Why Winter Feels So Hard for Women And How to Boost Your Mood, Energy, and Well-Being
A gentle, holistic guide to navigating darker days, seasonal mood shifts, and winter fatigue.
Those shorter, colder days are rolling in fast and not in that dreamy Hallmark-movie way. The sun disappears by 4:30 p.m., the evenings stretch on endlessly, and the constant darkness can feel heavy. The air bites, the wind stings, and stepping outside becomes something you have to prepare for not only physically but mentally.
Suddenly you’re waking up to a chill and coming home in the dark where 5:00pm feels like 9:00pm. Your energy dips, your motivation slips, and even the simplest routines feel harder. If winter hits you harder than it used to, you are not alone.
That instinct to hibernate and burrito yourself on the couch in your jammies bracing yourself for the long winter ahead is something many women feel deeply. And there are real physical and emotional reasons why.
Why the Seasonal Shift Hits Women So Hard
As daylight decreases, your sleep and mood-regulating hormones shift. Melatonin rises earlier in the evening, serotonin dips, and your energy naturally declines. Many women experience stronger seasonal mood changes than men (1, 2). This same drop in serotonin can also increase cravings for heavier, carb-rich foods, a biological response to low serotonin, which may lead to sluggishness, weight gain and energy dips (3,4). No wonder why we reach for ice cream or a bag of chips we just want to feel some comfort. We seem to be self sabotaging but we are really trying to take care of ourselves. It is not lack of will power or disciplene but our body adjusting.
Cold weather can increase muscle tightness and joint discomfort, something that becomes more noticeable as estrogen declines, since estrogen helps support joints and reduce inflammation. Can you relate to waking up feeling like the Tin Man from The Wizard of Oz or how you seemed to pull a muscle in your back while sleeping?
Emotionally, winter can heighten stress and sensitivity. With less daylight, resilience can feel lower, motivation dips more easily, irritability rises faster, and small challenges can feel bigger. Navigating your own responsibilities (like that pesky job and all the laundry), while also making sure the dogs get walked, advising your daughter on new college drama, and dealing with an aging parent living out of state feels WAY heavier without sunshine.
You could handle all of this if you could just get some sleep, but alas sleep may be even harder to come by.
For women in midlife, winter’s impact gets layered on top of the hormonal shifts of perimenopause. As the ovaries produce less estrogen and those levels fluctuate day to day, the body becomes more sensitive to stress and more reactive to cortisol changes.
Estrogen normally helps regulate the stress response and soften cortisol spikes. But when estrogen declines and stress is high cortisol can rise at the wrong times of day, making you feel alert when you want to rest and exhausted when you need energy. The body also prioritizes cortisol production during stress, which can further disrupt the normal balance of estrogen and progesterone. This can contribute to more irritability, anxiety, night sweats, heavier emotions, and the “wired-but-tired” feelings common in midlife. (6,7)
Basically you may not feel tired when it’s time for bed, have trouble staying asleep and wake up without enough energy to meet the demands of your day. Sound familiar?
And surprisingly, hot flashes don’t always ease up in winter — for some women, they actually feel worse. Moving between cold outdoor air and warm indoor spaces creates abrupt temperature swings that can trigger hot flashes or night sweats.
The good news! Winter doesn’t have to be something you just “get through.” With simple, intentional habits, this season can feel softer, calmer, and more grounded.
How to Support Your Mood, Energy, and Well-Being This Winter
1. Reframe the Season
Your mindset shapes your experience. Instead of approaching winter with dread, try thinking of it as a season of slowing down rather than shutting down. Your mind is a powerful tool - if you beleive winter will be awful it will…if you imagine it as a time of rest and renewal it can be just that.
Get curious and be open to new ideas. Lean into cozy, comforting routines such as warm baths, candlelit dinners, slow weekend mornings with a blanket and a book, or a pot of soup simmering on the stove. These rituals support your nervous system and create a sense of ease.
2. Get Outside (Even for Five Minutes)
Even brief exposure to daylight especially in the morning or at lunchtime helps regulate your circadian rhythm and lift your mood. A few minutes outside can make a noticeable difference, ESPECIALLY when it’s cold.
Our skin can make Vitamin D from sunlight. Vitamin D behaves more like a hormone than a vitamin, and it plays a major role in mood regulation, immunity, and bone health. During perimenopause, when estrogen declines and bone density naturally begins to drop, Vitamin D becomes even more important. It helps your body absorb calcium, supports muscle strength, and protects against accelerated bone loss and osteopenia/osteoporosis.
Because women in northern climates cannot make meaningful Vitamin D from sunlight in the winter, levels often drop sharply this time of year. Low Vitamin D is linked with fatigue, lower mood, poor sleep, increased cravings, and reduced resilience to stress. This is the perfect season to talk with your provider about testing your levels and considering supplementation if needed (600-2000IU daily).
If you can combine daylight with movement, even a short walk, you’ll get an even bigger boost for mood, energy, and sleep.
3. Support Your Sleep
Winter’s darkness can throw your sleep patterns off balance. A consistent bedtime and wake time helps keep your internal clock steady. Evening routines with soft lighting, limited screens, and gentle rituals, such as stretching, reading, or a warm bath, help your system unwind.
Magnesium glycinate in the evening (200–400 mg*) may support deeper rest - this was a total game changer for me personally. You can also try chamomile teas or tart cherry juice to help relax you before bed. I personally am not a big fan of taking melatonin as it is a hormone and it is better to support your hormones naturally with stress reduction, healthy foods and movement.
If you would like to learm more about supporting sleep and your hormones naturally check out my free course.
*Always check with your doctor before taking new supplements
4. Nourish Your Winter Mood With Food
As the days get darker and colder many people find themselves craving warm, cozy meals, which often means more carbs or comfort foods. While this is completely understandable, your brain and immune system still depend on specific nutrients to help keep your energy, mood, and metabolism steady. Be sure to build a colorful plate with lots of fiber, fruits, and veggies.
Here are some of the nutrients your body relies on most during the winter months — and where to find them:
Omega-3 Foods: Salmon, sardines, walnuts, flaxseed
(Supports brain health, mood regulation, and reduces inflammation.)
B-Vitamin Foods: Leafy greens, eggs, whole grains, beans
(Help convert food into energy and support the nervous system.)
Vitamin C Foods: Citrus, peppers, berries, broccoli
(Boosts immunity and helps reduce inflammation.)
Zinc Foods: Pumpkin seeds, chickpeas, cashews, beef, turkey, eggs
(Key for immune support, appetite regulation, and tissue repair.)
Vitamin D Foods: Fatty fish, fortified foods, supplementation as recommended
(Supports bone health, mood, immunity/converted into a hormone.)
If you’re craving something warm and cozy, here’s a collection of healthy comfort-meal recipes you can explore. They’re nourishing, mood-supportive, and perfect for winter.
5. Move Your Body
Movement should feel nourishing, not exhausting. Pilates, yoga, stretching, indoor walking, and light strength training all support circulation and mood. Gentle, consistent movement makes a meaningful difference during winter. Remember every little bit counts!
6. Stay Connected (Even When You Want to Hibernate)
Social connection is one of the strongest protectors against seasonal mood dips. Try to have one connection each week a walk with a friend, coffee, dinner, or even a simple phone call. Small moments of connection help you feel grounded and supported.
7. Care for Your Skin and Body
Dry winter air can be hard on your body. Daily moisturizing, a humidifier in your bedroom, gentle skincare, and proper hydration help restore the moisture your body loses more quickly this time of year. I love using my skincare routine to relax and unwind to help prepare for sleep.
Most people drink far less water in winter without realizing it, even though indoor heat and cold air increase fluid loss. Staying hydrated supports your skin, energy, digestion, and mood. Aim to drink about 64 ounces of pure water daily. Decaf teas and broths count. To avoid night wakeups limit drinking 2 hours before bed.
Free Winter Wellness Checklist
If you want a simple daily guide to support your mood, energy, and well-being during the darker months, I created a free, printable Winter Wellness Checklist just for you. It’s an easy way to bring more steadiness and intention into your winter routine.
👉 Download your checklist here
References
Wurtman RJ, Wurtman JJ. “Brain serotonin, carbohydrate-craving, obesity and depression.”
https://pubmed.ncbi.nlm.nih.gov/8697046/https://www.sciencedirect.com/science/article/pii/S2475299123109541
Grub J. et al. “Steroid Hormone Secretion Over the Course of the Perimenopause.”
https://www.frontiersin.org/journals/global-womens-health/articles/10.3389/fgwh.2021.774308/fullGordon JL et al. “Ovarian Hormone Fluctuation, Neurosteroids and HPA Axis Dysregulation.”
https://pmc.ncbi.nlm.nih.gov/articles/PMC4513660/
