Winter brings dramatic changes to our environment—shorter days, lower temperatures, and more time spent indoors. For many, these changes trigger physical and emotional consequences: a decline in mood, decreased energy, disrupted sleep, and a tendency to withdraw from social and physical activity. How to maintain vitality in winter.
It is during this period that many people feel apathy, gain weight easily, complain of dull skin, hair, brittle nails, digestive problems, fatigue, exacerbation of diseases, lack of sleep, anxiety and mood swings.
Winter offers a unique opportunity to develop resilience, self-care skills, and new habits. Understanding the biological and psychological mechanisms underlying winter’s effects on humans and applying practical strategies can help us feel energized and refreshed during the colder months.
The key takeaway: If symptoms are persistent, severe, or interfere with daily life, seek professional help. For milder, transient symptoms, self-help strategies are often effective.
This situation is aggravated by 3 more factors that accompany every resident of the metropolis.: stress, insufficient exposure to fresh air, lack of time to just be with yourself.
In such conditions, we do not feel happy and are very sensitive to any changes, changes in the weather and seasons, and do not notice that your body’s needs change along with them. The body is trying to adapt to changing living conditions, and our task is to prepare competently for weather changes, strengthen our health, and accept with joy and gratitude any changes that occur in it.
Lack of energy, inspiration, illness, discord with others – these are just external manifestations of imbalance. If we ignore or hide these symptoms, then the original problem remains unresolved.
Health and happiness are achievable only when we live in harmony with ourselves, our spiritual source and the world around us. The state that we achieve as a result of eliminating imbalance and finding harmony.
(1) – “In addition to the basics — eating a healthy diet, doing moderate-intensity exercise (such as brisk walking) for at least 150 minutes per week, and getting enough sleep (seven to nine hours per night) — take the following steps to protect your heart.”
Biological mechanisms. How to maintain vitality in winter.
Decreased sunlight exposure disrupts circadian rhythms, leading to increased levels of melatonin (the sleep hormone) and decreased levels of serotonin (a mood regulator).
Decreased vitamin D levels due to decreased sun exposure are associated with mood swings and changes in the immune system.
Genetic factors, latitude, and lifestyle (such as time spent outdoors) influence risk.
Sunlight is the primary regulator of our circadian rhythm—the internal clock that governs sleep, mood, and energy. In winter, reduced daylight can delay circadian timing, increase melatonin production, and lower serotonin, resulting in fatigue, low mood, and sleep disturbances.
Special Populations: Older adults, Shift workers, and people with chronic health conditions
older adults
Increased risk of depression, anxiety, and loneliness in winter; social isolation and chronic health conditions are key risk factors.
Strategies: Prioritize social connections (community groups, family involvement), regular exercise (group activities, walks), and a structured daily routine.
Monitor for cognitive decline and medication interactions; adapt interventions as needed.
Shift Workers
Disruption of circadian rhythms increases the risk of mood and sleep disorders in winter.
Strategies: Use light therapy to establish a regular wake time, maintain a consistent sleep schedule, and use thick curtains for daytime naps.
People with chronic health conditions
Increased risk of depression and fatigue; winter may worsen symptoms.
Strategies: Coordinate treatment with healthcare providers, prioritize moderate physical activity, and ensure adequate vitamin D levels and social support.
Optimizing sleep environment and bedroom arrangement
Key Principles
Keep your bedroom cool (15-20°C): promotes deep, restorative sleep.
Use breathable bedding and pajamas: cotton, linen, or bamboo fabrics prevent overheating.
Use multiple layers of blankets for easy adjustment: allows you to control your temperature throughout the night.
Block out light and noise: use thick curtains and white noise machines if needed.
Ventilate the room: fresh air improves comfort and sleep quality.
The best way to take care of yourself is to think positively. Sincerity, healthy eating, and sports are what make us positive, energetic, and successful in life!
What to do to stay energetic:How to maintain vitality in winter.
1. Drink as much as you want, do not look at standards and norms.
2. There is something that has been cooked for a couple of hours!
3. Eat as little heat-treated food as possible, do not kill vegetables, bringing them to a state of “porridge”, train the intestines, let it work!
4. Do workouts and morning yoga on an empty stomach, maximize new skills and knowledge in the morning hours, and get more small pleasures in the evening (dried fruits and nuts or reading books).
5. Choose plant-based foods.
6. Meal intervals! They should be, the body is designed so that it is easier to digest food if the intestines and stomach are as empty as possible.
That’s not all, but it’s a base you should keep in mind! There are so many delicious and healthy things in the world that nature has given us with our bodies!
Stress hinders and hinders every aspect of digestion and efficient intake of nutrients. Even the healthiest diets are difficult for people experiencing stress. Learn to eat slowly, increasing your enjoyment of eating. Most of us eat so fast that we don’t have time to register stomach signals that tell us we’re full. Also, slow food intake helps to make choices in favor of those foods that are not only more pleasant to you, but also better for your health.
Implementation: Step-by-step 4-week winter recovery plan. How to maintain vitality in winter.
Week 1: Basics
Morning: Open the curtains, go outside for 10-20 minutes, do some light stretching, or take a walk. Noon: Eat a balanced lunch including protein, whole grains, and vegetables.
Afternoon: Schedule a social activity with a friend (call, walk, or coffee).
Evening: Dim the lights, avoid screens 1 hour before bed, practice mindfulness, or keep a gratitude journal.
Sleep: Go to bed and wake up at the same time every day.
Week 2: Build your momentum
Add 2-3 new activities: Try a new recipe with seasonal produce, join a virtual or in-person group, or take up a creative hobby.
Increase physical activity: Aim for 30 minutes of moderate activity 4-5 days this week.
Review your sleep environment: Adjust your bedding, temperature, and lighting for optimal rest.
Week 3: Strengthen your connections
Organize or attend a social event: Dinner, game night, or a group outing.
Volunteer or help a neighbor: Acts of kindness improve your mood and strengthen your sense of community.
Evaluate your progress: Notice changes in your mood, energy, and sleep; adjust your daily routine as needed.
Week 4: Maintenance and personalization
Experiment with light therapy if needed; consult your doctor for recommendations.
Adjust your diet: add fermented foods, increase fiber intake, and ensure adequate vitamin D.
Plan for the unexpected: Identify obstacles (e.g., illness, weather) and have backup plans (indoor exercise, virtual meetings).
Conclusion: Embracing winter as a season of renewal
Winter’s challenges are real, but so are the opportunities for growth, connection, and self-discovery. By integrating evidence-based strategies—morning light, regular movement, nourishing foods, restorative sleep, social connection, and a resilient mindset—you can transform winter from a season of struggle into one of strength and renewal.
Remember: Small, consistent changes compound over time. Start with one or two new habits, build gradually, and seek support when needed. With intention and care, you can stay cheerful, energized, and full of vitality all winter long.
(1) – Harvard health school; Winterize your heart health; November 1, 2022.
https://www.health.harvard.edu/heart-health/winterize-your-heart-health
