Coping with ADHD on Shorter, Darker Days

Here in Connecticut, at a latitude that’s fairly far north of the equator, we lose about an hour of daylight between the first and last days of August. That trend accelerates through September, as cooler fall weather ushers in ever-later sunrises — and ever-earlier sunsets — all the way to the winter solstice in late December. 

Shorter, darker days can have a demotivating effect on anyone, but they can be particularly challenging for kids with attention-deficit hyperactivity disorder (ADHD). 

At The Center for Advanced Pediatrics, our team takes a multimodal approach to ADHD management that provides ongoing support for kids who struggle with behaviors that are inattentive, impulsive, hyperactive, or all the above — especially when external factors, like seasonal changes, amplify those challenges.   

ADHD and co-occurring challenges 

Children and adolescents with ADHD may struggle to stay focused, sit quietly, listen attentively, transition from one situation to another, follow instructions, and control their impulses. These challenges are often accompanied and exacerbated by co-occurring issues, such as:

• Anxiety disorders 
• Mood disorders 
• Learning disorders 

ADHD challenges can also worsen during shorter, darker days, often due to the interplay with seasonal affective disorder (SAD). This short-term — but usually seasonally recurrent — condition is characterized by low mood, fatigue, emotional dysregulation, sleep difficulties, and reduced motivation.

WhenSAD eaxacerbates ADHD 

Kids with ADHD are more likely than their peers to struggle with SAD; in fact, researchers are currently exploring a possible genetic connection between the two conditions. SAD can worsen ADHD symptoms through:   

Circadian rhythm disruption

Kids with ADHD are prone to sleep difficulties; shorter days and reduced sunlight exposure can further exacerbate the problem by disrupting their natural sleep-wake cycle.

Reduced serotonin and dopamine

Sunlight plays a critical role in the brain’s production of serotonin and dopamine, two key neurotransmitters involved in mood, motivation, and focus — all areas affected by ADHD. Shorter days can disrupt neurotransmitter balance and worsen ADHD symptoms.

Increased fatigue and inattention

Less daylight, coupled with potential sleep issues and lower neurotransmitter levels, can lead to increased inattention, difficulty concentrating, and overwhelming feelings of fatigue and sluggishness. 

Strategies to help your child cope 

Your child’s life doesn’t have to be ruled by the “winter blues” until spring — there are many strategies to help them cope with SAD and manage their ADHD symptoms more effectively. 

Maximize exposure to light

Fall and winter days may be shorter and darker, but you can still take steps to maximize your child’s exposure to natural, mood-boosting light. Open blinds and curtains to let in as much sunlight as you can, and spend time outdoors each day, even on cloudy days. Light exposure in the morning is especially helpful. 

Consider using a light therapy lamp for 20-30 minutes each morning to simulate natural light exposure and help reset your child’s circadian rhythm. However, consult your doctor first, especially if your child is on medication or has bipolar disorder.

Embrace structure and routine

Structure and consistency are crucial for managing ADHD, even more so in the face of extra challenges like SAD. Establish a daily schedule for your child that includes regular times for waking, sleeping, meals, school, homework, play, sports, and other activities.

Your morning and evening rituals — or specific routines for waking up and going to bed — can help regulate your child’s circadian rhythm through the darker months. A planner or scheduling app can help you (or your older child or teen) keep track of their routine, and a timer can help them stay on track and manage time effectively.

Support healthy sleep habits

In addition to helping your child maintain a consistent sleep schedule (even on weekends), take steps to improve sleep hygiene habits. Ensure their bedroom promotes deep, easy rest — an optimal sleep environment is dark, quiet, and cool. 

Incorporate calming activities into their bedtime routine, such as reading or bathing, and curtail sleep disruptors like screen time, heavy meals, and caffeine in the evening hours. 

Keep moving through the winter

Exercise is a powerful brain-and-body-centering activity; not only can it help your child manage ADHD symptoms like restlessness and inattention more effectively, it’s also a quick, natural way to boost their mood and alleviate the effects of SAD.  

Encourage your child to find activities they enjoy, whether it’s bike riding, sports play, running around at the park, or all of the above. Help them get at least 30-60 minutes of exercise a day, scheduled earlier in the day to prevent sleep disruption at night.

Prioritize wholesome eating 

Balanced eating supports improved energy, mood, and cognition. Include fruits, vegetables, whole grains, lean proteins, and healthy fats in your child’s diet. Limit processed foods, fatty fast foods, and sugary drinks, which can lead to mood dysregulation and energy fluctuations. 

Your partner in ADHD management

Does your child’s ADHD get harder to manage when daylight starts to disappear? The Center for Advanced Pediatrics can help. Schedule an appointment at your nearest office in Norwalk or Darien, Connecticut, today.