Finding Simchah and Light When the Days Grow Short

How to Survive the Shorter Days of Winter

Ever notice how the world seems to dim a little when the clocks turn back? The mornings feel darker, the afternoons end too soon, and suddenly it’s pitch black before supper. For some people, that subtle shift in light is more than just an inconvenience  it’s a real mood-changer.

If you’ve been feeling tired, unmotivated, or just off lately, you’re not alone. You might be feeling the effects of Seasonal Affective Disorder (SAD)  the “winter blues” that come when the sunlight disappears and your body’s natural rhythm struggles to keep up.

You’re Not Alone

As the seasons shift, the amount of sunlight we get changes too. That sunlight helps regulate your circadian rhythm, your body’s internal clock that influences sleep, hormones, energy, and mood. When daylight fades earlier, it can throw that rhythm off balance, and for some people, that shift triggers depression-like symptoms.

If you’re someone who’s highly sensitive  emotionally or physically  losing an hour of daylight can feel like a shock to your system. It’s almost like jet lag without the travel. Your body’s central nervous system reacts with stress, fatigue, or irritability.

But here’s the good news: there are ways to help your body and mind adjust and even thrive  through the darker months.

1. Find Connection

When the days feel long and lonely, connection is one of the best mood-boosters. Get a chavrusah  or do homework with your kids. Talk, laugh, or even just share quiet time together. The human brain is wired for connection, and even small moments of closeness can lift your spirits.

2. Try a Sun Lamp

Light therapy is one of the most effective treatments for SAD  it helps your body think it’s getting morning sunlight.

Look for a light box that produces full-spectrum light at around 10,000 lux.

Use it for 30–60 minutes each morning before 10 a.m.

Follow the manufacturer’s directions carefully for distance and angle.

Some gyms and community centers even have light-box rooms, which are great if you want to try it before buying one for home use.

3. Chase the Sun

Whenever possible, rearrange your schedule to soak up real sunlight. Between November and March, aim for even 10–15 minutes outside during lunch. Take a walk, grab a coffee, or just stand in the light and breathe. Those rays make a difference not just for your body, but for your mind, too.

The Bottom Line

Winter doesn’t have to steal your spark. With a little light, a little connection, and a little self-compassion, you can stay grounded and even find beauty in the darker days.

Remember you’re not broken. You’re simply responding to the rhythm of the seasons. Give yourself grace, seek out light where you can, and know that brighter days are coming.

Chazal tell us in the Gemara (Avodah Zarah 8a) that when Adam HaRishon saw the days getting shorter, he became afraid. He said, “Oy li! Maybe because I’ve sinned, the world is returning to the darkness and confusion that existed before the brias Haolam and this is the death I’ve been decreed!” Out of that fear, he took upon himself to fast for eight days. When he later saw the days begin to lengthen again after the winter equinox, he realized that this was simply the natural cycle of the world minhago shel olam. In gratitude, he made eight days of celebration, and the following year he established them as yemei mishteh v’simchah. even during darkness there's simcha.