It can be difficult to give ourselves a break at this time of year, but it is definitely worth thinking about our biology and how our bodies work. For those of us living in the northern hemisphere, the shorter days and longer nights have a real impact on our bodies. Fewer hours of daylight mean we have less exposure to light, which has a direct effect on our circadian rhythms (or body clock).
A recent study published in the Journal of Pineal Research1 looked at sleep patterns of more than 500 university students in Seattle, US, and found that they found that not getting enough natural light during the day in winter can make it harder to nod off at night.
The students were fitted with wrist trackers which monitored their exposure to light and sleep patterns over the year. The study found that, while the students slept for around the same amount of time throughout the year, they would fall asleep later and wake later during the autumn and winter, even when their university schedule continued during term-time, falling asleep on average 35 minutes later and waking 27 minutes later.
Exposure to daylight was key to help prevent this shift of the circadian clock, which shows there really are benefits to getting outside where you can during the day, especially if it helps you get up more readily in the morning (because, let’s face it, finding your body wants to get up half an hour later when you have a small person who already wants to get up hours earlier than you is not a fun equation).
Ok, so we can’t guarantee the sun, but the science says getting out into daylight helps to prevent that shift of circadian rhythm. Whether it’s a short walk on a grey morning, a park trip or walking to the shop instead of taking the bus or car, incorporating some time outside for you and your child is guaranteed to help you feel a bit brighter.
A baby wrapped up warm in a pram will enjoy the changing scenery (or even a nap), and you could consider a quick winter treasure hunt with a toddler or pre-schooler, where they collect sticks (honestly this NEVER gets old) or they see if they can spot a squirrel, a bud, different colour leaves on the ground, and so on.
If you’re feeling particularly green-thumbed, you could plant some bulbs in the garden, so you and your child can watch for them growing over the coming months and enjoy them as the season turns.
And of course, there’s the promise of a nice, hot drink to reward yourself with once you get home (does anyone else find hot drinks are so much more enjoyable when you’ve just come in from the cold?).
Also, try to open your curtains and windows during daylight hours (other than wherever your child sleeps when they’re napping) to make sure you are getting as much exposure to light as you can.
It’s a problem I know all too well. You feel sluggish, so you don’t move as much, so you feel more sluggish. The endorphins that are released when we exercise make a real difference to how we feel at any time of year but can be especially welcome in winter. It doesn’t have to be a hardcore gym session (though by all means, go for it, if that’s what you like!). A walk, a kitchen disco or a home work-out are all great ways to get moving.
There are countless work-outs available online for you to enjoy (shout out to the dance workout I did last week which was incredibly cheering), just don't forget to take care of your hibernating body and wake it up gently – no one likes an unexpected injury! For something different, we love Movement for Modern Life, which offers yoga classes for all levels of abilities, led by experienced and qualified teachers. You can choose by yoga style or by how you want to feel, for example, energised, calm, ready for bed, et cetera, and it’s all done in the comfort of your own home with minimal equipment.
Although I am still a bit sad that my diet contains fewer roast potatoes than it did in December, there are so many delicious winter recipes to try out. Winter is a great time to try hearty, comforting food, whether that’s a delicious Mexican dish, shakshuka or a big bowl of soup – the kind of food that brings you comfort but also helps you to feel energised, as well as satisfying your appetite. Why not try one new meal a week? It could be a good way to add some variety to your diet. Libraries often have a range of recipe books and there are plenty available online too.
If you’re getting some daylight and movement, don’t worry too much if you hear the sofa call your name. There is nothing wrong with needing time to rest, and winter is the perfect time to do just that. We all need some downtime, whatever that looks like for you. If you’re feeling particularly low though, contact your GP to discuss how you’re feeling.
Winter is a beautiful season, but it passes. My youngest has already spotted camellia buds growing in the garden, and soon patches of colour will be popping up on our morning walk. So, for now, I’m going to get out and appreciate the beauty of bare branches while I can.
1 Daytime light exposure is a strong predictor of seasonal variation in sleep and circadian timing of university students, Gideon P. Dunster, Isabelle Hua, Alex Grahe, Jason G. Fleischer, Satchidananda Panda, Kenneth P. Wright Jr., Céline Vetter, Jennifer H. Doherty, Horacio O. de la Iglesia, https://onlinelibrary.wiley.com/doi/full/10.1111/jpi.12843