As the days grow shorter and the air becomes crisper, it’s time to embrace the natural rhythms of the seasons and adjust our routines to support our health and wellness.
Autumn invites us to prepare for the colder months ahead, but it’s important that we do so mindfully to stay balanced and energised, especially if it’s a busy time for you personally and professionally.
Take a read of my guide below – packed with practical strategies to help you thrive during the shorter days and colder, darker months of autumn and winter.
Five Self-care Strategies for Embracing Autumn & Winter:
1. Adjust Your Routine for Shorter Days
The most noticeable shift during autumn/winter is the decrease in daylight. This can have a significant impact on our mood, energy levels, and daily routines. To work with the natural changes, consider the following:
- Shift your sleep schedule: With the sun setting earlier, it can be beneficial to adjust your sleep schedule. Aim to go to bed and wake up earlier to maximise daylight exposure, which helps regulate your circadian rhythm – responsible for the biological clock of every cell in your body, impacting not only your sleep but also your mood, energy and metabolism.
- Prioritise morning light: Exposure to natural light in the morning is key to boosting your mood and energy levels. Open your curtains as soon as you wake up. If possible, it’s even better to get outside for 10-30 minutes – go for a short walk or sit outside taking in the daylight. Some fresh air and sunlight can make a big difference in how you start your day and this will also hugely support your mental and physical health.
- Structure your day: As the evenings darken earlier, our energy naturally dips. To work with this, structure your day to tackle your most important or mentally demanding tasks in the morning and early afternoon. Use the later part of the day for lighter activities like organising, reading, or unwinding.
2. Create a Cosy, Restorative Space at Home
As we spend more time indoors during autumn and winter, it’s important to create a home environment that promotes relaxation. A cosy, inviting space can help you recharge after long days.
- Embrace warm lighting: As daylight fades earlier, switch to soft, warm, low-level lighting in the evenings. Candles, string lights, and lamps with dimmers can create a soothing atmosphere that helps you wind down and relax. It’s also key in supporting your circadian rhythm – bright overhead and blue/white light is going to signal to your body that it’s daytime and will disrupt your hormonal cycles.
- Layer your space: Bring out the soft blankets, warm throws, and plush pillows to make your home feel inviting and comforting.
- Incorporate relaxing scents: Scents like cinnamon, clove, and eucalyptus are perfect for autumn. Use essential oils and candles.
3. Keep Focused on Your Nutrition
As temperatures drop, our bodies naturally crave warmth and comfort. However, it’s important to balance indulgence with nourishment to stay healthy and energised throughout the season.
- Seasonal foods: Autumn is the perfect time to enjoy seasonal produce like root vegetables, squash, and leafy greens. These nutrient-dense foods are not only comforting but also packed with vitamins and minerals that support your immune system during the colder months.
- Warm and comforting meals: Swap out cold salads for soups, stews, and hearty one-pot meals. These dishes are easier to digest and help keep your body warm from the inside out. They’re also great for busy people as you can batch cook and put some portions in the freezer.
- Supplement with vitamin D: With shorter days and less exposure to sunlight, it’s common for vitamin D levels to drop in autumn and winter. Consider supplementing with vitamin D to support immune function, bone health, and mood during the darker months. Speak to a healthcare professional to determine the right dosage for you.
- Natural immune-boosting supplements: Invest in natural immune boosters like echinacea, elderberry, vitamin C, and zinc. Taking these supplements daily or when you feel rundown can help strengthen your immune system and fend off colds or flu. They can be helpful as a preventative measure or at the onset of symptoms.
4. Continue to Exercise in Colder Weather
We might not feel like getting outside for a run or a game of tennis, however, it is important to maintain movement.
- Gentle movement: As the days get colder, it can be tempting to hibernate. Instead, embrace gentler forms of exercise in the evenings that keep you moving without overexertion. Yoga, stretching, or brisk walks outside can help improve circulation and maintain energy levels.
- Bundle up and get outside when you can: Fresh air, even in cooler weather, can be revitalising. The key is wearing the right clothing. As the Nordic saying goes, “There’s no such thing as bad weather, only bad attire.”
- Exercise in daylight: For more intense forms of exercise, it’s best to do them during daylight hours. Our bodies start producing melatonin—the hormone that signals it’s time to wind down—about 2 to 3 hours before sleep. This process is triggered by sunset and darkness. Exercising intensely after dark can disrupt this rhythm, confusing the body and potentially raising stress levels, which in turn can affect the quality of your sleep.
5. Stay Connected While Embracing a Slower Pace
Autumn and Winter encourage us to slow down and enjoy a more reflective, introspective pace (either side of Christmas festivities). However, this doesn’t mean we have to disconnect from our social lives, just because summer has come to an end. Maintaining connections, even at a slower pace, is key to our emotional wellbeing.
- Intentional gatherings: Instead of large social events, consider hosting smaller, more intimate gatherings with close friends or family. A cosy dinner party, movie night, or a board game evening can provide a meaningful connection without the overwhelm.
- Stay in touch virtually: If you’re not up for in-person meetups, schedule regular catch-ups with friends or family over video calls or even just check in via text. These simple gestures can help you feel connected and supported.
- Make time for self-connection: While it’s important to stay socially connected, don’t forget to nurture your relationship with yourself. Autumn is an ideal time for self-reflection. Journaling, meditating, or simply enjoying quiet moments with a cup of tea can help you reconnect with your inner self.
Embracing Seasonal Change with Simple Strategies
As we transition into autumn and prepare for winter, it’s essential to adjust our routines and embrace the slower pace of the season to best support our health and wellbeing. I hope these strategies show you that it can be easy to make small changes to help you really make the most of these seasons.
By syncing with shorter days, creating restorative home environments, nourishing our bodies with seasonal foods, and staying connected to both ourselves and others, we can actually thrive during the colder, darker months.
Kate x
