Adjusting to Less Daylight: Tips for Better Sleep, Mood, and Energy Levels

by Melissa Chichester

As the days grow shorter, the seasonal shift brings less daylight and colder weather, which can influence sleep patterns, mood, and overall well-being. 

Fewer hours of sunlight can impact your body’s internal clock, potentially leading to fatigue, occasional restlessness, and even mood changes or agitation. 

But with a few lifestyle adjustments—and some targeted supplements—you can ease into the season feeling balanced, rested, and energized.

How reduced daylight affects sleep and mood

The body’s natural sleep-wake cycle, or circadian rhythm, is influenced by exposure to light. With shorter days, our bodies produce more melatonin—the hormone that signals it’s time to wind down. 

However, balancing melatonin levels can be tricky, especially when you’re not getting the amount of daylight your body is used to. Without enough light exposure, some people experience changes in energy levels and even changes in their mood.

This is where focusing on lifestyle strategies and supportive supplements can make a difference.

Lifestyle tips for adjusting to shorter days

  1. Get outside during the day: Try to spend time outdoors, even if it’s just 15 minutes in the morning or midday. Natural light exposure can help maintain your circadian rhythm, keeping your energy levels steady and supporting restful sleep at night.
  2. Maintain a consistent sleep routine: Going to bed and waking up at the same time each day can help balance your body’s internal clock, improving sleep quality over time.
  3. Exercise regularly: Physical activity releases endorphins, which can boost mood and help reduce stress. Just 30 minutes a day of walking, stretching, or yoga can help improve both sleep and mood.
  4. Try relaxation techniques: Practicing mindfulness, deep breathing, or gentle stretching can ease stress and prepare your body for a restful night’s sleep.
  5. Consider supplements to support sleep and mood: If the shorter days are leaving you struggling with sleep or needing a mood boost, adding certain supplements to your routine may help you adjust to the season more smoothly.*

Supplements to support seasonal sleep and mood adjustments

Melatonin

For those experiencing occasional sleeplessness, melatonin may be helpful.* Melatonin is a hormone naturally produced by the body to help manage the sleep-wake cycle. It’s a great choice if you’re dealing with jet lag, trying to adjust to a new sleep schedule, or simply looking to improve the quality of your rest.* 

You may also consider our Super Snooze with Melatonin combines melatonin with valerian root, chamomile, and passion flower.This formula works with your natural sleep cycle to encourage a restful night, so you wake up refreshed and ready to take on the day.* 

Vitamin D

Less daylight means less exposure to natural sunlight, which can influence Vitamin D levels. Vitamin D is essential for bone health, immune support, and overall health.* With Vitamin D3 being the more potent form than Vitamin D2, a supplement can help support optimal  levels as you head into winter. This is especially important for people who live in climates with less daylight.

Magnesium

Magnesium plays a role in over 300 biochemical reactions in the body, including those related to muscle function and relaxation. If you occasionally experience leg cramps or muscle tension, magnesium may support muscle health and calm your nervous system.* Adequate Magnesium intake is needed to support the contraction and relaxation of muscles. Leg cramps can occur occasional among Adults associated with inadequate Magnesium intake. Many Americans have less than the recommended magnesium intake, making a supplement beneficial.* 

5-HTP

To support a calm and relaxed mood, consider 5-HTP.* This supplement is a precursor to serotonin, which is involved in mood support.* Shorter days affect mood for some people, so 5-HTP may help with balance.*

St. John’s Wort

St. John’s Wort is an herb used for centuries to help maintain a positive mood.* Known for its yellow flowers, this plant is thought to support mental well-being and healthy emotional balance.*

Vitamin B-12

Vitamin B-12 is a crucial nutrient that plays a key role in energy metabolism, helping to support the body’s ability to convert food into energy.* Additionally, B-12 is essential for the normal formation of blood cells, contributes to a healthy nervous system, and supports circulatory health.*

Puritan’s Pride offers the B-12 Ener-B® formula, designed to deliver this important vitamin in a convenient tablet form. Simply take one tablet daily with a meal to support your health and vitality.*

Take time for you

Shorter days may naturally influence your sleep and mood, but with some lifestyle adjustments and thoughtful supplementation, you can navigate the season feeling rested and ready for what lies ahead. Prioritize rest, stay active, and give yourself the time and care you need to thrive during these shorter days.

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.