Winter Blues Are Coming!

Let’s talk about why we feel off during the colder, darker months — and what we can do to protect our energy, mood, and health.

Why You’re Feeling “Meh” in Winter — It’s Not Just in Your Head

As the days get shorter, the air colder, and the skies darker… you may start to notice your energy dipping, your mood shifting, your skin drying out, and your sleep becoming erratic.

This isn’t random. It’s seasonal. And you’re not lazy — your biology is just responding to the changing environment.

The Science of the “Winter Blues” (aka Seasonal Affective Disorder)

When sunlight exposure drops, so does your serotonin, the neurotransmitter that regulates mood, digestion, appetite, and sleep. On top of that:

• Melatonin production increases, making you more tired and sluggish.

• Vitamin D stores drop, which affects your immune system, hormone production, and energy.

• Your circadian rhythm becomes disrupted, especially if you’re not getting morning light or spending time outside.

These shifts can lead to:

• Low mood / irritability

• Cravings for carbs & sugar

• Trouble focusing

• Fatigue

• Social withdrawal

• Hormonal dysregulation

Even if you don’t have full-blown Seasonal Affective Disorder (SAD), most people experience some version of this.

But You’re Not Powerless. Your Daily Habits Matter.

The goal during winter is not to “do more” — it’s to nourish your body differently. To shift your rhythm in a way that makes sense with nature. Think: warmth, slowness, grounding.

Here are some simple ways to support your physical and mental health in the winter months:

🌞 Morning Routine for Winter Wellness

☀️ Get Natural Light Immediately

• Open the blinds. Step outside. If it’s still dark, use a sunrise alarm or light therapy lamp to mimic natural light.

• This helps regulate cortisol, melatonin, and serotonin.

🧘‍♀️ Gentle Movement

• Don’t shock your body with HIIT if you’re exhausted. Do a 10-minute walk, light yoga, or dynamic stretching to gently wake your system up.

• Movement = endorphins = better mood.

🍲 Nourishing Breakfast

• Warm, grounding meals like oatmeal with stewed apples, eggs with sautéed greens, or a warm smoothie with ginger and cinnamon.

• Avoid starting your day with cold or raw foods (like icy smoothies) — your digestion needs support now more than ever.

🧠 Mental Hygiene

• Morning journaling: 3 things you’re grateful for or 1 intention for the day.

• Affirmations like: “This season is slower, and that’s okay. I give myself permission to rest and restore.”

🌙 Evening Routine for Restorative Sleep

🌌 Dim the Lights by 7–8pm

• Use salt lamps, candles, or warm lighting. No overheads. This cues your brain to produce melatonin for deep, restful sleep.

• Blue light blockers are your best friend.

🛁 Warm Bath or Shower

• Add Epsom salts, lavender oil, or magnesium flakes. This calms the nervous system, relaxes tight muscles, and prepares your body for rest.

📵 Digital Cut-Off Time

• No scrolling past 9pm. Swap it for reading, journaling, or stretching in bed.

• Your phone disrupts sleep quality — even if you fall asleep right after.

😌 Nervous System Support

• Try 4-7-8 breathing, legs up the wall, or a 10-minute yoga nidra practice.

• Sip herbal tea like chamomile, lemon balm, or rooibos.

😴 Sleep Goal: 8–9 hours

• Winter is when your body wants and needs more sleep. Let it.

Extra Tips to Beat the Winter Blues

• Vitamin D: Get your levels tested! Supplement daily if needed. Most people are deficient in the winter.

• Magnesium: Supports sleep, mood, and nervous system regulation.

• Omega-3s: Brain food — found in fatty fish, flaxseeds, or fish oil.

• Warm Foods: Soups, stews, roasted veggies, herbal teas. Stay away from raw cold salads as your main meal.

• Community Time: Don’t isolate. Even cozy hangouts or phone calls with friends boost serotonin.

• Nature: Bundle up and get outside. Your eyes and brain need daylight — even if it’s cloudy.

Final Thoughts

Winter is not the time to “push through.” It’s the time to tune in. To care for yourself more deeply. To listen to your body’s need for rest, warmth, nourishment, and connection.

Let go of the pressure to be productive at summer-levels of intensity. Honor the season you’re in. Your body is doing its best to support you — support it back.

Struggling with energy, mood, or hormone balance this winter?

I’m a gut & hormone health coach, and I’d love to help you feel like yourself again.

📩 Email me at thecurehealthlab@gmail.com or DM me on IG @pcoswithmaya

Let’s make this your healthiest winter yet.