Shorter days and colder weather have an effect on our brains that not many people are aware of. I bet you find yourself feeling different in the colder seasons, perhaps a bit more tired, hangry, less social. This makes total psychological sense!

But why?

In this episode, I am exploring what our brains need in this cozy season and sharing some practical tips so we can get through the season feeling a bit more alive!

Sources & interesting reads:

• Lambert, G., Reid, C., Kaye, D., Jennings, G., & Esler, M. (2002). Effect of sunlight and season on serotonin turnover in the brain. The Lancet (British Edition), 360(9348), 1840–1842. https://doi.org/10.1016/S0140-6736(02)11737-5

• https://www.psychologytoday.com/us/blog/neuroscience-in-everyday-life/201911/winter-brain-why-do-we-feel-sad-and-tired-in-winter

• https://beyondhealingcounseling.com/how-seasonal-changes-affect-mental-health/#2-the-science-behind-seasonal-changes-and-mental-health

• Kamfar, W. W., Khraiwesh, H. M., Ibrahim, M. O., Qadhi, A. H., Azhar, W. F., Ghafouri, K. J., Alhussain, M. H., Aldairi, A. F., AlShahrani, A. M., Alghannam, A. F., Abdulal, R. H., Al-Slaihat, A. H., Qutob, M. S., Elrggal, M. E., Ghaith, M. M., & Azzeh, F. S. (2024). Comprehensive review of melatonin as a promising nutritional and nutraceutical supplement. Heliyon, 10(2), Article e24266. https://doi.org/10.1016/j.heliyon.2024.e24266

• Kim, K., Kim, J., Jung, S., Kim, H.-W., Kim, H.-S., Son, E., Ko, D. S., Yoon, S., Kim, B. S., Kim, W. K., Lim, C., Kim, K., Lee, D., & Kim, Y. H. (2025). Global prevalence of seasonal affective disorder by latitude: A systematic review and meta-analysis. Journal of Affective Disorders, 390, Article 119807. https://doi.org/10.1016/j.jad.2025.119807

• https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

• https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder-sad-more-than-the-winter-blues

• Gasmi, A., Nasreen, A., Menzel, A., Gasmi Benahmed, A., Pivina, L., Noor, S., Peana, M., Chirumbolo, S., & Bjørklund, G. (2022). Neurotransmitters Regulation and Food Intake: The Role of Dietary Sources in Neurotransmission. Molecules, 28(1), 210. https://doi.org/10.3390/molecules28010210

• Akula, R., Giridhar, P., & Ravishankar, G. A. (2011). Phytoserotonin: A review. Plant Signaling & Behavior, 6(6), 800–809. https://doi.org/10.4161/psb.6.6.15242

• Kurauchi, Y., Devkota, H. P., Hori, K., Nishihara, Y., Hisatsune, A., Seki, T., & Katsuki, H. (2019). Anxiolytic activities of Matcha tea powder, extracts, and fractions in mice: Contribution of dopamine D1 receptor- and serotonin 5-HT1A receptor-mediated mechanisms. Journal of Functional Foods, 59, 301–308. https://doi.org/10.1016/j.jff.2019.05.046

• Fujihira, K., Takahashi, M., Wang, C., & Hayashi, N. (2023). Factors explaining seasonal variation in energy intake: a review. Frontiers in Nutrition (Lausanne), 10, 1192223. https://doi.org/10.3389/fnut.2023.1192223

• https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency

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  https://www.nm.org/healthbeat/healthy-tips/Surprising-Ways-Shorter-Days-Affect-Your-Brain-infographic