Combatting the Winter Blues, Naturally
Light some candles, get cozy, and settle in for longer nights and shorter days.
As the clocks fall back and we adjust to shorter days, many of us start to feel the winter blues setting in. While it’s common to feel a shift in mood with less sunlight, there’s also an opportunity here to reframe our experience. Daylight Saving Time, despite its modern origin, aligns us more closely with the natural rhythm of life during the "fall back" phase. Historically, winter has always been a time for humans to slow down, rest, and renew, echoing the natural cycle where the earth pulls inward, preparing for spring's new growth.
With the advent of artificial lighting and other conveniences, modern life has distanced us from nature's seasonal flow. Before electricity, people relied on natural light and fire to signal the end of the day. As the days shortened, they naturally fell into a slower pace. By embracing this natural rhythm, we can invite a season of introspection, one that sets us up to bloom fully when spring arrives.
Embracing the Yin Time of Year
Winter is a yin time—a season where rest, quiet, and contemplation take precedence. Instead of fighting this shift, embracing it can bring a welcome balance to the intense energy of the year’s more active seasons. This is a time to honor slower rhythms and let ourselves take a metaphorical exhale. Accepting, and even welcoming, this seasonal transition is key to moving through the winter blues.
Here are some ways to take advantage of the long nights:
Seasonal Rituals for Long Winter Nights
Long nights create opportunities for sensual rituals.
Herbal Teas & Warming Foods: Spices like cinnamon, clove, ginger, and cardamom not only warm the body but also carry calming effects that encourage relaxation. Choose teas that incorporate these ingredients, or make a blend yourself. Foods in alignment with the season—root vegetables, broths, and stews—can nourish and ground you.
Candles & Gentle Lighting: Bright artificial lighting can disrupt our bodies' natural rhythm by tricking us into staying alert. Dim the lights as evening approaches, and add candlelight or a gentle lamp for ambiance. If you have a fireplace, use it to create a warm, inviting space that’s perfect for reading or quiet reflection.
Sleep & Warmth Rituals: Consider using a mattress warmer or a weighted blanket to create a cozy sleeping environment that invites deep rest. Crack a window to let in fresh air, which can improve sleep quality. A warm bath in the evening with a calming essential oil like lavender or chamomile can also help signal to your body that it's time to unwind.
Morning Hydration: After a long winter night, the body often craves hydration. Start your day with a full glass of water before any caffeine to help you feel awake and clear-headed. For coffee drinkers, be mindful of caffeine’s long half-life (8–10 hours) and aim to finish your last cup by early afternoon to promote better sleep.
Shift Daylight Activities: To make the most of natural light, consider shifting some activities you usually do in the evening to earlier in the day. Reading, crafting, or even gentle exercise by a window can help boost your mood and provide exposure to natural daylight. If possible, adjust your work schedule slightly to leave some daylight for a post-work stroll.
Connecting with Those You Love: Winter is a beautiful time to nurture close relationships, as the quieter days naturally invite us to gather with loved ones. With the hustle and bustle of summer behind us, winter offers an opportunity to slow down and truly be present with those who matter most. Whether it's sharing a cozy meal, having heartwarming conversations by the fireplace, or bundling up for a crisp winter walk, these shared moments create lasting memories. Consider making small traditions that you can look forward to each winter. Host a simple weekly tea gathering, plan a family movie night, or start a seasonal book club with friends. These rituals of connection offer warmth and joy, reminding us that companionship and love are as essential as the warmth of a fire.
Experiment with SAD Light Therapy: Seasonal Affective Disorder (SAD) lights are widely used and can be incredibly effective for those who feel significantly affected by low light levels. Placing a therapy light on your desk or near your workspace for 20-30 minutes in the morning can help combat feelings of lethargy.
Reframe Your Perspective
Winter gives us permission to soak, a ritual associated with longevity.
Winter gives us permission to rest more, slow down, and take stock of our lives. Rather than resisting, let this be a season to experiment with what makes you feel grounded and balanced. Experiment with simple, natural practices before turning to technology or supplements; sometimes the easiest adjustments are the most effective.
Winter’s slower pace reminds us to prioritize self-care and self-reflection. Shorter days don’t have to feel limiting—they can be a time to tune in, adjust our lives, and embrace the nourishing quiet of this time of year.
Namaste.