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Winter can be hard for a few reasons, but the most straightforward is the simple lack of sunlight. Here’s why that’s a problem, and how to deal with it.
First there’s lack of vitamin D. You’re getting far less sun, and if you live more than 35 degrees from the equator, i.e. Boston, Chicago, Portland, sunlight may be too weak to stimulate vitamin D production: https://pubmed.ncbi.nlm.nih.gov/2839537/
You can make up for this by supplementing 5000 i.u. of vitamin D3 a day. In fact, this is worth doing year-round. https://pubmed.ncbi.nlm.nih.gov/22461123/
Next there’s tiredness– the darkness throws off your biological clock and causes you to produce melatonin during the day.
You can use blue light devices to simulate sunlight in the morning, late afternoon and early evening to compensate. This suppresses melatonin production. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2774221/
Finally there’s the psychological impact of darkness. Light– both blue and normal– as well as vitamin D help with this. But also, get some exercise, however you can.
People also tend to eat poorly during the winter, out of boredom, laziness, or having the holidays as an excuse. You’ll feel a lot better if you keep eating protein, fruits and vegetables as normal.
Seasonal affective disorder itself as induces binge eating, so foxing sleep and vitamin D levels, and getting exercise, will in themselves help with diet adherence. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4019042/
Finally, remember to socialize. Right now that may mean calling friends or playing online games with them– get human interaction however you can.
