The trees have lost their leaves, the sun sets early, and the breeze outside is chilling. We are now in the heart of the winter season. While some love the colder months, others may find this time of year puts a damper on their mood. As the weather turns cold and dark, we tend to stay indoors and get less sunlight. This can disrupt our body’s internal clock, causing it to produce more melatonin, the sleep hormone, leaving us feeling tired and less energized. Fortunately, there are ways to help lift our mood and enjoy wintertime.
“Winter sports are a great way to embrace the colder months and stay active”.
Hannah Shifflette, ©2024, Clemson Extension
Get More Sunshine
Sunlight exposure can help increase serotonin, a hormone in the brain that boosts mood and promotes feelings of well-being. Try to get into the habit of taking a daily walk, even if it’s cloudy, to get some sunlight each day. Also, open blinds or window shades to let in more sunlight. These small changes can help improve mood and energy levels.
Eat Foods Rich in Vitamin D
Sunlight is a natural source of vitamin D, and with reduced sun exposure in the winter, it’s important to ensure we are getting enough of this vital nutrient through our diet. Fatty fish, egg yolk, and red meat are all sources of vitamin D. Many foods are also fortified with vitamin D, such as milk, juices, and cereal. While vitamin D is available in supplement form, it’s ideal to obtain nutrients through a well-balanced diet. Talk with a healthcare professional before making dietary changes or taking new supplements.
Prioritize Sleep
Too much sleep, or too little, can leave us feeling groggy, even more so during wintertime. Aim to get 6-9 hours of high-quality sleep each night. Also, try to stick to a consistent sleep schedule 7 days a week. Waking up and going to sleep at the same time every day can help reduce disruptions to the body’s internal clock, leading to better sleep.
Get Social
Family and friends are an important source of support. Being around those we love can help stimulate brain function and improve mood. Plan fun activities and be sure to follow through with commitments. Laughter can also have a powerful effect on mood by decreasing stress hormones.
Exercise
During the winter, we tend to be more sedentary, and being less active can take a toll on our mood. Exercise can help improve our mood by boosting dopamine in the brain, a chemical that helps us feel happy and excited. Get active outside when the weather permits, or take a group exercise class indoors when it doesn’t. Any type of movement can help improve mood and overall well-being.
Wintertime can be challenging for our mental and physical well-being, but by making small adjustments to our routine, we can still find ways to thrive during the colder months. Embracing sunlight, eating vitamin D-rich foods, prioritizing sleep, staying social, and exercising are all simple strategies to boost mood and energy. If these strategies don’t help and you continue to feel down during the winter, reach out to your doctor for extra support.
Sources:
- Cleveland Clinic. (n.d.). Seasonal depression. Cleveland Clinic.
- UC Davis Health. (2023, November). Seasonal affective disorder, winter blues, and self-care tips to get ahead of symptoms. UC Davis Health
- University of Nebraska-Lincoln. (n.d.). 10 tips to beat the winter blues, plus the difference between SAD and recurring low mood. University of Nebraska-Lincoln.
