How to Defeat the Winter Blues
By Ellie Graham
Winter can be brutal. The days feel short and the warmth of our homes entices us to stay inside and avoid the plight of venturing into the freezing cold. While a cup of hot coffee can serve as a bandaid to momentarily galvanize one’s spirits, how can we really, comprehensively, combat these seasonal blues? Well, below I have compiled some scientifically proven ways to thrive in the winter months, all of which have helped me stay productive and motivated despite the feelings and emotions that correlate with gray skies and cold mornings.
Wake up early and keep a consistent sleep schedule.
Being a morning person in the winter is a struggle! However, waking up early can help maximize the day with limited hours of sunlight. The best way to start your day is by keeping a consistent sleep schedule and getting out of bed at the same time daily to put your body in a familiar rhythm. Set your alarm at the same time and DO NOT HIT SNOOZE! When you hit snooze, evidence shows that you disrupt the body’s process of waking up naturally. Dr. Mehra, sleep disorder specialist says, “Much of the latter part of our sleep cycle is comprised of REM sleep, or dream sleep, which is a restorative sleep state. And so, if you’re hitting the snooze button, then you’re disrupting that REM sleep or dream sleep” (Missone). Arising at the same time daily without snoozing will allow your body to maintain a healthy sleep schedule and allow your brain to be fully alert without feeling lethargic.
Keep your cortisol levels regulated.
Your body naturally releases cortisol daily, which is a hormone that functions to “help control blood sugar levels, regulate metabolism, help reduce inflammation, and assist with memory formulation” (Bancos). Cortisol affects the salt and water balance in your body and helps regulate blood pressure. These functions make cortisol a key hormone in protecting your general health and well-being. However, unregulated cortisol levels can cause a variety of problems. When your sleep schedule is unregulated, your cortisol levels randomly spurt, so getting on a schedule can help balance these levels in your body. Additionally, the recommended 60 minutes of exercise per day will also help improve sleep quality and reduce stress, maintaining healthy cortisol levels.
Vitamin D
You know that amazing feeling you get when you are soaking in sun rays on the beach? Or the pure euphoric bliss that overwhelms you in those early days of spring when you see the sun for the first time after a long winter? This state is more than just a feeling, it is a chemical reaction in your body that releases serotonin (Bokman). Humans can get vitamin D in two ways, either taking in the sun or using supplements. In order for your body to produce sufficient amounts of vitamin D when the sun is not out, try to pick foods abundant in vitamin D and check out supplements.
These small changes in your routine can positively affect your winter days. Lets get through these cold months together!
Reference List
Bancos, Irina. “Adrenal Hormones.” Endocrine Society, Endocrine Society, 24 Jan. 2022, www.endocrine.org/patient-engagement/endocrine-library/hormones-and-endocrine-function/adrenal-hormones.
Bokman, Alexa. “The Sunshine Vitamin.” Sakara Life, Sakara Life, 2021, www.sakara.com/blogs/mag/the-sunshine-vitamin?_pos=10&_sid=e9d77f92f&_ss=r.
Missone. “Is Hitting the Snooze Button Bad for Your Health?” Cleveland Clinic Newsroom, Cleveland Clinic Newsroom, 8 Mar. 2019, https://newsroom.clevelandclinic.org/2019/03/08/is-hitting-the-snooze-button-bad-for-your-health/.