5 Top Tips To Beat The Winter Blues

by hannahandfitness
Autumn walks in the forest wearing my Lighthouse raincoat

I don’t know about you, but I’ve definitely felt the winter blues since the clocks turned back and winter decided that it’s well on its way.

It’s not unusual for many of us to lack a little bit of mojo as the colder evenings creep in and the sunlight merges into darkness (quite literally), but with it being one of the busiest times of the year, beating the winter blues is something we’ve all probably thought about once or twice this week, right?

Personally, I struggle with the cold mornings and getting my butt to the gym in the evenings but thankfully, by switching up my routine a little bit, I’ve managed to beat the winter blues every time they start to creep in. So, here are my 5 top tips to hopefully help you have a happier and more motivated winter this year…

Walking the dog in my Lighthouse raincoat

Prioritise sleep

I cannot stress how bloody important sleep is. Seriously. We all know the recommended amount of sleep is 7-8 hours per night, yet many professionals are claiming that insufficient sleep syndrome has become more popular as many individuals choose to sleep less to accommodate their lifestyle choices. In fact, some individuals say they see no reason to sleep. Crazy, huh?

Scarily, a consistent lack of sleep can lead to sleep deprivation in just four days. And guess what? Sleep deprivation can affect our physical state from a lack of energy to a weakened immune system (hello the dreaded lurgy). Aim for 7-8 hours of sleep per night and stick to a routine.

My top tip? Get in bed at least half an hour before you plan to actually go to sleep and prepare for the ultimate faff around which we all do, right?

My partner, Doug, walking the family red Lab

Get outside in the sunlight

Doug and I have already been making the most of the winter sunlight whilst we can. Sunday’s are our favourite day to put on our walking shoes, wrap up warm in our coats (my favourite is my Florence raincoat* from Lighthouse Clothing) and hijack the family dog for an afternoon in the forest.

Gifted raincoat from Lighthouse Clothing

A lack of sunlight during the winter is thought to be one of the key factors of Seasonal Affective Disorder – aka, SAD. Why? Because sunlight regulates our internal “body clock” (circadian rhythm), hormones and even our metabolism.

Once the summer sun dissappears and a lack of sunlight continues throughout the winter, many people can suffer from a range of SAD symptoms including, low motivation and mood, irritability, lack of concentration, slowed movement, lethargy and loneliness.

As evidence suggests that we should aim for at least 30 minutes of sunlight per day (pushing the boat for some people I know) to avoid symptoms of SAD, I 100% recommend getting outside on your lunch break.

If however, getting outside is difficult for you, then make an extra effort at the weekend to do some more outdoor activities or, purchase a lightbox and sit near a well-lit window at work (if possible).

Vitamin D Supplement

Vitamin D is one of the only vitamins that’s difficult to obtain through our diet alone, which is why health professionals recommend that we supplement with 10mcg per day during October-April (adults and children over 1 yrs). Breastfed babies and babies under 1 years old should have 8.5-10mcg/day.

Based on that recommendation, I’ve been making sure to supplement my diet every day with vitamin D3 which is already included in my Multivitamin. Click here for the exact supplement.

Autumn forest picture cuddling the dog

Sweat it out

Whether you workout in the early morning or late evening, working out can seriously help boost your mood during the colder months.

With evidence to show that regular exercise can help reduce your risk of depression and other mental health conditions – 30 minutes per day, 5 days a week of moderate-intensity – it’s no surprise that more and more people are working out nowadays to focus on their mental health as much as their physical health.

At the moment, Doug and I work out 5 days per week and spend roughly 50-60 minutes in the gym each day with a mix of weight training, cardio and HIIT (high-intensity interval training).

Showing off my Lighthouse Clothing Florence raincoat

Self-care

I’ll be the first to admit that I’m a little rubbish when it comes to self-care every now and then, but as the months get gloomier, I’ve found that focusing on my self-care once a week can make a tremendous amount of difference to my mental health. Aka, I just feel bloody good about myself.

Let’s face it, we all like to feel like we’ve got our shit together once in a while, don’t we? And, surprisingly or not, a bit of self-care every week (no matter how big or small) can work wonders for our mood and self-confidence.

If you’re stuck for a some self-care ideas, here are a few I like to do at least once a week to give me a little boost:

  • Soak in a bath with my favourite oils and a good book
  • Retail therapy (yup, I said it)
  • Outdoor walk (turn your phone off and get outside)
  • Pilates
  • Swimming (helps massively with my anxiety)
  • Face mask and a lil‘ body care
  • Paint my nails
  • Journal (for me, this is writing a blog post and getting a load of my chest)
  • Listen to a podcast
Upclose Fox Red Labradoar picture

Lastly, it’s important to remember that almost all of us experience the winter blues once in a while. My advice? Acknowledge it and tackle it. Don’t drown in your low mood, make excuses and hibernate on the sofa. Instead, push yourself to beat the blues, get outside, surround yourself with those who lift you up, laugh and laugh some more, create a routine and more importantly, think positively. You got this.

*I have kindly been gifted a Florence Coat (raincoat) from Lighthouse Clothing and after weeks of wearing it during England’s typical weather, I can strongly confirm that it’s my newly favourite raincoat. It’s 100% waterproof, light, comfortable and most importantly, stylish. The quality is simply top-notch. In fact, it’s so wonderful that I even brought another one for my mother as a birthday gift a week after wearing mine.

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