We have just passed the Winter solstice and with it the longest night of the year. But we aren’t quite out of the Wintery Woods just yet. With still half of the season to go, we are still deep in the season of rest and rejuvenation. So, retreat from outward social butterfly inclinations and instead curl up into self-care and sleep ins.
Rather than wishing away the cold winter days, consider this time an important part of a yearly cycle. Winter is the season of rebuilding with increased needs for high quality down time, nourishment and nervous system recalibration. When we take our cues from nature’s rhythms (the very same rhythms humans evolved alongside) we are less likely to get out of balance and can stay on top of our wellbeing.
Here are some tips to stay well this winter
The season for slow
There is a reason we are more tired over winter. We have less sunlight exposure, and the weather is colder, so our bodies slow down to preserve energy. We literally need more sleep. Rather than push yourself to do more, sync with the season and slow down. Changing our routines and rhythm to be in synergy with the seasons is one way to come back to nature and support our own systems.
Soak up the sun
Make the effort to spend time in the winter sun when it does shine, exposing bare skin to the sun's rays for maximum benefit. Not only will this help to support hormonal health and energy regulation, but it will also help to synthesise vitamin D production too, essential for immune health.
Ban blue light at bedtime
Shorter days usually mean more time inside, and let’s be honest, that often means more screen time too. But research now shows that exposure to blue light (even TVs but especially devices such as laptops and handheld devices) reduces melatonin production. Melatonin is a hormone that not only helps us to get to sleep and stay asleep, but it also helps to activate the body’s repair and healing processes (which occurs when we sleep). Healthy melatonin levels are also linked to brain and eye health.
So how can we support ourselves when the sun goes down a little earlier?
- Turn off the TV and devices an hour earlier in winter (ideally more than an hour than you go to bed). Minimise blue light at night by using blue block glasses or blue blocking screens on phones and devices.
- Use low lighting with warm rendered globes such as lamps to light your home and bedrooms in the evening rather than overhead lighting which is often more blue light based. If reading in bed is your thing, try a red light reading lamp. It takes some getting used to, but you might just find you’ll be ready for sleep sooner too.
Our biology has evolved to respond to the rising and setting of the sun, but modern-day life is pushing us further away from this natural rhythm. Even if we can’t go to bed when the sun goes down, we should still aim for earlier nights when the days are shorter.
Nutrition & nourishment
Flavour warming, grounding foods over the cooler months including root vegetables, spices and slow cooked meals such as soups, stews, stewed fruit and steamy porridge. These foods are more gentle on digestion and keep us full and satisfied for longer. Opt for warm herbal teas or other warm beverages such as spiced chai over icy drinks to support digestion and to maintain hydration.
Lean on nature’s pharmacy to support your body through mild illness over winter with foods naturally high in antibacterial and antiviral properties such fresh garlic, ginger, onions, turmeric, olive leaf extract and traditional herbs such as echinacea, elderflower and elderberries, sage and thyme.
Rest & rhythms
Allow your body to rest. Sleep more, read books, watch movies snuggled under a doona. Sink into hot baths. Take brisk walks and breathe in the fresh crisp air. Drape soft cozy blankets over your couch and leave slippers at the foot of your bed.
Create a haven at home, vaporize uplifting essential oils such as sweet orange and cinnamon or immune supportive oils such as lemon and pine. Carve out time for moments of mindfulness and snippets of stillness with intentional self-care treats to assist you to come back to yourself. When you become more present and intentional with your actions, choices and thoughts, you begin to wield immense power over your own life.
Make your bedroom a sanctuary with extra quilts and pillows, hot water bottles, heat packs and cups of tea in bed. Nourish your skin with nutrient dense organic skincare to replenish lost moisture during the colder months.
Winter is anything but dormant, even if we are doing less. Rather it is a powerful season of preparation for both our body and mind. As we rebuild our resilience and restore our nervous system and preserve our energy while levels are naturally low, it gives us renewed vitality for what’s to come when spring returns. Aligning your body, energy, and lifestyle with winter’s natural wisdom strengthens your vitality and vision for spring.
Alison Gallagher is a freelance writer, resourcefulness expert and owner of aromatherapy business Alyssum Alchemy. She has been featured in various publications including Stellar Magazine, Australian Health and Fitness Magazine, and Cleo Magazine. Alison is particularly passionate about sharing practical tips on how to live simply, sustainably and seasonally.
