Why does my energy drop when it gets dark so early?
In the middle of winter it can be dark by 4pm. For a lot of people, that is the moment the day seems to end. Plans for the gym, calling a friend or finishing a task quietly disappear. You end up on the sofa with your phone and feel worse for it.
There is a reason for this. Darkness tells your body it is time to slow down, whatever the clock says. The NHS and the US National Institute of Mental Health both describe low energy and pulling away from activities as common in seasonal low mood. So the dip at 4pm is not a character flaw. It is your body reacting to the light. The good news is that you can plan around it.
How can I keep going after dark?
- Move important things earlier. Do the task that matters most while it is still light, and save easier jobs for the evening.
- Make a plan before the light goes. Decide at lunchtime what you will do at 6pm. Choices made in daylight are easier to keep.
- Turn the lights up. A brightly lit room at 4pm feels very different from sitting in the gloom.
- Put people in the diary. A walk, a call or dinner with someone is much harder to skip than a plan you made with yourself.
- Shrink the first step. Instead of "go to the gym", try "put my trainers on". Starting is the hardest part.
What about the evenings I just cannot face anything?
Those evenings will happen. Rest without guilt, then pick one small thing for tomorrow. Notice what the good evenings had in common. Was it who you saw, what you ate, or whether you got outside earlier? Writing a line or two each night makes the pattern easier to spot.
If you want somewhere to put this into words, Brighten Your Seasons is Echo's guided journal for the darker months. Each page is short, and it helps you notice your own winter pattern and what actually lifts it.
If winter leaves you doubting yourself, How To Cultivate Self Confidence is one of Echo's own courses, created by Hendrina Sterling Rodriguez.
If low mood lasts, gets worse, or starts to make daily life hard, please talk to your GP or a mental health professional. If you are thinking about harming yourself, contact your local emergency service now.
Where to take this next
Explore Managing Anxiety & Panic Attacks for working through anxiety and panic with CBT tools
A therapist-led video course and CBT journal for anxiety, panic and nervous system calm.
Explore Managing Anxiety & Panic Attacks – Video Course + CBT Journal
This is Echo's own course, created by Hendrina Sterling Rodriguez.
FAQ
Frequently Asked Questions
The questions readers most often bring to this topic, answered in short.
Why do I lose motivation when it gets dark early?
Darkness signals to your body that it is time to wind down, whatever the time on the clock. When it is dark by late afternoon, many people feel the day is over and their energy drops, which is a common part of seasonal low mood.
What is one simple way to stay active in winter evenings?
Make a specific plan while it is still light, ideally with another person. Plans made in daylight, and plans that involve someone else, are much easier to keep once the evening arrives.
Does brighter indoor lighting help in the afternoon?
Turning the lights up as daylight fades can help you feel less sluggish. It will not replace daylight, but it makes the late afternoon feel less like the end of the day.
Sources
- NHS — Seasonal affective disorder (SAD) — Tier 1
- NIMH — Seasonal affective disorder — Tier 1
- About Echo — Tier 2
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Written by Hendrina Sterling Rodríguez, psychotherapist and founder of Echo Journey. If you’d like to work with me directly, book a consultation.