At MotivatePT we know how important seasonal wellness is. Just like being considerate of your menstrual cycle when you plan your workouts, we believe it is equally important to adapt your self-care and health routine according to the season.
We’ve written about the importance of seasonal self-care as well hygge, healthy living at Christmas, spring morning routines, exercising outside in cold air, and immune system tips for winter, but one thing we haven’t yet written about is our winter wellbeing best practices. We are so excited to share these with you.
Prioritising sleep – our top winter wellbeing tip
With the shorter, darker days, your body is programmed – via your natural circadian rhythm – to feel more tired and want to sleep more. This is normal and natural. As much as possible, don’t resist. Focus on sleep hygiene, and if you’re lucky enough to be able t0 get more hours in, do. This might mean going to bed earlier, waking later, and even napping.
If you don’t already have blackout curtains, consider getting some, or a blackout sleeping mask such as this one.
A dark room is essential for sleep as it helps regulate the body’s natural circadian rhythm, often referred to as the internal biological clock. Darkness signals to the brain that it is time to rest by stimulating the production of melatonin, the hormone responsible for managing sleep-wake cycles. In contrast, exposure to light, particularly blue light from screens or artificial sources, can suppress melatonin production, making it more difficult to fall and remain asleep.
Humans are naturally attuned to sleep when it is dark, and light can disrupt this alignment, leading to lighter sleep stages and more frequent awakenings. A truly dark environment allows the brain to enter deeper stages of sleep more effectively, which are crucial for physical restoration, memory consolidation, and overall well-being.
Even small amounts of light, such as that from electronics or streetlights, can interrupt sleep by causing micro-awakenings, leaving you feeling less rested. Darkness not only promotes uninterrupted sleep but also helps to minimise external stimuli, ensuring a calm and restful environment for the eyes to fully relax.
Make sure your bedroom is as dark, cosy and comfortable as possible – supporting long, restful nights and winter wellbeing.
The importance of sunlight – and vitamin d for winter wellbeing
Shorter days and lack of sunlight can lead to seasonal affective disorder (SAD). Try to spend time outside during daylight hours, even if it’s cloudy. If it’s difficult to get enough natural light, consider investing in a light therapy box to help improve your mood and energy levels.
Sunlight and vitamin D are particularly important during the winter months in the northern hemisphere, as reduced exposure to natural light can have significant effects on physical and mental health. Sunlight is the primary source of vitamin D, which is synthesised in the skin through exposure to ultraviolet B (UVB) rays.
This vitamin is essential for calcium absorption, helping to maintain healthy bones and teeth. In winter, when sunlight is scarce, vitamin D levels can drop, increasing the risk of deficiencies. It also plays a critical role in immune function, supporting the body’s ability to fight infections. This is especially vital during the colder months, when illnesses like colds and flu are more prevalent.
Beyond its physical benefits, sunlight is crucial for mental health. Reduced exposure to sunlight in winter can lead to lower serotonin levels, a neurotransmitter that influences mood and well-being. This drop is often linked to seasonal affective disorder (SAD), a type of depression triggered by the shorter days.
Sunlight exposure helps regulate serotonin production, improving mood and reducing the risk of SAD. Vitamin D is also associated with better mental health, as deficiencies are linked to an increased risk of depression. Furthermore, natural light helps to regulate the body’s internal clock, or circadian rhythm, which controls sleep-wake cycles. During winter, when daylight is limited, this rhythm can become disrupted, causing fatigue or poor-quality sleep.
To counteract the lack of sunlight in winter, it is essential to maximise daylight exposure by spending time outdoors, especially around midday when the sun is strongest. Sitting near windows and opening curtains can also help bring natural light indoors. Incorporating vitamin D-rich foods and a vitamin D supplement may be necessary in regions with minimal sunlight. You can checkout the best vitamin D supplements for 2025 here.
Adapt your diet for winter wellbeing
Many people find themselves resisting an increased appetite in winter, often perceiving it as a problem rather than a natural response to colder temperatures and shorter days. This resistance can lead to cycles of restriction followed by overeating or indulging in junk food, which leaves the body feeling sluggish and unfulfilled.
Instead of fighting these cravings, it’s more beneficial to adapt your diet to the season by embracing wholesome, nutrient-dense foods that meet your body’s needs.
Eating seasonally means consuming foods that are naturally harvested during winter, such as root vegetables, squash, and leafy greens like kale and cabbage. These foods tend to be rich in vitamins, minerals, and antioxidants, which support the immune system during a time when colds and flu are more common. For example, seasonal produce like citrus fruits are high in vitamin C, which helps to ward off infections. Additionally, winter vegetables such as parsnips, carrots, and sweet potatoes provide a source of complex carbohydrates, offering sustained energy and a comforting warmth when cooked into soups or stews.
Adapting your diet in winter also aligns with the body’s changing requirements. Foods higher in healthy fats, like nuts, seeds, and oily fish, can help maintain energy levels and provide insulation during colder weather. Incorporating warming spices, such as cinnamon, ginger, and turmeric, can further support circulation and digestion while adding flavour to winter meals.
Hydration is an issue in winter too
Staying hydrated in winter is just as important as during the warmer months, despite the cold weather often making us feel less thirsty. The dry indoor air from heating systems can quickly lead to dehydration.
Proper hydration supports immune function, helps maintain skin health, and ensures that your body can efficiently carry out essential processes. Additionally, warm drinks like herbal teas or broths can be a comforting way to keep your fluids up while also providing extra nourishment during the colder months.
Socialise and stay connected
We know with the cold, dark days, it’s tempting to take a rain check on a lot of social events. While this is normal and healthy in winter to an extent, it is also important you don’t isolate yourself too much.
Winter can sometimes bring a sense of hibernation, and the drop in temperature, lack of daylight, and general feeling of sluggishness may make you want to stay home more often. However, prolonged isolation can lead to feelings of loneliness, disconnection, and even contribute to seasonal affective disorder (SAD).
Maintaining social connections, even in small ways, is vital for both mental and emotional well-being. Engaging in meaningful interactions can help combat the winter blues. Socialising can boost mood, reduce stress, and provide a sense of belonging, which is crucial when the weather outside feels uninviting.
If venturing out feels too much, consider inviting friends over for a cosy night in or taking part in low-key activities that don’t require leaving the comfort of your home. A winter walk, movie marathon, or a shared hobby can be enjoyable ways to stay connected while still staying warm. Remember, socialising doesn’t always have to be grand or involve big gatherings; smaller, more intimate connections can be just as beneficial for your well-being.
Adapt your skincare
Adapting your skincare routine for winter is essential because the colder, drier air can strip the skin of its natural moisture, leaving it feeling dry, tight, and more prone to irritation.
During winter, the combination of indoor heating and outdoor chill can cause the skin’s protective barrier to weaken, making it more susceptible to conditions such as eczema or chapped lips.
By adjusting your skincare routine to include more hydrating products, such as thicker moisturisers or oils, and using gentle cleansers, you help to protect and nourish the skin, ensuring it remains soft, smooth, and resilient against the harsh winter elements.
Winter wellbeing presents unique challenges for our health and well-being, but by adapting our routines and embracing seasonal practices, we can navigate the colder months feeling our best. Winter is a time to slow down, recharge, and focus on self-care, so embrace the season and take the opportunity to nurture yourself in ways that will leave you feeling balanced and invigorated for the months ahead.
