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Improve your mood this winter using these top five tips to feel good, improve your sleep and be ready to take on those shorter days and cold winter nights. As winter settles in, many people find their sleep patterns changing, often feeling tired with low motivation. While it’s natural for our bodies to adapt to seasonal changes, there are several strategies you can use to keep your energy levels higher during the colder months and darker days.

Yes, many people report to have feelings of fatigue and low motivation in the winter months. This can occur because some of us are prone to depression symptoms when we get very low light exposure, called Seasonal Affective Disorder.  A related issue is that some people have more sleep problems in the in the winter months. This makes it tough to stay consistent on your exercise routine, aim to eat those fruits and vegetables and feel motivation to complete those simple tasks. For both sleep and mood issues, exercise and light hold promise for reducing symptoms along with a consistent bedtime routine, and dietary considerations to combat those winter blues.

1.  Light Therapy (Phototherapy)

During the winter months, when daylight hours are shorter, exposure to bright light can help regulate circadian rhythms and improve sleep patterns. Regular use of a light therapy box can enhance overall well-being, making it easier to cope with the challenges of the season. Certain types of intense light increase daytime alertness and motivation. 65% of those with seasonal depression benefit from morning light therapy. The effective “dose” of light is at least 2,500 lux for about 2 hours in the morning each day. Studies show that bright morning light can help you to fall asleep more quickly and have higher quality sleep that evening. Light therapy helps alleviate symptoms of Seasonal Affective Disorder (SAD) by mimicking natural sunlight, which studies show can boost mood and energy levels.

Use These Lighting Strategies:

• Use warm, dimming lights in the evening, similar to a sun setting, that can help to signal that it is time for sleep
• Consider a dawn simulator alarm clock
• Maximize exposure to natural light during the day

2. Physical Activity to Improve Your Mood: 

Regular exercise helps regulate sleep patterns and reduces stress, both of which are crucial for mental health during the darker months improving your mood. Working out also help you fall asleep and have better quality sleep that evening.

Both endurance and resistance exercise reduce depressive symptoms by boosting endorphin levels. Impressively, this occurs even when you work out in a relatively dim environment. When comparing exercise and bright-light benefits to mood, research says exercise has a stronger effect. The combination of physical activity and bright light have the greatest impact on mood. This is true for those with depression symptoms and those without. The addition of bright light may help exercise motivation as well. The light also helps you remain highly alert while completing the workout, reducing injury risk. Together, morning exercise with bright light is ideal for combating sleep and mood issues.

Winter Exercise Tips 

• Maintain regular physical activity during the week 
• Exercise earlier in the day, when possible, in natural daylight 
• Try indoor activities if weather prevents outdoor exercise
• Include relaxing stretches before bed

Movement Throughout the Day

• Take advantage of sunny periods
• Stand or walk while working
• Do light indoor exercises
• Practice gentle evening yoga
• Participate in daily movement snack breaks

3. Food & Your Mood: Dietary Considerations

Improve your mood with proper nutrition. Maintain a balanced diet with adequate protein, healthy fats and complex carbohydrates helps to regulate body temperature and energy levels during the colder months. Getting proper nutrition supports mental health during winter by providing essential nutrients like vitamin D, B vitamins, and omega-3 fatty acids that can help combat seasonal mood changes and fatigue often associated with shorter days and less sunlight exposure.

Evening Nutrition to Improve Your Mood

• Avoid heavy meals within 2-3 hours of bedtime
• Choose warming, sleep-promoting foods
• Limit caffeine after 2 PM
• Stay hydrated, but reduce liquids close to bedtime

Sleep-Promoting and Mood-Boosting Winter Foods

• Warm milk with honey
• Herbal teas (chamomile, valerian root)
• Tryptophan-rich foods (turkey, nuts)
• Magnesium-rich foods (bananas, almonds)

4. Create the Perfect Sleep Environment & Improve Your Mood:

Winter sleep doesn’t have to be challenging. By implementing these strategies and creating a consistent bedtime routine, you can maintain healthy sleep patterns throughout the colder months. Remember that everyone’s sleep needs are different, so feel free to adapt these suggestions to your personal situation.

Consistent Bedtime Routine to Improve Your Mood

• Set fixed sleep and wake times, even on weekends, achieving at least 7 hours of sleep per night 
• Create a relaxing bedtime ritual
• Allow 15-30 minutes to wind down before sleep
• Avoid hitting the snooze button in the morning
• Keep electronics out of the bedroom 

Winter-Specific Timing

• Adjust to earlier bedtimes naturally
• Get morning light exposure when possible
• Consider light therapy if needed
• Don’t oversleep on weekends

Temperature Control

• Keep your bedroom between 60-67°F (15-19°C)
• Use layered bedding for easy temperature adjustment
• Consider a humidifier to combat dry winter air
• Install draft blockers on windows and doors

5. Combat Winter Blues

Mental Health Strategies to Help Improve Your Mood

• Practice stress-reducing activities
• Maintain social connections
• Consider meditation or mindfulness
• Keep a gratitude journal and journal to achieve personal goals 

Environmental Adjustments

• Add plants to your living space
• Keep your space clean and organized
• Declutter and donate items no longer needed
• Create a cozy, inviting bedroom
• Only use your bedroom for sleep (eliminate technology from bedroom)

Digital Wellness

• Set devices to night mode after sunset
• Stop screen use 1-2 hours before bed (including cell phones and TV use). A recent study shows that using a cell phone within 30 minutes of bedtime is associated with poor sleep quality. 
• Keep phones and electronic devices out of the bedroom. Using digital devices disrupts our sleep patterns leading to increased daytime sleepiness. 

When to Seek Help

• If sleep problems persist beyond 2-3 weeks
• If you experience seasonal depression symptoms
• If sleep issues affect daily functioning
• If you have underlying health concerns, please speak with your primary care physician

Treo Supports Sleep & the Whole Person to Improve Your Mood and Your Wellbeing

Treo Wellness has all of the resources for you to improve your wellbeing. Our members gain access to many tools for sleep support and more! They also have the option of tracking their sleep as well as other habits and working one-on-one with a Wellness Coach if they seek more personalized guidance. To help members with sleep, Treo offers a series of Audio Sleep Stories and Sounds accessible the Treo Whole-person Platform. If you are interested in learning more, please get in touch! Email us at info@treowellness.com or schedule a demo with us here to learn more!