Boosting Serotonin (aka happy hormones) in Winter

What to Do and Why It Works

Winter may bring cozy sweaters and cozy magic, but it also brings shorter days—and for many of us, a dip in mood and energy. Serotonin, one of the brain’s key “feel-good” neurotransmitters, naturally dips when sunlight does. The good news? You can nudge it back up with a few intentional habits rooted in solid science.

Move Your Body

Regular exercise—especially aerobic movement like walking, jogging, dancing, or cycling—boosts serotonin production and increases the availability of tryptophan, the amino acid your body uses to make serotonin.
How: Aim for at least 30 minutes a day. Don’t overthink it. A brisk walk, a dance class, or 30 minutes on the elliptical if that’s all the weather permits.

Get Natural Light

Sunlight signals the brain to produce serotonin while regulating your circadian rhythm, your body’s internal clock.

How: Spend 10–15 minutes outside daily, ideally in the morning. On dark or stormy weeks, consider a light-therapy lamp to mimic natural daylight. When I lived in Oregon, I had mine on at my desk for much of the day. 

Prioritize Sleep

Serotonin helps regulate sleep, and sleep regulates serotonin—it’s a two-way street. Poor sleep disrupts the neurotransmitter balance that keeps mood stable.

How: Protect your sleep window. Keep a wind-down routine. Dim lights an hour before bed and avoid late-evening screens when possible.

Manage Stress

Chronic stress depletes serotonin. Breathwork, mindfulness and intentional movement practices like yoga and qui gong calm the nervous system, opening the door for healthy neurotransmitter production.

How:

• Try breathwork  practice

• Take a walk with a friend
• Spend time in nature, where I live, the foliage is still blooming, but if you’re in a more wintry zone, the snowy weather can also be awe-inspiring. 
• Spend time on a hobby that makes you lose track of time
  Even 10 minutes makes a measurable difference.

Eat for Serotonin

Because serotonin is made from tryptophan, what you eat matters—especially during the winter months.

1. Eat tryptophan-rich foods:
Wild salmon, cage-free eggs (local if possible!) organic tofu, nuts, pumpkin seeds, and pineapple.
These foods provide the raw material your body needs.

2. Pair with complex carbohydrates:
Whole grains, fruits, vegetables, and legumes help tryptophan cross the blood-brain barrier, where your body can actually turn it into serotonin.

3. Support your gut microbiome:
Up to 90% of your serotonin is produced in the gut, so a healthy microbiome means a happier brain. Choose probiotic-rich foods: yogurt, kefir, kimchi, sauerkraut.

4. Don’t forget key nutrients:
B vitamins, vitamin C, magnesium, and selenium all play supporting roles in serotonin production.
A colorful, plant-forward diet naturally includes many of these.

It may take a little extra effort when the sun stays low to keep your spirits up, but the small shifts will make a big difference in your mood and energy. And ultimately, you’re worth it!