Winter is for deep rest and hibernation.
This is the season of deeper sleep, less time spent outdoors, choosing to be more introverted and snuggle into our cocoons. We’re gaining an hour of sleep, mornings are darker, the sun sets earlier. If you’re feeling more inclined to rest and do “nothing” during these months, that’s your natural instinct speaking its truth.
Below are ways to support yourself during the winter season:
Sleep earlier and don’t feel guilty for staying in bed a little longer
The sun begins to set for most between 4-5pm, and because of this it’s common to begin feeling sleepy around 7-8pm. If you feel the desire to sleep earlier than usual, honor it. And because the early morning 6-7am tends to be dark, it’s also absolutely okay to stay in bed a little longer and take up that snooze a few more times. Remember humans are mammals, we need to hibernate too.
Sleep on your left side
Because our digestion tends to slow down in the winter months, finding ways to support your gut is vital. Sleeping on the left actually helps to aid in digestion. If you’re not used to sleeping on your side but want these added benefits, giving yourself a tummy massage is another method I love. Start at your right hip and move upward towards your right breast, to your left towards your heart, down to your left hip and then back over to your right. Move in a circular motion and I suggest applying oil to help glide your hands and fingers as you apply light pressure.
Practice more meditation, take up journaling and take up reflection work
Because of the stillness and slowness of the winter months, this is the perfect time to take up more still meditative practices, journaling and even some more reading. Our nervous system craves parasympathetic (rest and digest) even more during the winter than any other month. Honor that by utilizing these slower practices and maybe even invite some close friends over for a journaling and reflection practice, it’s always comforting to have others to share thoughts with.
Practice gentle stretching throughout the day to encourage lymphatic movement and muscle flexibility
You’re likely not in the mood for high endurance vigorous exercise these months, and that’s okay! Take up more low impact exercises such as yoga (yoga nidra, yin yoga, hatha yoga), Pilates, walks in nature, mobility work and a lot of stretching. I can almost guarantee that most of us are spending more time either sitting in a chair or laying in bed, so practice some more gentle stretching throughout the day to keep the lymphatic system moving and your muscles and joints lubricated and flexible.
Enjoy your largest meal mid-day and sip on warm beverages throughout the day
Our digestive systems tends to be slower during the colder months, because of the weather and because we are not moving our bodies as frequently as we would be in the summer. This is why it’s important not to eat heavy large meals throughout the day, as this will cause stagnation, constipation, bloating and general discomfort. Eat your largest most filling meal mid-day, to give your body ample time to digest and sip on warm beverages such as hot water with lemon and herbal teas, to not only keep your body warm, but to help digest your foods throughout the day.
Focus on warming foods and spices such as stews, soups, cooked vegetables, lean warm proteins and spices such as cinnamon, cardamom, turmeric, saffron, ginger, nutmeg, cloves, black pepper and cayenne pepper.
Pamper your physical self with warm body oil massages
If you’re not able to receive regular massage from a licensed professional, your hands can also do the job. Warm up some oil and massage it into your skin. A study from Cedars Sinai showed that massages assist lymphocytes (which boost white blood cells) and decrease cortisol. If you have any leftover oil, massage it into your scalp as well.
My favorite blend: avocado oil with rosemary. Avocado is very hydrating and nourishing for the skin and scalp and rosemary helps with hair growth
Utilize more candlelight
With limited light exposure during these months, due to darker early mornings and earlier sunsets, we need to be mindful not to jar our circadian rhythm with artificial light. Towards the end of the night, as you’re winding down and getting ready to sleep, begin to use more candlelight, salt lamps and red light bulbs. This will help to lower cortisol production and increase melatonin, so you can get the best sleep.
Keep your body warm, especially your feet and torso
Our feet especially, reflect our bodies blueprint. In TCM (Traditional Chinese Medicine) our feet has acupressure and meridian points to various organs throughout our body. This is why keeping our feet warm with socks is so crucial during the winter months. Warmer feet mean more blood circulation, which will help you sleep better during the winter and regulate your body’s overall temperature. When your body temperature dips too low, it can also suppress your immune system. The same goes for keeping the torso warm - ladies especially! Our reproductive organs, digestive system and kidneys all reside in the lower extremity of our torso, which is reason enough to keep this area of our bodies warm. This will also help to reduce PMS symptoms such as cramps and low back pain, for menstruating humans.
Say no more
Because everyone tends to be slowing down with work or school during the earlier part of the season, there is a desire to spend more time with loved ones. The invites might be overwhelming, so if you don’t feel a firm yes, then say maybe or say no. Respect first what you’re craving and if it is time with others, then lean into that. But if you’re truly wanting more alone time, say no. I tend to tell others “I’m resting for the spring!”