HOW TO KEEP YOUR SUMMER ENERGY IN WINTER MONTHS
Does the change of seasons mean a change of energy levels? Do you wish you could keep that summer feeling all year round? It’s time to reverse engineer your warm weather habits and apply them to winter…
Some people love autumn. But if you’re already missing the warm weather, you’re not alone. It’s not just the light mornings and sunshine, it’s the energy and motivation that seem so effortless in summer. But who says we can't carry that vitality into the colder months? Here’s how.
Why do we feel more tired in winter?
Lots of people feel more lethargic in the winter months. It’s not your imagination – there's a scientific basis for low mood and tiredness at this time of year. As daylight hours get shorter, our bodies produce more melatonin (the hormone that regulates sleep). This can leave us feeling tired, even after a decent night’s sleep.
It might be natural to want to hibernate in winter, but that approach doesn’t work for people who prioritise fitness. The good news is that training can give you more energy and help you cope better with the winter blues.
The science of summer energy
It’s no surprise that the long summer days do wonders for mood and energy levels. Increased exposure to sunlight boosts serotonin and increases our motivation to be active, which sets off a spiral of healthier habits. With that in mind, let’s look at how we can bring some of those summer habits into the winter months (even without the sunshine!)
Common healthy habits that seem easy in summer
Think back to your summer routine. Chances are you were waking earlier, getting outside more, and hitting a higher step count than in the winter months. It felt easier to stay hydrated, and you were probably eating lighter, fresher meals. These habits make a big difference to our energy levels. How can we bring them into this time of year?
Reverse engineering summer habits for winter
Bring the outdoors inside
At this time of year, you might need to hack the weather. A light therapy lamp mimics natural sunlight to help regulate your circadian rhythm and boost your mood. A sunrise alarm clock can start your day off with a gentle surge of light. And houseplants can purify the air and bring nature indoors.
Lighten up your winter diet
Heavy meals might feel comforting, but they can leave you feeling tired and sluggish. Try incorporating more summer-style foods into your winter menu. Eat seasonal vegetables like squash and leafy greens, try making warm salads and grilled vegetables, and don’t overdo the flavoured coffees.
Stay hydrated
Most people drink a lot less at this time of year. It's easy to forget about water when you're not sweating as much, and we naturally gravitate towards hot drinks. Switch to warm herbal teas or infused hot water if cold drinks don't appeal in winter.
Maintain social connections
Do you socialise more in summer? Don’t let cold weather isolate you. Meet up with friends for group workouts, runs, or gym sessions. And keep at it over the winter months.
Winter-friendly activities
Give yourself time to mourn the loss of paddleboarding and sea swimming, then get excited about winter sports and outdoor activities. Try something new with friends, perhaps hiking or rucking, indoor rock climbing, or hot yoga?
Make the most of it
Even the most hardcore summer super-fan can admit that there are some things to like about autumn and winter. Dark evenings make it easier to go to bed earlier. Winding down for bed can be more appealing. So embrace the bedtime routine and smash your sleep routine.
How to design a winter wellness plan
By reverse engineering the habits that keep you energised in summer, you can design a simple plan to get you through winter – perhaps even healthier than you went into it!
- Schedule your sunlight - try to get outside for at least 20 minutes a day, preferably in the morning. If your schedule or the weather makes that impossible, use a light lamp while you eat breakfast or start work.
- Plan your training sessions – it’s tempting to let your training schedule slide when the weather is cold and wet. Book your sessions in for the week and stick to the plan. Arrange to train with a friend if the accountability will help.
- Try new meals – put some thought into nutritious meals for the week. Having a meal plan (or prepped food if that’s your vibe) makes it much easier to avoid quick-grab stodge.
- Set a winter goal – give the winter months a purpose, whether that’s training for an event, learning a new skill, or hitting a fitness goal.
- Establish a sleep routine – getting consistent sleep will make a huge difference to your energy levels and mood. Try to go to bed and wake up at the same time every day.
It’s normal to feel less energetic during the winter months, but it doesn’t to affect the entire season. The key is to work with it and build habits that will see you through to spring.
