Winter can trigger a noticeable dip in mood for many of us – as the combination of shorter days, less sunlight, and colder weather knocks our motivation levels, sabotages our attempts to ride outdoors and can even lead to more severe mood changes for some.

In its more extreme manifestation, we can be affected by Seasonal Affective Disorder (SAD), a type of depression that’s linked to the seasonal change, which can be much more debilitating than just a case of winter blues.

Clinical treatments for SAD

Light therapy is one of the most common treatments; it involves sitting near a lightbox that emits 10,000 lux, simulating natural sunlight to help regulate mood-related hormones.

Studies show that 20–30 minutes of daily morning light therapy can significantly reduce SAD symptoms, with efficacy comparable to antidepressants in some cases. Cognitive Behavioural Therapy tailored for SAD, known as CBT-SAD, is another effective approach, focusing on changing negative thought patterns associated with the darker seasons and incorporating behavioural techniques to increase activity and enjoyment during winter months.

CBT has been shown to offer lasting effects, even beyond the treatment period, by building coping strategies that patients can use in future winters. Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), are sometimes prescribed in more severe cases. SSRIs work by increasing serotonin levels, which tend to drop in individuals affected by SAD. Studies show that combining antidepressants with light therapy or CBT can enhance results, providing a comprehensive approach to managing SAD.

Not a big ask for most cyclists but if you needed any additional reason to expose yourself to what daily sunshine there is, then the positive impact it can have on your mental health and wellbeing is it. “Spending more time outdoors during daylight hours can aid the body in adjusting to the seasonal shift, increases our body’s natural serotonin and regulate levels of melatonin that lead us to feel sleepy,” says Dr Molitor.

If you can’t get out for a ride, exercise sessions at home or in the gym will help combat the blues. “Staying active encourages the release of endorphins, which act as natural mood enhancers by increasing levels of serotonin and dopamine, neurotransmitters that regulate happiness and well-being,” says Dr Molitor. “Even exercising inside helps to provide the endorphins needed, improves sleep quality by regulate the body’s circadian rhythm, and reduces stress by lowering cortisol levels.”

Poor sleep quality or irregular sleep patterns can worsen SAD and general winter blues. People with insomnia, for example, may have a tenfold higher risk of developing depressive symptoms than people who get a good night’s kip. Practicing good sleep hygiene by going to bed and waking up at the same time each day, and using blackout curtains, can help regulate your circadian rhythm, which is often disrupted in the winter.

Lighten up

Research has demonstrated that using light boxes for about 20-30 minutes in the morning can be as effective as some antidepressants in relieving SAD symptoms. Look for lamps at least 10,000 lux (“Lux” is a measure of light intensity). A bright sunny day is 50,000 lux or more. There’s no need to look directly at the light, keeping the box in front of you or just off to the side and about a foot away is advised while you spend time reading or relaxing.

“Don’t focus too much on numbers or zones – sometimes it’s just about enjoying the ride,” insists Mill. “Winter is actually a great time for base training, where it’s more about all-day pace and having fun with friends. It reminds you why you got on the bike in the first place. If you’re feeling uninspired, change up your routine, try new routes, or join group rides. A change in scenery – even in the gloomy months – can do wonders for motivation.”

Deep lack of motivation

Saskia Dugon, 29, a cycling photographer from Brecon, Wales (UK) finds even indoor trainer sessions help her combat SAD.

“I’d say the SAD has always been there, but I didn’t understand it when I was younger. As I’ve gotten older, I’ve realized it’s a real thing. Some people handle it well; I’m just not one of them. Winter can be tough, it feels like the dark robs me of freedom. That’s the real trigger for me. It manifests itself mostly as a deep lack of motivation and interest. It’s like I forget how much I actually enjoy getting out and doing things. The days feel shorter, and I stress about using the available daylight I have effectively.

“I have just returned from a trip to Spain, which was great – but when I came back the UK had switched to daylight saving, which was tough. It reminded me of how restrictive the darkness is. Workwise, as a cycling photographer, winter is my off-season. Returning home, decompressing from a busy year, and dealing with the lack of freedom can be overwhelming. One way I cope in winter is by planning adventures for the next year. Imagining trips and staying engaged in that way helps, though sometimes waiting for Spring feels painfully long. Along with getting out on the bike when I can, I’ve also taken up indoor cycling, which I didn’t think I’d enjoy, but I do. I’ve spent so much time on my bike this year that it feels like a happy place. Cycling puts me in a meditative, almost trance-like state. Even indoors, the familiar motion takes me there. My body seems to know this is a space where I feel good. That association has been a real lifesaver.”

A study conducted by the Research Institute for Sport and Exercise Sciences (RISES) at Liverpool John Moores University – and sponsored by Lumie – found that evening bright light exposure can enhance morning cycling performance. Eight cyclists completed two sessions a week apart: one with low evening light and one with 30 minutes of bright Lumie light before bed. Each morning, they performed a cycling protocol and a 10km time trial in hot, humid conditions.

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Symptoms of Seasonal Affective Disorder are more common than you think – here’s how to battle the blues

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