Outsmart the circadian side-effects of winter with these proven daily habits
Why does our focus, energy and mood often take a dive in winter? Yes, the weather plays a part but from a performance standpoint, it’s our circadian system that drives so much of how we feel and perform from day to day.
The reduced sunlight in winter disrupts this internal clock, which influences hormone balance, sleep patterns, energy, mood, motivation and more.
The good news – you can help your system to fire with a few routine tweaks:
0700 Upgrade your alarm
Sunlight is the natural trigger to set your internal clock for the day ahead. Dawn simulators like the Lumie Bodyclock Spark 100 can help regulate your circadian system by enabling consistent wake times without the jolt of a phone alarm.
0830 Dose up on daylight
Some early natural sunlight (let’s just call it daylight in the UK), ideally for a 10-15 minute spell as soon after waking as possible, helps suppress melatonin sleepiness and boosts cortisol levels to help you sharpen up for the day ahead.
1000 Bring the outdoors in
Some of us are more sensitive to the absence of light in winter than others - consider using a light box (at least 10,000 lux) in the morning to bring the benefits of sunlight inside.
1230 Take a supplement
Sunlight is the body’s main source of Vitamin D – a hormone in the body which impacts mood and energy levels. Weaker sun and shorter days in winter mean vitamin D supplementation of 10 micrograms is now recommended practice.
1330 Exercise outdoors
Training outdoors could make for the perfect lunchbreak – it releases endorphins, reduces stress, helps regulate sleep patterns and helps you mentally reset for an afternoon of focused work. Benefits which more than make up for the red-faced afternoon zoom call.
1900 Rethink dinner
Winter nights can make you crave big, carb-rich portions but your sleep can pay the price. Eating earlier and lighter allows for proper digestion and has been shown to support higher quality sleep.
2000 Keep the lights low
Bright indoor lighting prompts cortisol production so keep lights low - a darker environment in turn supports melatonin production.
2130 Work on your wind-down
Finding a repeatable bedtime routine has been shown to reduce stress, regulate hormones and prepare the mind and body for better quality sleep.
2200 Keep times consistent
Going to bed and waking up at the same time every day – including weekends – helps sync your circadian rhythm, even in the depths of winter.
Winter might disrupt our rhythm but with a bit of knowledge and the right approach, there are plenty of ways to help keep your energy, mood and performance high in winter. It’s all about the clock.
