If you're currently dragging yourself through the day feeling sluggish and foggy, you aren't just "tired." Your internal circadian rhythm might essentially be having a midlife crisis thanks to the change that Daylight Saving Time brought. In 2026, the most effective way to snap your brain out of this tail-end winter funk isn't more caffeine; it's high-intensity light therapy. to help mitigate fatigue.
Adjusting to the time change can take a few days up to a week, and you may feel out of whack as we transition from our winter routines into spring. However, if you've been feeling low most days for multiple cold seasons, it might not just be the winter blues -- it could be seasonal affective disorder. The American Association of Family Physicians estimates that 4% to 6% of the population is affected by seasonal depression, with another 10 to 20% experiencing mild effects without seeking treatment.
Read more: Struggling to Adjust to the Time Change? Try Getting Morning Sunlight
What is seasonal affective disorder?
SAD is a disorder predominant during certain months (most commonly during fall and winter) and may ease with the change of seasons. In rare cases, people may experience SAD during the spring and summer and symptoms resolve during the fall and winter. Some people experience a combination of symptoms like lethargy, low mood, lack of interest in things they usually enjoy, weight gain and hypersomnia. Common SAD treatments include medication, psychotherapy and phototherapy (light therapy).
Seasonal affective disorder symptoms
Seasonal affective disorder will look different depending on your unique expression of it. The common symptoms mentioned in the Diagnostic and Statistical Manual of Mental Disorders, aka DSM-5 -- where it's referred to as a major depressive disorder with seasonal pattern -- include the following:
Feelings of sadness
Sleeping more than usual
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