Do you find it hard to stay motivated during winter? Do you find yourself craving more downtime, more sleep?
You are not alone.
Winter calls for us to slowdown, to rest, to hibernate and store our energy ready to flourish when spring comes, but unfortunately with everyday life, hibernation isn't always an option. Read on to learn natural, easy to implement ways to improve your energy throughout winter.
Winter can be a challenging time to maintain high energy levels, especially when you're busy juggling work, family, and life. The shorter days, colder weather, and increased demands on your time can leave you feeling drained. However, with a few simple, natural changes, you can support your body, keep your energy levels high and enjoy the season to its fullest. Here’s how:
1. Prioritize Quality Sleep
Good sleep is the foundation of sustained energy. During winter, our bodies naturally crave more rest as the days grow shorter. Listen to your body and aim for 7-9 hours of sleep per night. To improve sleep quality:
Create a bedtime routine- Wind down with relaxing activities like reading, gentle stretching, drinking herbal sleep tea, or having a warm, magnesium bath.
Limit screen time- Blue light from phones and computers can interfere with your body's production of melatonin, the hormone that regulates sleep. Try to switch off devices at least an hour before bed.
Try to maintain a consistent schedule- Going to bed and waking up at the same time every day helps regulate your internal clock, making it easier to fall asleep and wake up refreshed.
2. Get Daily Sunlight Exposure
Natural light plays a crucial role in regulating your circadian rhythm (your sleep wake cycles) and boosting mood. In winter, when the sunlight hours are reduced, it’s even more important to seek it out. Here some ideas on how you can get more sun in your life:
Morning walks- Take a short walk in the morning to soak up the sunlight and jumpstart your day.
Work near a window- If possible, set up your workspace near a window to get as much natural light as possible during the day.
Spend some of your lunch time outside- whether that's eating outside, going for a short walk after eating or even just laying in the sun for five minutes.
3. Nourish Your Body with Energy-Boosting Foods
What you eat has a significant impact on your energy levels. Focus on whole, nutrient-dense foods that provide sustained energy throughout the day.
Add protein to every meal (especially breakfast)- Protein helps stabilise blood sugar levels, keeping your energy steady and moods regulated. Include eggs, lean meats, beans, nuts, and seeds in your diet.
Incorporate complex carbs-Foods like oats, quinoa, and sweet potatoes provide a steady release of energy, preventing the mid-afternoon slump.
Don’t forget healthy fats- Avocados, nuts, and olive oil are excellent sources of healthy fats that support brain health and energy.
Stay hydrated- Even mild dehydration can cause fatigue. Aim to drink plenty of water throughout the day, and include herbal teas like ginger or peppermint, which can also boost your energy and keep you warm.
4. Stay Active with Gentle Exercise
Exercise might be the last thing on your mind when it’s cold outside, but staying active is key to maintaining energy levels and supporting your mental and emotional health.
Train on your own schedule- If training in the early hours of a cold winter morning is the last thing you want to do, switch it up and train in the afternoon or evenings, you've got to do what works for you.
Try indoor workouts- Yoga, Pilates, or home workout videos are great ways to stay active without having to leave the house.
Incorporate movement into your day routine- Take the stairs when possible, park further away from your destination, or do some light stretching during breaks.
5. Support Your Mood with Adaptogens and Herbal Remedies
Winter can sometimes bring about seasonal mood dips, which can sap your energy. Certain herbs and adaptogens can support your mood and help you feel more energised.
Rhodiola- Known for its ability to reduce fatigue and stress and improve mental clarity.
Ashwagandha- This adaptogen helps your body manage stress, which can improve energy and stamina.
Ginseng- A traditional remedy for boosting energy and reducing stress.
Chamomile or lavender- If stress or anxiety is affecting your sleep, a calming herbal tea can help you unwind.
6. Get connect with Nature
Even in winter, spending time outdoors can refresh your mind and body. The fresh air, the sounds of nature, and the act of moving your body all contribute to increased energy.
Bundle up and get outside- Whether it’s a walk in the park, a hike in the hinterland, or even just a few minutes in your garden, connecting with nature can have a powerful impact on your energy and well-being.
Practice mindfulness- While you’re outside, take a few moments to practice mindfulness. Focus on your breath, the sounds around you, or the sensation of the cold air. This can help you feel more grounded and energised.
Now I don't expect you to jump in and start doing all of the above. We always want to aim for small sustainable changes that fit in with your life and your routines. So, pick one or two to start, the ones that you resonate with the most and start there.
Winter doesn’t have to be a time of low energy and sluggishness. By making a few simple adjustments to your daily routine, you can support your energy levels and find joy in winter. Remember, small, consistent changes can make a big difference. Take care of yourself, listen to your body, and embrace the natural rhythms of the season.
Thanks for reading beautiful human! Samii BHSc- Naturopathy Sacred Natural Health Founder.
Disclaimer: The information provided in this blog post is for educational purposes only and should not replace professional medical advice. Always consult with your health practitioner before making any changes to your treatment.
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