Surviving the Dark Days of Winter with Self-Care
As we ease from fall into winter, we’re faced with the “dark” reality of shorter days. This reduced exposure to sunlight — coupled with the colder temperatures and wintery weather that keeps us inside — can influence our mood, energy level and overall well-being. Throw in seasonal illnesses and it’s no wonder that people get the winter blues.
That’s why self-care becomes especially important during the long winter months. But, before we dive into self-care strategies, let’s talk about the physiological changes that can impact how we feel during winter.
Disrupting Our Internal Clock
These changes are set in motion when daylight savings time ends in the fall. And though it’s just a difference of one hour on our external clocks, our internal clock, or circadian rhythm, is disrupted, and our bodies may need days or weeks to adjust to the new patterns of daylight and darkness.
Our circadian rhythm is our body’s natural 24-hour clock which keeps our body working on a healthy wake-sleep cycle. This rhythm, which is guided by our brain, also affects other body processes like digestion, hormones and body temperature. Or, as the Cleveland Clinic suggests, our circadian rhythm is like a “tiny conductor inside your body, orchestrating a 24-hour symphony of biological processes.”
Outside factors such as travel, work shifts, medications or stress can affect our circadian rhythm. But the biggest factor that influences our circadian rhythm is the amount of light our body is exposed to during the day.
Less Sunlight Triggers Hormone Response
When daylight savings time ends and we “fall back” to standard time with its shorter days and longer nights, several things happen. Our bodies respond by producing more melatonin, a hormone that helps regulate our circadian rhythm and signals when it’s time to sleep. Cortisol, often referred to as the “stress hormone,” also fluctuates with seasonal changes and levels tend to be higher during the winter months.
At the same time, our bodies produce less serotonin, a neurotransmitter that is produced in the brain and gut. Also known as the “feel good hormone,” serotonin plays a role regulating mood, energy and overall well-being.
How it Affects Us
With the disruption of our circadian rhythm and the work our brain is doing to reset, it’s no wonder we may feel “off” or struggle physically and mentally during the winter months. It can affect each of us in different ways. For some of us, sleep can be a problem. While others may notice a change in mood or have less energy. Brain fog or difficulty concentrating might be an issue for others. And of course, we can’t forget those cravings for high carb foods.
The lack of sunlight can also trigger something more serious called seasonal affective disorder. Also known as SAD, seasonal affective disorder is a type of depression with symptoms that start in the fall and continue through the winter months.
According to the National Institute of Mental Health (NIMH), SAD symptoms are more severe than the “winter blues” and can significantly affect how you feel, think and handle daily activities. To learn more about SAD, click here.
Brighten the Months Ahead with Self Care
One of the best ways to keep your spirits up during the winter months is to focus on self-care and be proactive about keeping yourself physically and mentally well. Here are some ideas to get you started:
- Get exercise: hop on your NuStep to get a great cardio workout and trigger the release of mood boosting endorphins.
- Head outside: bundle up and go outside early in the day and take in some natural light and fresh air to lift your spirits.
- Eat healthy: choose fruits, vegetables, lean proteins and complex carbohydrates that work to support a good mood.
- Prioritize sleep: practice good sleep hygiene and maintain a consistent sleep schedule to help you wake up feeling refreshed and energized.
- Stay connected: make plans to meet with friends and family or volunteer your time to stay social and engaged.
As you focus on self-care this winter, let exercise be a part of your plan. Regular NuStep workouts can help improve energy, boost mood and more. To learn about NuStep products, reach out today.
