Wellness Tips for Winter Blues

Shape Shifting Seasons

We’ve all heard the term “winter blues” and most of us can relate. As the seasons change from autumn to winter many of us can feel the effects of this on our mood. From lacking energy and feeling tired to feeling unsettled and lacking motivation.

The shift from Autumn to Winter can leave us feeling a little tossed in the air, ungrounded and unsettled.

We sense the shift in nature, and it impacts our energy. Nature can be a beautiful guide when we feel lost in the transition. Observing how nature slows down and let’s go in winter allows us the opportunity to synchronise with her.

The short days and longs nights give us feelings of cosiness, but winter can also feel heavy and enduring.

Why do the short days and darkness effect our mood?
How do we honour the process of slowing down whilst keeping our inner light bright?
How can we support ourselves to navigate the transition of the seasons?

Your Body Clock

A circadian rhythm, or “body clock”, is a bodily rhythm that repeats approximately every 24 hours 11 minutes. All plants and animals have these rhythms built in to signal changes in behaviours and to prepare for precise and regular environmental changes.

For us humans, the purpose of our circadian rhythm is to tell our body’s when to go to sleep, when to wake up, when to eat, when to control our body temperature and when to produce certain hormones. Studies have shown that daylight can have a direct effect on our health because of the way it influences circadian rhythms.

Why is this important to know? As daylight has an impact on our body clock the shorter days over winter can also impact our sense of tiredness as we are exposed to less daylight.

It may be wise to slow down over winter but according to Dr Emerson M Wickwire from the Sleep Medicine Program Director in Columbia we do not need to “hibernate”. In fact, it is beneficial to try to maintain your normal rhythm, by doing this we can keep our inner light shining bright.

I recommend honouring what you feel, within reason. It’s important to keep your inner light shining over winter, but it is also ok to adapt your routine.

I have two routines each year. A spring/summer routine and an autumn/winter routine. This allows me to honour the softness I need over winter whilst keeping the fire burning at the same time.

Why do we feel significantly more tired during winter?

From tiredness to low mood, the winter blues can throw up all sorts of sluggishness that we may not necessarily be used to if we thrive during the spring and summer months.

So let’s talk about the hormone melatonin. Melatonin production is linked to our exposure to light and is responsible for regulating our sleep. Just after dark, the body produces melatonin signalling the body to prepare for sleep, the production peaks in the early hours of the morning and reduces during daylight hours.

Since the nights are longer over winter, our bodies produce the hormone melatonin over a longer period which can leave us feeling tired when we wake even if we are well rested.

Having an awareness of this knowledge can help us to navigate and connect to our bodies a little better, recognising when its optimal to rest or choosing when its more beneficial to rise and adapt.

My Top Tips for a Tippy-Top Winter

Increase your exposure to light during the day – take a walk on your lunch break. Being in daylight helps to regulate melatonin production.
Increase or maintain your physical activity – our metabolism can slow down and become sluggish over winter, yoga is a great way to gently exercise and keep your metabolism active.
Use essential oils that are grounding, warming and uplifting. My favourites are doTERRA Balance to ground me, Green Mandarin to help my motivation and Vetiver to help me sleep soundly and rise refreshed.
Think about refreshing your routine. This is a useful time to evaluate your morning routine and start to implement a bedtime routine too.
Ask yourself, “what does my mind and body need this season?”.
Take time to work out what isn’t working for you this season. Are you trying to force something? How can you maintain your routine with some little tweaks.
Light a candle first thing in the morning for your meditation and yoga practice – keep the light shining in any way you can.
Make sure your bedroom is an ambient temperature. Not too warm or too cold. Get those pretty quilts and blankets out instead of cranking up your central heating.
Consider taking vitamin D during winter months to support your mood and immune system. Always seek medical advice.

The Light and the Short of It

Whilst for many of us winter can present challenges to our well-being it is also a beautiful time to find joy in the stillness. Winter is not a time for putting plans in to action, but it is the perfect time to daydream, to read books and allow ideas and dreams to percolate.

Winter offers rest, regeneration, and renewal. What sources of regeneration and renewal can you bring in to your life this winter?

What daily practices support your inner light? How will you keep your inner light shining this winter?

I’d love to hear from you if you enjoyed this blog or if you want to build a restful practice to support your wellness this winter.

Head to the “book a call” button for a casual chat to find out how I can support you or drop me an email.

“Keep your light shining bright.”

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Disclaimer: Always consult your own GP if you’re in any way concerned about your health. You should always promptly consult a doctor all matters relating to physical or mental health, particularly concerning any symptoms that may require diagnosis or medical attention.

Winter Wellness Navigating the Winter Blues