Health Coach Diary | Serotonin & Feel Good During Fall and Winter

Feeling the winter blues? You’re not alone.

For years, I struggled with my mood during colder fall and winter months, feeling cranky, nervous, and low on energy, thinking I was the only one feeling this way. I often found myself wanting to withdraw from the world. Everything felt like extra work for me. Little did I know then about the profound connection between the lack of sunlight in colder months and the serotonin, a.k.a. ‘feel-good’ chemicals in our brain. Understanding this connection brought relief and hope, knowing there are natural ways to combat these feelings.

Serotonin is crucial in regulating mood, sleep, and overall well-being. It’s essential during fall and winter. With shorter days and less sunlight, serotonin levels drop, leading to what many know as the “winter blues” or Seasonal Affective Disorder (SAD). As a health coach, I have learned that it is totally possible to boost serotonin and energy naturally, even during the coldest and darkest months of the year. So keep reading for my best feel-good advice this season!

The Science Behind Serotonin and Why It Drops in Fall and Winter

Serotonin is a neurotransmitter that regulates essential bodily functions like mood, sleep, and even digestion¹. What happens in the winter is that due to reduced sunlight, serotonin production naturally decreases. If you’ve ever felt low, sluggish, or more easily irritated during the colder months, there’s a good chance it’s because of this serotonin dip. This dip is responsible for symptoms of Seasonal Affective Disorder (SAD), known as ‘winter blues,’ which impacts millions of people every year, particularly in northern climates where daylight hours are limited. Reduced sunlight in fall and winter disrupts serotonin production, leading to feelings of fatigue, sadness, and irritability. This disruption can affect sleep patterns, making it harder to get a good night’s rest, further lowering serotonin levels and worsening mood and energy.

As a health coach and busy parent, I’ve had to learn how to manage these symptoms while maintaining energy for my kids and work. Here are my top strategies for naturally boosting serotonin during the colder months.

7 Natural Ways Busy Parents Can Boost Serotonin During Fall and Winter

1. Maximize Your Exposure to Natural Light (Even on Cloudy Days)

Sunlight is one of the most effective ways to increase serotonin levels. Even on cloudy days, being outdoors for 15-20 minutes can help your body produce more serotonin. Busy parents should squeeze in a short outdoor walk in the morning or during lunch.

For days when going outdoors isn’t feasible, consider using a light therapy box. Studies have shown that light therapy can mimic natural sunlight, which is especially beneficial for those dealing with Seasonal Affective Disorder (SAD). Read more about light therapy for SAD from the Cleveland Clinic here.

Personal Tip: My 10-minute morning walk with the kids helps me reset my mood, no matter how cold outside.

2. Eat Serotonin-Boosting Foods

What we eat can have a direct impact on our serotonin levels. Here are some foods you should incorporate into your fall and winter diet:

• Tryptophan-rich foods: Tryptophan is an amino acid that helps produce serotonin. Incorporate foods like turkey, chicken, tuna, and eggs into your diet. Pair them with complex carbohydrates like sweet potatoes or whole grains to help tryptophan cross the blood-brain barrier.
• Vitamin D-rich foods: Vitamin D is crucial for serotonin production. When sunlight is limited in winter, eat foods like salmon, sardines, fortified milk, and mushrooms.
• Probiotic-rich foods: Since most serotonin is produced in the gut, foods that support gut health, such as yogurt, sauerkraut, and kefir, can support serotonin levels.

Tip: When we talk about nutrition, we often need to remember the importance of adding certain foods to our diet. Make it a goal to add one of these foods a day, and over time, you will start to notice a change in mood. Keep a food journal for this purpose.

For more holistic nutrition tips, be sure to check my articles:

• Which Foods Are Best for Combating Parental Burnout

• Meal Ideas to Combat Parental Burnout
• Super Guide to Functional Foods
• 5 Best Homemade Juices for Gut Health

3. Exercise Regularly—Even If It’s Indoors

Exercise is a powerful serotonin booster. Busy parents may not have time for long workouts, but even short bursts of activity can make a difference. Aim for at least 20-30 minutes of exercise a day. Whether it’s yoga, dancing with the kids, or stretching while cooking, any movement helps.

Exercise improves mood and enhances energy levels, often depleted during colder months. Try some of the exercises for a serotonin boost:

• Running
• Jogging
• Power walk
• Swimming
• Biking
• Dancing
• Jumping rope

Quick Tip: I break my movement into small, manageable chunks—10 minutes here, 10 minutes there—and it adds up by the end of the day.

4. Prioritize Sleep (Your Mood Depends on It!)

Sleep and serotonin go hand in hand. Irregular sleep patterns can lower serotonin production, making you more irritable and tired. Parents, especially those balancing work and kids, can struggle to get enough rest. However, establishing a consistent sleep routine is crucial for mood and energy.

• Go to bed and wake up at the same time each day.
• Avoid screen time at least 30 minutes before bed.
• Keep your bedroom cool, dark, and free of distractions.

Holistic Tip: I use a lavender-scented diffuser at night to help create a calming sleep environment.

5. Practice Mindfulness and Meditation

Mindfulness and meditation help reduce stress and promote serotonin production². Focusing on the present moment and calming your mind optimizes serotonin. Five minutes of deep breathing or a quick meditation can significantly affect your mood.

I recommend trying the 4-7-8 breathing technique, in which you inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This method instantly calms the nervous system and supports serotonin release.

6. Stay Social (Even When You Feel Like Hibernating)

It’s tempting to hunker down during winter, but social interactions are essential for boosting serotonin. Whether meeting friends for coffee, setting up a playdate, or just having a video chat, social connections lift your mood. It will give you something to look forward to and help keep the winter blues at bay.

7. Use Adaptogen Herbs to Support Balance

VeryWellHealth says adaptogens like Rhodiola and Ashwagandha help the body manage stress and support serotonin production. These herbs boost resilience during stressful times, especially when winter feels overwhelming, and have direct serotonin-boosting effects. They can help regulate serotonin levels, promoting a more stable mood and higher energy levels. I love sipping on Ashwagandha tea in the afternoon for a calming, serotonin-boosting effect.

Always remember it’s important to consult your healthcare provider before adding new supplements to your routine. This ensures that you’re making informed decisions about your health and well-being.

My Winter Serotonin-Boosting Routine

As a single mom and health coach, winter was my most challenging season. The first time I noticed a shift in my mood was when I started making small but powerful changes to my daily routine.

• Morning walks: Light exposure is one of the quickest ways to boost serotonin. Even just 10 minutes of walking outside in the morning greatly affects my mood.
• Serotonin-boosting meals: I focus on tryptophan and Vitamin D-rich foods like turkey, eggs, and salmon.
• Movement breaks: Whether dancing with the kids or stretching during the day, I make time for short exercise breaks.
• Spend time in nature: I enjoy being in nature, so I go to parks, quays near the water, and lakes.
• Listen to the summer beats: I enjoy Brazilian music because it instantly lifts my mood. I enjoy making dinner with samba in the background.

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In total, fall and winter don’t have to be seasons of low energy and mood dips. With a few simple adjustments to your daily routine, you can naturally boost your serotonin levels and feel more energized—even during the darkest months. These strategies have helped me as a single mom, and I know they can help you, too.

1. https://my.clevelandclinic.org/health/articles/22572-serotonin ↩︎
2. Meditation and Yoga Can Modulate Brain Mechanisms that Affect Behavior and Anxiety-A Modern Scientific Perspective – PMC (nih.gov) ↩︎