WHY WINTER FEELS HARDER – BECAUSE IT REALLY DOES.
By Keili Mistovich, MD, MPH Zest Pediatrics of Beachwood, Chief Medical Officer and Co-Founder Zest Pediatric Network
By February, when we are knee deep in snow, temperatures are below freezing, and it feels like we haven’t seen the sun in months, a lot of families begin to struggle and question what is happening to their children.
“My kid is more irritable.”
“She’s tired all the time.”
“He’s harder to motivate.”
“Everything feels like a bigger deal than it should.”
Sometimes it really is “just winter.” But “just winter” can be a big deal. Winter changes the inputs that help regulate a child’s brain and body—light exposure, movement, routine, sleep timing, social energy. As these environmental factors shift – mood and behavior can shift with them.
“Just winter” is an area where an integrative approach can be really helpful. It lets us zoom out. Not to diagnose everyone with something. Not to pathologize normal seasonal changes. But to understand what’s happening and give you a few helpful approaches that might bring a little brightness and warmth into these cold days.
What Winter Does to the Brain and Body
Light is a signal that helps set our internal clock—our circadian rhythm—which influences sleep timing, energy, appetite, and mood regulation. When daylight diminishes, especially in the morning, our bodies notice. Some people are more sensitive to these changes and for many kids, this lack of light shows up as fatigue, increased sleepiness, lower motivation, or a mood that feels flatter or more reactive than usual.
Some children experience a true seasonal pattern of depression (Seasonal Affective Disorder). Others experience a milder “winter blues” version that still affects family life, school performance, and emotional resilience. The American Academy of Pediatrics describes exactly this spectrum and emphasizes that increasing light exposure and maintaining healthy routines can really help—especially in milder cases.
How Winter Mood Changes Can Look in Kids
As many parents will appreciate, you often feel like you need to be a detective to understand your kids. Of course, kids don’t typically say, “I feel depressed.” Instead, they often show you – and do so in ways that might not be so obvious.
You might notice:
more irritability or emotional reactivity
increased fatigue or wanting to sleep more
less interest in activities they usually enjoy
more screen-seeking and less movement (which becomes a cycle)
more carb and sugar cravings or appetite shifts with more snacking
more conflict around mornings and bedtime
None of that automatically means a diagnosis. But it can be a sign that your child’s rhythm is off—and that they need more support from their environment.
The Most Helpful Starting Point: Light + Rhythm
Step 1: Get morning light! EVERYDAY!
Morning light exposure:
Getting outside earlier in the day (even on cloudy days) gives the brain a stronger signal that it’s daytime. Us pediatricians specifically recommend spending time outdoors daily and increasing light exposure as a practical strategy for winter blues and SAD.
A practical family version:
Think: 10 minutes outside in the morning while you’re already doing life.
Walk the dog.
Walk to the bus stop.
Step outside with your coffee while they eat breakfast.
One loop around the block before school.
Consistently is the key here. You don’t need to spend hours outside everyday (though amazing if you can!). But you do need to start off your day with a little bit of light and you need to prioritize it every day.
When a Light Box Might Makes Sense (and how to use it safely):
If your child’s winter symptoms are more significant, or if you can’t reliably get morning outdoor light, a light box can be a reasonable tool. For an otherwise healthy child (and specifically without a diagnosis of bipolar disorder) here are the general recommendations:
General clinical guidance for SAD light boxes tends to use 10,000 lux for a short morning session (often 20–30 minutes). Devices should also filter UV light.
Two important notes:
Timing matters. Morning use is typically recommended because the goal is to support circadian alignment.
This isn’t a “more is better” situation. If a child becomes more agitated, gets headaches, or sleep shifts later, that’s a sign the plan needs adjusting.
Movement Matters
Step 2: Get out and move!
Winter naturally decreases movement—more indoor time, fewer spontaneous walks, less playground time, shorter days. But movement is one of the most reliable, evidence-supported tools we have for mood regulation for kids of all ages – adults too!
The key is to stop thinking “workout” and start thinking “daily dose.”
ten minutes of walking after school
a short indoor dance break
a family loop around the block after dinner
a weekend morning “get outside no matter what” rule
This is less about fitness and more about physiology: movement supports sleep pressure, stress regulation, and emotional resilience. Simply put, kids NEED it. And when they don’t get it, you will notice.
Food Matters
Step 3: Focus on nutrition!
In winter, kids often drift toward more refined carbohydrates, more sugar, more snacking, and less variety. That affects energy and mood more than families realize.
A steady winter reset that’s actually doable:
Make protein the mainstay of breakfast
Include omega-3–rich foods when possible (salmon/lox, chia, flaxseed, walnuts
Keep blood sugar steadier by pairing carbs with protein/fat
Avoid simple sugars such a juice, soda, candy
While not a stand alone treatment or magical cure, supplementation with Vitamin D and Omega-3s can he helpful to promote brain health, stabilize mood and behavior, and decrease inflammation. Talk with your doctor about dosing and how to find a high quality supplement brand.
Sleep Matters
Step 4: Close those eyes on time!
In winter, sleep often drifts later—more evening screen time, less morning light, more fatigue that leads to napping, then trouble falling asleep. And the cycle continues. We also know, and this will come as no surprise to parents!, that sleep deprived children simply do not function as well. They are more reactive, less tolerant to change, and less cooperative.
Two practical things you should prioritize:
consistent wake time and bed time (even on weekends, within reason, and try for within an hour of their weekday wake up and bed times)
dim evenings (bright light at night can interfere with melatonin release)
This doesn’t require perfection. But it does require noticing when the household rhythm is sliding and taking steps to prioritize sleep schedules – for everyone!
When to Get More Support
Step 5: Ask for help when you need it.
If your child’s winter mood shift is:
lasting weeks and clearly interfering with school, relationships, or daily functioning
accompanied by persistent hopelessness, withdrawal, or significant changes in sleep/appetite
or includes any talk of self-harm
…that’s not something to “push through.” That’s a moment to bring in professional support and ensure that your child (or you!) is getting the appropriate treatment and care.
Give it a Try: Build One Consistent “Winter Anchor” into your Child’s Day
morning light (outdoor if possible), and
a small daily movement dose
Those two changes alone often improve sleep, energy, and emotional resilience more than families expect.
“Just winter” is real and the challenges around mood and behavior, while expected, can be managed with grace. Your child doesn’t need to “try harder” to feel better. They need the environment to support their system a little differently for a few months – we all do.
