Now that daylight savings time and early fall are officially over, it is time for us to enjoy the crisp, cool air and settle in, build a fire, and relax, right?

While some of us relish this time of year with the excitement of the holidays, lights and merrymaking, others are out of sorts. When the sun goes down at 4:30p.m. and you are only getting 9 hours of daylight, versus 15 hours in June, the effect can be traumatic on your overall well-being.

Reduced sunlight can wreak havoc with your circadian rhythm and cause drops in your body’s production of serotonin, a brain chemical that helps to determine mood. It also causes symptoms such as feeling listless or sad, losing interest in activities you once enjoyed, and wanting to sleep too much. If this sounds like you, make sure to check in with your primary or sleep medicine doctor. Many physicians prescribe light treatment therapy or other effective steps to boost your mood and increase energy when daylight exposure decreases.

However, there are other ways to keep yourself feeling energetic and engaged.

Psychologically, darkness tends to translate to “end of day.”  You are on your way home from work at 5pm and think to yourself, “It’s dark and cold. I better get home.”  In the winter, the sun only shines for 4-5 hours a day in Iceland. Does that mean northern dwellers are unproductive the rest of the time? Obviously not. They continue with their daily activities and remain productive once the sun goes down. It is a good lesson.

In the spring, we tend to go for evening walks, check out the Little League game or work in the garden after dinner. Try to continue scheduling evening activities during the cold months as well. Keep that gym membership going, attend personal growth activities and social events or continue with indoor hobbies after dark. Yes, of course, it is easier to come home, have dinner and settle in on the couch with a big bowl of popcorn but your mind and body will be much happier if you stay engaged and active.

Not sure about personal growth activities? Here are some suggestions.

Have you always wanted to learn a new language, skill, trade, or hobby? How about improving your public speaking skills, learning how to play an instrument, or simply joining a book club? Zoom is a game changer as you can attend these classes virtually (slippers on, warm drink in hand) from the comfort of the next room. Consider checking your favorite university’s website for continuing and professional studies, whether it is nearby or across the country. Access to the best school’s adult education used to be impossible due to geography. No more. Turn on your computer, check top schools for your interest and register. Meet new people, expand your horizons, and settle in for an enriching experience that will keep your brain stimulated. Of course, in-person events work well too. Check out the local libraries and ask your contacts for interesting classes and workshops.

Also remember to stick to a regular exercise routine, get plenty of sleep and eat a healthy diet. Also, Stay social! Community is one of the greatest factors in health, happiness and overall wellbeing so make sure to connect with and enjoy your friends and relatives on a regular basis. It may be a little harder to accomplish this in winter than during the easy, breezy spring and summer months. But with a little effort and a plan, you can ensure that your body, mind, and mood are getting what they need to stay healthy and happy. Before you know it, you will be singing “Here Comes the Sun” as we cycle back to longer, sunnier, and warmer days!