As flu makes the rounds this season, it's a reminder that winter can challenge our health and wellness. Shorter days, less daylight, central heating, and festive indulgences—like rich foods, alcohol, sugar, and late nights—can leave us more vulnerable to fatigue and illness. But winter doesn’t have to feel like a struggle.
Many find joy in making the most of the colder months. The Danish concept of hygge teaches us to appreciate the season by creating a cosy, warm environment, spending time with loved ones, and enjoying simple pleasures like reading by the fire. If winter isn’t your favourite, small adjustments to your lifestyle can make a big difference.
Prioritising Sleep for Winter Wellness
Quality sleep is essential for winter wellness, impacting immunity, mood, and long-term health. Here are some tips to help you sleep better during winter:
Maximise natural light: Exposure to daylight, especially in the morning, supports your body’s natural rhythms. If this isn’t feasible, a light box or a brisk afternoon walk can help.
Minimise blue light: Phones, tablets, and TVs emit blue light, which suppresses melatonin (the sleep hormone). Switch to orange light on devices after sunset, and avoid screens at least an hour before bed.
Create a sleep-friendly environment: Keep your room dark, relax with a warm bath, and finish eating 2-3 hours before bed.
Support sleep with nutrition: Foods rich in tryptophan (beef, dairy, fish, legumes, oats, nuts, and seeds) help produce serotonin and melatonin. Magnesium, found in leafy greens and Epsom salt baths, promotes relaxation.
For those working night shifts, adapting these tips—like using a light box during shifts and blue-light blocking or sunglasses—may help reset your sleep-wake cycle.
If you’re struggling with a racing mind at bedtime, write down your tasks to clear your thoughts. Keeping a food and activity diary can also reveal patterns affecting your sleep.
By making small, intentional changes, you can enjoy winter’s unique beauty while staying healthy and rested.
Do you enjoy winter?
Yes
No
Sometimes
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