As winter rolls in, you may find that you are more tired.
This can manifest in different ways, including reduced physical performance, motivation and productivity.
This does not mean you are lazy.
The body is adapting to shifts in the internal and external environment that come with the seasonal changes. Understanding this is important as it allows us to work with the mind-body system to support our wellbeing over the winter.
Our Winter Biology
Our biological functioning changes in response to winter's colder and darker days. Hormonal, neurological and immune functioning all shift slightly and all impact the amount of rest required.
Hormones
Less daylight causes our bodies to adjust hormone production, including melatonin. Melatonin impacts sleep regulation and is influenced by exposure to sunlight. Winter’s decrease in daylight can increase melatonin production, causing increased feelings of lethargy and a need for sleep.
Additionally, the decreased sunlight and outside time can cause our cortisol levels to spike, impacting our circadian rhythms and our need for rest. The colder temperatures can also increase cortisol levels as it views the cold as a stressor and cortisol helps the body mobilise energy to maintain core body temperatures.
We can support our hormones by:
1. Exposing our eyes to sunlight throughout the day, particularly in the morning
2. Reducing screen time in the evenings
3. Spending time outside.
Neurotransmitters
Neurotransmitters (the brain's chemical messengers) play a pivotal role in our cognitive function and emotional health.
Sunlight is crucial to serotonin production, a neurotransmitter impacting mood. Reduced sunlight can result in lower serotonin levels, potentially contributing to feelings of increased fatigue and even seasonal-affective disorder (SAD).
Additionally, winter can cause a reduction in dopamine (neurotransmitter responsible for pleasure), which may reduce motivation and leave you feeling like you need more rest.
Recognising how winter impacts neurotransmitters and therefore brain function helps us understand why we may feel more tired and less motivated. We can support changes to mood by:
1. Eating food high in tryptophan to support the production of serotonin (these include turkey, eggs, dairy, leafy greens, broccoli)
2. Eating food high in omega 3 fatty acids (seeds, nuts, oily fish)
3. Eating an array of plants to support gut health (around 95% of serotonin is produced in the gut!)
4. Making sure we are eating balanced meals and eating enough. Our brain requires a significant amount of energy, so undereating can adversely impact cognitive function
5. Make sure you do things you enjoy!
Immune Function:
During sleep, our bodies undergo repair and regeneration, and key immune responses are activated. This is another reason we need more sleep in the winter. Disrupting this process through sleep deprivation compromises our ability to fend off infections and illnesses.
As winter brings an increase in colds and other viruses, we need to prioritise rest.
We can support (note: not ‘boost’!) immune function by:
1. Eating a range of colourful fruit and vegetables
2. Prioritising sleep!
3. Being in nature
4. Looking after your gut health.
So, stop berating yourself for feeling more tired during the winter! Rather than viewing sleep as a passive state, acknowledge its active role in maintaining our wellbeing over the winter and make sure you prioritise it.
If you need any help supporting your emotional and physical wellbeing over the winter, please reach out and we can have a conversation. Head over to my ‘take action’ page for more information on my programmes.