Short days, cold weather and limited opportunity for outdoor exercise can sap your energy. If you feel tired ““ and have checked with your doctor to rule out any underlying medical concerns ““ you can take action to energize yourself until spring.
Improve your diet
It’s easy to hibernate during the winter. While we’d all prefer to curl up on the couch with some chips, a glass of wine and Netflix, it’s important to maintain a healthy diet all year long.
All of the go-to healthy strategies are even more important in the winter:
- Avoid skipping meals, especially breakfast
- Eat three moderate meals a day with healthy snacking in between
- Drink water
- Limit your caffeine intake to avoid energy crashes
A commitment to eating well will give you the energy to get off the couch to spend time with friends and family, or even, exercise a little.
Decrease your stress level
Winter can be a stressful time ““ after the holidays, you might be left with big credit card bills, few fun events to look forward to and a nagging list of resolutions you’ve already tossed aside. Avoid becoming overwhelmed by taking concrete steps to manage your stress:
- Plan fun indoor activities for the entire family; maybe it’s time to revive board game night
- Try a new fitness class, go to the gym, or buy ““ and use ““ a Yoga or T’ai Chi DVD
- Change your light bulbs to full spectrum bulbs that mimic the positive effects of sunshine
- Eat foods to replenish the zinc, Vitamin B and Vitamin C that can be depleted by stress
Sleep consistently
The brain gets its cue to release melatonin ““ the chemical that helps you sleep ““ as the sun goes down. Shorter days leave us feeling sluggish because they change the way we produce melatonin. Don’t let the winter months upset your sleep cycle.
- Go to bed and wake at the same time each day, even the weekends, to train your body
- Establish a consistent bedtime routine
- Avoid stimulants, like caffeine, for five hours prior to bedtime
- Avoid alcohol in the late evening, as that glass of wine will wake you up in the middle of the night
Start your day right
You’ve put in the work to get a good night’s sleep, so start your day the right way.
- Get out of bed with enough time to avoid rushing through morning tasks
- Trade your morning coffee for a cup of warm water with lemon or lime
- Shower with warm water, but end with a burst of cold water for an extra boost
- Gently stretch every muscle and put all joints through a full range of motion
- Take five deep breaths in through the nose and exhale through the mouth
- Eat a healthy breakfast
Remember, structure and routine don’t have to be boring ““ they can actually help you feel better. Ensuring the body is functioning well during the short, dark winter days means for more energy to do the things we want to do.
