As the Clocks Go Back: How to Thrive Through Winter and Manage Your Energy Levels

As the clocks go back, the transition into winter can lead to lower energy levels. In this blog, I'll explore tips to support wellness through winter.

As the Clocks Go Back: How to Thrive Through Winter and Manage Your Energy Levels

This weekend, the clocks go back, and while an extra hour of sleep might sound like a gift, the transition into winter can lead to increased fatigue, lower energy levels, and even mood changes. The shift in daylight hours, shorter days, and colder weather can disrupt our internal rhythms, leaving us feeling more tired and sluggish.

But don’t worry! By understanding how the clocks going back affects your body and making small, strategic lifestyle adjustments, you can thrive during this seasonal change. Below, I’ll explore why this happens and offer practical tips on optimising your wellness through five pillars: eating well, moving your body, prioritising sleep, reducing stress, and managing your mindset.

The Science Behind Winter Fatigue

Our bodies operate on a 24-hour internal clock, or circadian rhythm, which regulates sleep, energy levels, and mood. Light exposure plays a crucial role in this rhythm. As the days shorten, reduced sunlight can disrupt your circadian rhythm, which affects the production of melatonin (the hormone that controls sleep-wake cycles) and serotonin (the "feel-good" hormone). This disruption explains why you might feel groggy or more tired in the morning and struggle with energy throughout the day.

Additionally, the clocks going back means we lose daylight in the evenings, which can lower physical activity levels, reduce exposure to vitamin D, and leave us spending more time indoors. For many people, this results in Seasonal Affective Disorder (SAD) or "winter blues," characterised by fatigue, low energy, and even depression.

While these changes are real, they don’t have to control your winter experience. By implementing the right strategies, you can support your body through the transition and maintain high energy levels throughout the winter.

Tips to Support the Transition When the Clocks Go Back

1. Gradually Adjust Your Sleep Schedule
Even though the clocks go back by just an hour, your body can feel the change. To ease into the transition, try adjusting your sleep routine a few days beforehand. Go to bed 15-20 minutes earlier each night to help your body align with the new time.

2. Maximise Exposure to Natural Light
Get outside as early as possible in the day. Morning exposure to natural light helps regulate your circadian rhythm. Aim for 5-20 minutes (longer if it’s cloudy). If getting outside is difficult, consider using a light therapy lamp, which mimics natural sunlight and helps balance melatonin and serotonin levels.

3. Maintain a Consistent Sleep Routine
Consistency is key. Keeping your wake-up and bedtime regular, even on weekends, strengthens your body’s internal clock, making it easier to wake up feeling refreshed and energized.

4. Embrace Evening Wind-Down Routines
With earlier evenings, it’s important to create an evening routine that helps you relax. Dim the lights, avoid screens for an hour before bed, and engage in calming activities like reading, journaling, or meditation to help signal to your body that it’s time for rest.

Boosting Your Energy Through Winter: The Five Pillars

Winter wellness requires a holistic approach. Focusing on nutrition, movement, sleep, stress, and mindset allows you to keep your energy levels high and feel your best, even during the colder months.

Here’s how each pillar can support your health this winter:

1. Eating Well: Fuel Your Body with Winter-Boosting Foods

Your diet plays a crucial role in energy levels and mood. In winter, it’s important to nourish your body with the right nutrients to combat fatigue.

Key Nutrients to Focus On:

Vitamin D: As sunlight decreases, so does your body’s ability to produce vitamin D, which is essential for immune function and mood regulation. Include foods like fatty fish (salmon, mackerel), eggs, and fortified products in your diet. You might also consider a vitamin D supplement.
Omega-3 Fatty Acids: Omega-3s help reduce inflammation, support brain health, and improve mood. You can find them in fish like salmon, walnuts, flaxseeds, and chia seeds.
Magnesium: This mineral is vital for energy production and muscle function. Include magnesium-rich foods like leafy greens, nuts, seeds, and whole grains to support your energy levels.
Complex Carbohydrates: Carbs are your body’s primary source of energy. Opt for complex carbohydrates like oats, sweet potatoes, quinoa, and brown rice to maintain stable blood sugar levels.

Tip: Warm, nourishing meals like soups, stews, and curries made with seasonal vegetables can help keep you energised and satisfied.

2. Movement: Stay Active to Boost Energy

When it’s cold and dark outside, it can be tempting to hibernate. However, regular movement is crucial for maintaining energy, boosting mood, and supporting overall health.

Winter Movement Tips:

Get Outside Daily: Even a short walk can do wonders for your mood and energy. Fresh air and natural light can help regulate your circadian rhythm.
Incorporate Indoor Workouts: On days when the weather doesn’t allow outdoor activities, try indoor workouts like yoga, strength training, or online fitness classes.
Stretch Often: Cold weather can make muscles feel stiff. Incorporating regular stretching can improve circulation and prevent winter aches.

3. Sleep: Prioritise Rest and Recovery

Sleep quality can decline in winter, especially with the change in daylight and the clocks going back. However, good sleep is essential for maintaining energy and well-being.

Winter Sleep Tips:

Create a Sleep-Friendly Environment: Make sure your bedroom is dark, quiet, and cool (but not too cold). This helps signal to your body that it’s time for sleep.
Limit Caffeine and Sugar: While it’s tempting to rely on caffeine for energy, it can interfere with sleep quality. Opt for herbal teas, like chamomile or lavender, in the afternoon and evening to help wind down.
Establish a Relaxing Bedtime Routine: Dedicate time to calming activities before bed, such as reading, journaling, or taking a warm bath. Avoid screens that emit blue light, which can disrupt melatonin production.

4. Stress: Manage Your Stress Levels

Winter can bring stress with holiday pressures and the busyness of the season. Managing stress is crucial for avoiding burnout and maintaining mental well-being.

Winter Stress Management Tips:

Practice Mindfulness: Incorporate mindfulness techniques like meditation or deep breathing into your daily routine to stay grounded and reduce stress.
Stay Connected: Regular social interaction, whether in person or virtual, boosts mood and reduces stress. Schedule catch-ups with loved ones throughout the season.
Set Boundaries: With the demands of the holiday season, it’s essential to know your limits and say no when needed to prevent overwhelm.

5. Mindset: Cultivate a Positive Winter Mindset

Your mindset can shape your winter experience. While the darker days can be challenging, cultivating a positive and proactive outlook will help you stay energized and motivated.

Tips to Shift Your Winter Mindset:

Embrace the Season: Instead of dreading the cold months, embrace the unique aspects of winter. Cosy up with warm drinks, enjoy seasonal activities, and make your home a sanctuary with blankets and candles.
Set Intentions: Winter is a great time for reflection and goal-setting. Use this season to focus on personal growth, whether it’s picking up a new hobby, reading more, or practising gratitude.
Reframe Negative Thoughts: If you find yourself feeling down about the shorter days, try reframing those thoughts. For example, instead of thinking “It’s so dark, I feel sluggish,” think “The early evenings give me more time to rest and recharge.”

While the clocks going back and the transition into winter can impact your energy levels and mood, taking proactive steps to support your body, such as eating well, moving your body, prioritising sleep, reducing stress, and managing your mindset, can help you not just survive but thrive during the colder months. By following these tips, you’ll be well-equipped to beat winter fatigue and enjoy a season full of health, energy, and wellness.

Categories: : energy, exhusation, immune system, living with fatigue