When the Light Shifts: How Seasonal Changes Impact Neurodivergent Nervous Systems (and What Helps)

Suzanne Comelo
3 days ago
5 min read

Raindrops on a window—reflecting the seasonal change our bodies notice first.

As autumn shortens the days and the sun slips away earlier, neurodivergent people often sense the change long before winter is official. Our bodies register the shift even when our minds are still catching up. Nervous systems shift. Moods shift. Executive functioning shifts.

For some of us, the earlier sunset isn’t just “annoying” or “inconvenient.” It’s biological. It’s neurological. And it’s often misunderstood.

In this blog, I'll explore why seasonal changes can hit neurodivergent nervous systems harder, the research behind it, and gentle, realistic strategies to support your system through the darker months.

Why Neurodivergent Nervous Systems React More Intensely to Seasonal Shifts

1. Increased Sensory Sensitivity & Circadian Rhythm Vulnerability

Many autistic and ADHD adults have more sensitive circadian systems—meaning the brain’s internal clock is easily disrupted. Reduced sunlight decreases serotonin and dysregulates melatonin production (Belle et al., 2015). For neurodivergent people who already experience sleep irregularity, this shift can feel like the rug being pulled out from under them.

Research consistently shows that autistic individuals have higher rates of circadian rhythm disorders and sleep disturbance (Baker et al., 2019; Veatch et al., 2015). ADHD populations show similar vulnerabilities with delayed sleep phase tendencies (Coogan & McGowan, 2017).

"When the sun disappears at 4 p.m., the nervous system may interpret it as a threat, not a cue to 'wind down.'"

2. Seasonal Affective Disorder (SAD) Is More Common in Neurospicy Populations

Studies suggest that autistic adults may experience increased seasonal fluctuations in mood and energy (Stein et al., 2022), and ADHD is associated with higher prevalence of SAD-like symptoms (Ozdemir et al., 2020). For someone with chronic overstimulation, burnout recovery needs, or emotional intensity, the change in light can add yet another layer the system must navigate.

3. Shifts in Temperature, Routine, and Sensory Environment

Colder temperatures bring:

scratchier fabrics
more layers
more noise from heaters
harsher indoor lighting
fewer outdoor regulation opportunities

Nature-based sensory regulation is one of the strongest nervous-system stabilizers for neurodivergent people (Kuo, 2015). When that access is limited by darkness or cold, emotional resilience can dip.

4. Executive Functioning Often Gets Harder

Reduced sunlight impacts dopamine and serotonin pathways, which are already differently regulated in ADHD and autism.

Less light → less dopamine activation → more:

task inertia
decision fatigue
emotional overwhelm
irritability
shutdowns

This isn’t moral failure. This is neurobiology.

Common Symptoms Neurodivergent People Notice in Fall/Winter

You may resonate with some of these:

Feeling “heavy,” foggy, or slower
Worsening executive functioning or paralysis
Increased sensory defensiveness
More shutdowns or emotional reactivity
Sleep pattern disruptions (too much or not enough)
Loss of motivation or creativity
Social withdrawal
Intensified burnout symptoms

Many people wrongly assume these changes mean they’re “falling apart again.”But often, they’re simply responding to the environment.

Gentle, Neurodivergent-Friendly Support Strategies for Darker Months

These strategies are not about “fixing” yourself—they’re about supporting your biology.

1. Increase Light Exposure Intentionally

Light is medicine for the circadian system. Try:

10–15 minutes of outdoor light within one (1) hour of waking (even on cloudy days)
Full-spectrum light therapy lamps (10,000 lux)—supported by strong evidence for SAD (Lam et al., 2016)
Opening blinds immediately upon waking
Using a sunrise alarm clock to mimic the light cue your brain relies on

2. Use Warm Sensory Inputs to Support the Body

Try building a winter sensory toolkit:

weighted blankets
heated throws
soft layers that don’t scratch
warm beverages for grounding
essential oils or soothing scents that evoke warmth
soft yellow/amber lighting indoors

This helps counteract the harshness of winter environments.

3. Support Dopamine and Serotonin Naturally

Gentle stimulation can help:

slow, rhythmic movement (walking, rocking, stretching)
music that lifts your internal rhythm
micro-joys and low-energy pleasures (LEGOs, crosswords, puzzles, baking)
creative play (watercolors, knitting, ukulele—yes, bring your ukulele into this)

Tiny hits of creative engagement can support the reward system more effectively than forcing productivity.

4. Adjust Expectations & Energy Rhythms

Winter requires a different energy budget.You’re not meant to operate the same in winter as in summer. Try:

shifting to shorter work blocks
using intentional “buffer time”
building more co-regulating routines
choosing fewer commitments, on purpose

This is seasonal self-compassion.

5. Use Social Connection Strategically

You don’t need more socializing—you need the right kind. Try:

low-demand body-doubling
gentle texting rather than calls
co-working sessions with cameras off
visiting people who feel like “home” rather than “performance”

Connection is regulation.

6. Plan for Nature Contact (Even in Cold Months)

Bundle up and spend 5 minutes outside.Sit on a porch.Open a window and face the cold air.Bring in houseplants or natural textures. Nature—even in micro-doses—reduces stress hormones and supports nervous-system regulation (Kuo, 2015).

7. Build a Seasonal Coping Plan

Ask yourself:

What helps me feel warm?
What helps my brain wake up?
What sensory supports will I need more of?
Which tasks can be simplified?
What routines help anchor me when the light disappears?

Your winter self needs gentler scaffolding than your summer self.

A Reminder for Neurodivergent Women (Especially in Midlife)

If winter hits harder now than it used to, that’s not your imagination. Many neurodivergent women experience worsened seasonal sensitivity during:

perimenopause
chronic illness flares
burnout recovery
masking fatigue
stress accumulation

Your nervous system has carried a lifetime of emotional labor, masking, caregiving, and survival.

Seasonal shifts hit harder when you’re already carrying too much.

This isn’t weakness—it’s information.

Go Gently Into the Darker Months

You are not failing.Your nervous system is asking for different care.You are allowed to respond to the season rather than forcing yourself through it.

Let winter be a time of:

softer expectations
slower mornings
intentional nourishment
warm rituals
creative sparks
connection that feels safe
tenderness toward your overstimulated body

Your nervous system is not wrong for feeling the light shift. It is wise.

Go gently.

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APA References

Baker, E., Richdale, A., Hazi, A., & Prendergast, L. (2019). Assessing sleep in adolescents with autism

spectrum disorder: A pilot study of school-based actigraphy. Journal of Autism and

Developmental Disorders, 49(2), 540–552.

Belle, M. D., Hughes, A. T., Bechtold, D. A., & Piggins, H. D. (2015). Circadian plasticity in the brain’s

circadian pacemaker. Neuroscience, 290, 80–102.

Coogan, A. N., & McGowan, N. M. (2017). A systematic review of circadian function, chronotype and

chronotherapy in attention deficit hyperactivity disorder. ADHD Attention Deficit and

Hyperactivity Disorders, 9(3), 129–147.

Kuo, F. E. (2015). How might contact with nature promote human health? Promising mechanisms and a

possible central pathway. Frontiers in Psychology, 6, 1093.

Lam, R. W., Levitt, A. J., Levitan, R. D., Enns, M. W., Morehouse, R., Michalak, E. E., & Tam, E. M.

(2016). Efficacy of bright light treatment, fluoxetine, and the combination in patients with

seasonal affective disorder. American Journal of Psychiatry, 173(7), 650–658.

Ozdemir, P. G., Boysan, M., Selvi, Y., Yildirim, A., Yilmaz, E., & Bilgili, M. (2020). Seasonal changes in

sleep and mood among students with various chronotypes. Chronobiology International, 37(8),

1182–1193.

Stein, M. B., Yang, R., & Neufeld, N. (2022). Seasonal variation in emotional and behavioral

symptoms among adults with autism spectrum disorder. Autism Research, 15(11), 2202–2212.

Veatch, O. J., Maxwell-Hebben, S., & Malow, B. A. (2015). Sleep in autism spectrum disorders. Current

Sleep Medicine Reports, 1(2), 131–140.