Winter changes your routine: darker mornings, less time outside, heavier meals and more time indoors with people who may be sick. A few adjustments can help you feel steadier through the season without an overhaul.
This guide covers five parts of winter wellness (sleep, light, movement, food and mood), a sick-day plan and a weekly checklist. For germ protection and vaccines, see How to Support Your Immune System During Winter.
Keep a steady sleep schedule, get daylight, move most days, eat regular warm meals and check in on your mood. If low mood or low energy lasts for weeks, talk to a health care provider. Seasonal affective disorder is a real condition with effective treatments.
Five areas of winter wellness
| Area | Winter challenge | Try this |
|---|---|---|
| Sleep | Long nights and irregular schedules. | Keep the same wake-up time and follow a wind-down routine. See this routine guide. |
| Light | Shorter days and less time outdoors. | Step outside for 10 to 20 minutes around midday, and sit near a bright window. |
| Movement | Cold, ice and dark evenings. | Use indoor options: Indoor Walking Workout for Cold Winter Days or the 10-Minute Mobility Routine. |
| Food | Comfort foods and a break from routines. | Make warm meals with vegetables and protein, such as soups, stews and oatmeal. |
| Mood | Lower energy and motivation. | Schedule something to look forward to each week and stay connected with people. |
Winter mood: when to get help
Many people feel a little flatter in winter. Seasonal affective disorder (SAD) is a type of depression that returns at the same time each year, usually in fall and winter. Symptoms can include low mood, loss of interest, low energy, oversleeping and changes in appetite. Treatments include light therapy, talk therapy and sometimes medication, so talk to a provider if symptoms last more than a couple of weeks or affect your daily life. If you are having thoughts of harming yourself, call or text 988 in the United States.
Staying active when it is cold
- Dress in layers with a moisture-wicking base, a warm middle and a wind-resistant outer layer.
- Watch for ice and wear shoes with good traction.
- Move indoors on severe-weather days. Walking laps in a mall, using stairs or following a video counts.
- Warm up for a few extra minutes before outdoor exercise.
- Ask a provider first if you have heart disease, asthma or circulation problems, since cold air can affect these conditions.
A winter sick-day plan
- Stock tissues, a thermometer, fluids and easy foods, like soup and crackers, before you need them.
- Stay home when you are sick to avoid spreading illness.
- Rest, drink fluids and eat what appeals to you.
- Know when to call a provider: trouble breathing, chest pain, high or persistent fever, dehydration or symptoms that get worse.
A weekly winter checklist
| Do | Times per week |
|---|---|
| Get outside in daylight | Most days |
| Move for 20 to 30 minutes | 3 to 5 |
| Cook one big pot of soup, stew or chili | 1 |
| Call or see a friend | 1 to 2 |
| Go to bed at the same time | Most nights |
A 20-minute indoor routine
| Minutes | Move |
|---|---|
| 0 to 3 | March in place with arm swings. |
| 3 to 8 | Brisk walk around your home or up and down stairs, if safe. |
| 8 to 13 | Chair squats, wall push-ups and standing knee lifts, 10 to 15 reps each. |
| 13 to 18 | Gentle stretches for the neck, shoulders, hips and calves. |
| 18 to 20 | Slow breathing and a glass of water. |
For more guidance, see Easy Strength Exercises for Absolute Beginners.
Winter skin and hydration
Cold air and indoor heating dry out skin and lips. Moisturize after bathing while skin is still damp, use lukewarm rather than very hot water, and drink water even when you do not feel as thirsty as in summer. If dry indoor air bothers you, a humidifier can help, but keep humidity between 30% and 50% and clean the device regularly to prevent mold.
Warm meals that keep you steady
| Meal | Idea |
|---|---|
| Breakfast | Oatmeal with nuts and fruit, or eggs with whole-grain toast. |
| Lunch | Vegetable and bean soup with whole-grain bread. |
| Dinner | Sheet-pan chicken or tofu with root vegetables. |
| Snack | Warm herbal tea and a handful of nuts, or yogurt with fruit. |
Staying connected
Social contact matters for mood, and winter can make it easier to isolate. Set a standing plan, such as a weekly phone call, a walk with a neighbor or a video chat. Small, regular contact usually works better than large, occasional events.
FAQ
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Sources and further reading
