Five simple habits for a healthier, happier winter

Winter can be beautiful in Colorado – but it can also be tough on both our bodies and minds. Shorter days, colder temperatures and more time indoors can leave many of us feeling low on energy, off our routines and less connected than usual. Add in cold and flu season, and winter can feel like a long stretch of extra challenges.

If you’ve noticed changes in your mood, motivation or daily habits during this time of year, know that you are not alone. The good news is that small, realistic lifestyle shifts can make a meaningful difference in supporting your physical and mental well-being.

Why winter feels more challenging

It can be normal to feel a dip in energy during the winter months. Some people experience mild “winter blues,” while others may notice more significant symptoms due to Seasonal Affective Disorder (SAD).

Whether you are experiencing SAD or the winter months are simply affecting your energy and motivation, there are a handful of factors that may play a role and things you can do to help. Light exposure, movement, quality sleep, nourishing food and social connection are powerful tools that you can use to support your well-being during the colder months this year.

Small habits that make a big difference

“Regular movement like daily walks, prioritizing sleep with a consistent bedtime, and morning light exposure can help regulate circadian rhythms and energy levels,” says BCH provider Katherine Walker, MD. “Mindfulness practices such as brief meditation or breathing exercises can also reduce stress and boost emotional resilience during the darker months. “Small, consistent habits can make a big difference in winter mood and energy.”

1. Get daily light exposure

Shorter days decrease our exposure to natural light, affecting circadian rhythms and hormones – like melatonin or serotonin – leading to fatigue, sadness and in some cases SAD.

Sunlight plays a powerful role in regulating energy, sleep and mood. Johns Hopkins Medicine notes that shorter days can disrupt our internal clock, decreasing melatonin and serotonin.

Try to:

• Spend time outside each morning, even if it’s just for a few minutes.
• Open blinds and curtains as soon as you wake up.
• Talk to you provider about light therapy if needed.

2. Move your body – even a little activity counts

Cold temperatures can make it tempting to stay inside and avoid outdoor exercise, which may result in lower energy and increased stress.

The CDC explains that regular activity can help improve sleep, reduce anxiety and boost overall energy.

Try:

• Short walks outside, bundle up in layers to protect yourself from the cold.
• Indoor stretching, yoga or strength training exercises.
• Breaking movement into “bite-size” activity throughout the day. Consistency often matters more than intensity.

3. Protect your sleep routine

With darker afternoons and shorter days, sleep patterns can easily shift to oversleeping and difficulty waking, making structure especially important. Keeping your bedtime and wake time consistent helps stabilize your internal clock. “Practicing good sleep hygiene and behavior will regulate the sleep-wake cycle, says BCH psychiatrist Daniel Fisher, MD. “Make it a priority to give yourself adequate opportunity to sleep,” says BCH pulmonologist and sleep medicine specialist Thomas Minor, MD. “If necessary, set an alarm in the evening to remind you it’s time to end your activities and go to bed.”

Support your sleep by:

• Getting morning light exposure during the day.
• Reducing screen time before bed.
• Creating a calming nighttime routine.
• Head to bed with enough time to get a full 7-9 hours of sleep.

4. Nourish your body with wholesome foods

“Comfort foods” are a go-to during the winter, but they can increase your carbohydrate intake, risking unplanned weight gain and nutrient deficiency.

Be sure to find balance with nutrient-dense foods that support steady energy and mood. Small changes, like adding one extra vegetable a day or prepping lunches ahead, can go a long way.

Aim for:

• Adding color to your plate whenever you can with fruits and vegetables rich in healthy fiber and vitamins.
• Lean proteins and healthy fats that help keep you feeling full longer.
• Cozy up with hydrating foods like soups, herbal teas and broth.

5. Stay connected to care for your emotional health

Winter often means less social time, but connection can impact our moods more than we think. Boulder Heart cardiologist Nelson Trujillo, MD gives helpful tips: “Social connections are vital to our sense of belonging. Look for local events, volunteer, join a class or group, and don’t be afraid to try new things.”

Consider:

• Calling or checking in with a friend.
• Practicing mindfulness or gratitude.
• Joining a group class or activity.
• Reaching out to a behavioral health provider if feelings of loneliness or isolation become unmanageable.

Bottom line

Winter naturally changes how we feel, move and connect – but small, intentional habits can help you stay grounded and energized. With daily light exposure, regular movement, quality sleep, nourishing food and meaningful social connection, the habits you build now can support your health long after the season ends.

You don’t have to navigate winter alone. If you are experiencing symptoms of Seasonal Affective Disorder (SAD) or are feeling unable to cope this season, contact your Primary Care Provider to make an appointment or find a new provider who can help.