By Anita Williams
When it starts getting dark before you have finished work, the evening can feel over before it has begun. With MS, that can be even harder to deal with. Fatigue often sets in by late afternoon, and the cold can make your muscles stiffer and slower to get going. The walk you would usually take gets postponed. Going out seems like more effort. You spend more time indoors than you meant to.
The darker months can bring changes in mood, sleep, and energy, and MS can make each of those harder to manage. If you have noticed a shift, think about what has become harder and what might help.
Catch some daylight
Try to get outside while it is light. Your energy is often better earlier in the day, so a short walk or roll in the morning, or a few minutes outdoors at lunchtime, may be more manageable than going out later. If your usual outing now happens after dark, see whether you can move it earlier. Darker evenings can also make uneven or icy sidewalks harder to spot.
When you are indoors, open the curtains and make use of the daylight you have. Daylight helps your body keep track of when to be awake and when to sleep.
Less winter sunshine also means your body makes less vitamin D. Low vitamin D has been linked to MS, so it is worth asking your neurologist whether your levels should be checked and whether a supplement makes sense for you.
Keep a little structure
Getting up at roughly the same time, moving during the day, and leaving some time to wind down before bed can give your days a bit of shape.
Build your day around your energy rather than against it. Plan the tasks that matter most for when you usually feel strongest, and schedule rest before you hit a wall rather than after. Gentle movement, like stretching or seated exercise, can help with cold-weather stiffness and may help with fatigue too.
If you tend to spend the last hour of the evening scrolling, try putting your phone aside earlier. Poor sleep can make MS fatigue worse, so small improvements can make a noticeable difference. Keep any changes realistic. A routine that takes too much effort probably will not last through a busy week, or through a week when your symptoms flare.
Stay in touch
An evening at home can be exactly what you need, especially when fatigue is high. But if you realize you have not really talked to anyone in days, reach out to someone.
Send a text, grab a coffee, or call a friend while you make dinner. If you would like some company without spending energy on a big night out, invite someone over or suggest a short walk. Online MS communities and local support groups can also help, because the people there already understand what a “bad MS day” means.
Having a plan on the calendar can make it easier to get out when you are tempted to cancel. It is also fine to make plans you can scale back if your energy runs low.
Notice when you need support
Depression is common in people with MS. It can come from the challenges of living with the condition, and sometimes from the disease process itself. So pay attention if you have been feeling low for weeks, losing interest in things you usually enjoy, or finding everyday tasks harder.
Changes in sleep, appetite, or concentration are also worth noticing. These can overlap with MS symptoms like fatigue or cognitive changes, which can make it hard to tell what is going on. That is one more reason to talk it through with your neurologist, MS care team, or another healthcare provider. You do not have to wait until you are overwhelmed to ask for help.
Think about which part of the day has been hardest lately. Perhaps you are missing daylight, spending too many evenings alone, or struggling to sleep. Choose one change that addresses that and give yourself time to see whether it helps.
About Anita Williams:
I am a nationally engaged multiple sclerosis patient advocate working to make research more inclusive and connected to the everyday lives of people with MS. Since my diagnosis in 2015, I have focused on bringing lived experience and the patient perspective into research, helping ensure that the voices of people with MS are heard and valued.
I am a co-founder of the MS Minority Research Engagement Partnership Network (MS MREPN), serve on the Steering and Operating Committee (SOC) of the Multiple Sclerosis Implementation Network (MSIN), and am a member of The RIDE Council. I am also a contributor to the Transform MS SAW Index Study and a co-developer of the MSAA My MS Workbook, a shared decision-making tool.