During the colder months, it is natural to feel a little more sluggish, a little less motivated, and more tempted to hibernate.
But while winter invites rest and stillness, it is also an ideal season to establish and improve your daily lifestyle habits.
We have already covered how to eat well, move regularly, and stay consistent during winter.
This post finishes out our Winter Wellness Series by focusing on what holds it all together—lifestyle routines that support your mind, body, and energy from the inside out.
Why Lifestyle Habits Matter in Winter
When daylight is limited, temperatures drop, and routines are disrupted, your daily lifestyle choices become the anchor for staying balanced.
Small habits like getting enough sleep, getting outside, managing stress, and staying socially connected can dramatically improve your mood, motivation, and immunity.
1. Prioritise Sleep: The Winter Reset
Sleep is your body’s recovery system and in winter, it is your superpower.
Longer nights give us a biological cue to rest more.
Use this time to improve your sleep hygiene, so your immune system, mental clarity, and emotional resilience stay strong.
Tips for better winter sleep:
- Stick to consistent sleep/wake times
- Enjoy a warm bath or magnesium soak before bed.
- Limit screen time 1–2 hours before sleep (or use blue light filters)
- Keep your bedroom cool, dark, and device-free
2. Get Daily Sunlight (Yes, Even in Winter)
Lack of sunlight can affect serotonin levels, circadian rhythm, and Vitamin D levels, all of which impact your mood and energy.
Try to get 10–20 minutes of morning light exposure daily.
Step outside with your relaxing herbal tea, take a walk at lunchtime, or move your desk near a window.
If sunlight is scarce:
- Consider a Vitamin D supplement (consult your practitioner)
- Use a light therapy lamp in the morning
- Include Vitamin D foods like eggs, mushrooms, and fortified milks
3. Manage Stress with Intentional Practices
Winter can heighten stress, especially if your routines are disrupted or you are spending more time indoors.
Now is the time to nurture your nervous system. Try some of these:
- Box breathing or mindful breath work
- EFT Tapping: an evidence-based tool to calm anxiety and promote emotional regulation
- Journaling: unload mental clutter and clarify your thoughts
- Mindful movement: stretch, walk, or foam roller work
- Calming and grounding Essential Oils
Remember: What you eat impacts your stress too.
Blood sugar crashes, nutrient deficiencies, and poor gut health can increase anxiety.
Revisit our Mood Food article for a full breakdown.
4. Stay Social, Even When You Want to Hibernate
Human connection is as vital as food and sleep, especially during colder, more isolating months.
You do not need a packed social calendar. Just prioritise quality connection in simple ways:
- Join a winter fitness class
- Organise to catch up for a herbal tea, coffee or hot chocolate
- Schedule a weekly phone or Zoom chat with a friend
Even small social interactions can reduce cortisol, improve mood, and combat seasonal blues.
5. Do Things That Bring You Joy
This season is an invitation to reconnect with simple pleasures.
Whether it is reading by a fire, playing or listening to music, baking, painting, gardening, doing puzzles, or learning something new, prioritise activities that genuinely feel good and bring joy.
You do not need to have a grand purpose, just something that helps you stay curious, creative, and emotionally nourished.
Create Your Winter Wellness Ritual
Consider creating daily or weekly habits that blend your favourite winter wellness practices.
Here’s a simple Winter Wellness Routine example:
- Morning: 10 minutes of sunlight + lemon water + stretch
- Lunch: Mood food meal + 5-minute breath break
- Afternoon: Walk or gentle movement
- Evening: Screen-free wind-down + magnesium bath + journaling
Start small, build consistency, and personalise it to your lifestyle.
Navigate the Winter Wellness Series
If you missed the posts in this series, catch up below:
- Blog 1: Energise Your Winter – Your 4 Pillars of Wellness
- Blog 2: Stay Consistent with Exercise Even When You Don’t Feel Like It
- Blog 3: Mood Food – How to Eat to Beat the Winter Blues
- Blog 4: Your Winter Survival Guide: Small Daily Habits for Big Wellness Gains (This Post)
Summary
Lifestyle habits are your greatest tool for thriving during winter and not just getting through it.
From deeper sleep and nourishing social connection to sunlight and soothing self-care, every habit adds up.
You do not need to overhaul your life, just small changes that support your energy, mood, and overall wellbeing.
Let this be your season to rest, reset, and renew!
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 15 years. He takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
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Research References
– Cannell, J.J., Vieth, R., Umhau, J.C., et al. (2006). Epidemic influenza and vitamin D. Epidemiology and Infection, 134(6), 1129-1140.
– Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
– Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: A unifying theory. Clinical Psychology Review, 21(1), 33-61.
– Holt-Lunstad, J., Smith, T.B., Layton, J.B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.
