How not to feel sluggish this winter

In this period it is even harder to feel energised during the colder and darker days. Keep sleepiness and brain lethargy at bay with 3 simple strategies.

These habits are quite straigh-forward, yet very effective if you are consistent with them.

1. MAINTAIN A HEALTHY AND VARIED ROUTINE

Keep your days structured. There are many things you don’t have control on right now, but how you spend your days is fully under your control. Wake up early, have meals at regular times, block time for exercising and going out for walks, schedule regular social interactions with your friends and family and go to bed at the same time every night. Make plans for each day.

2. GET LIGHT EXPOSURE IN THE MORNING

You need to be exposed to enough natural light in order to inhibit the production of melatonin, your sleep hormone. If you do not get enough natural light (light through your windows is not sufficient) you’ll be likely to feel sleepy and groggy during the day. As this is much more difficult in the winter months, consider buying a SAD (Seasonal Affective Disorder) table lamp: they provide enough light for you to properly wake up, and you can use them in the morning while having your breakfast. This is also particularly important for the production of vitamin D.

3. CREATE A BALANCED ENVIRONMENT

We are spending a great amount of time at home, therefore it is crucial to make it an optimal environment. Think about how to use colours in your furnishings to make the environment more homey (with cushions, curtains, bedding, table cloths, wall art, home decorations etc. This can also help you to visually divide spaces, for example by having a different colour scheme in each room. You will want to establish boundaries especially if you work from home, and preferably use your bedroom for nothing but sleeping if you can. Keep any working and exercising activity in other parts of your home. Don't forget to get plants, even if you don't have a green thumb. There are many plants that have air-cleaning properties, and they are usually low-maintenance.