flower remedies are made from flower essences, with each remedy chosen to match a particular emotional state. Mustard is traditionally used when you’re feeling low for no obvious reason, Gentian when setbacks leave you feeling discouraged, and Olive when you’re physically and mentally exhausted. Simply add a few drops to water or take them directly on your tongue. Watch our free Bach flower lecture.
Tissue salts (also known as Schüssler salts) are highly diluted mineral preparations used to support the body’s natural balance at a cellular level. They come as small tablets that dissolve in the mouth, and they help cells utilise essential minerals more effectively. Kali Phos (potassium phosphate) is great when you’re feeling mentally drained, overwhelmed or struggling to concentrate. Nat Mur (sodium chloride) is excellent for emotional sensitivity and feelings of sadness. Learn more about tissue salts.
Build a winter routine that makes you happy
Establishing a consistent daily routine can help you feel more balanced as the seasons change. Aim to go to bed and wake up at the same time each day, even at weekends. Wind down in the evening by dimming the lights, switching off electronic devices and allowing yourself time to relax before bed.
You could also try using a grounding mat as part of your evening routine. These mats are designed to mimic the body’s natural electrical connection with the earth and are typically placed under your feet while relaxing or on your bed while sleeping. They connect to the earth through a properly grounded electrical socket and help you feel calmer, unwind and sleep more restfully.
Staying socially connected is equally important. While dark, cold evenings can make staying home tempting, spending time with friends, family and your wider community can give your mood and emotional wellbeing a welcome boost.
Poor sleep, ongoing stress, thyroid problems, low iron and other nutritional deficiencies can also contribute to changes in energy and mood. A naturopathic approach considers the bigger picture, looking at nutrition, sleep, lifestyle and other potential underlying factors rather than focusing on symptoms alone.
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