Why winter can leave you feeling flat (and what you can do about it)
As the days grow shorter and the light fades earlier, many of us notice a quiet shift in how we feel. You might wake up feeling sluggish or flat. What we think of as comfort foods tend to call more loudly. And motivation? That might feel like it’s gone into hibernation.
But this isn’t just in your head – there’s a biological reason for it.
In winter, we’re exposed to less natural light, and that can disrupt our circadian rhythm – the internal clock that regulates everything from mood to hormone production. Less sunlight also affects melatonin and serotonin levels, two key players in sleep and emotional wellbeing. Combine that with more time indoors, less movement and fewer fresh whole foods, and it’s no wonder we feel flat, foggy, or stretched thin.
In 25 years of clinical practice, I’ve seen this pattern emerge every winter:
- The days shorten, the air gets cold and we retreat indoors.
- Energy and mood can start to suffer.
- Without the right support, this can snowball into persistent fatigue, low motivation, frequent colds, a dip in vitality and a sense that something’s just… off.
So what can you do?
Winter wellness doesn’t need to be a big reinvention. It’s often the simple, consistent rituals that offer the greatest support.
1. Make the most of the morning light
Even a few minutes of recognising a new day has dawned, whether that be outside or gazing out the window if it’s just too chilly – ideally within an hour of waking – can help reset your internal body clock, support hormone production and lift your mood. Light signals to your body that it’s time for melatonin (your sleep hormone) to plummet, allowing serotonin (a happy, calm, content hormone) to rise. This also helps anchor your sleep-wake cycle, which can become disrupted in darker months.
2. Move in ways that feel good
You don’t need to push yourself through an intense workout if that’s not what your body is asking for. Or if it is – go for it! Gentle movement – like walking, stretching or restorative yoga – helps support circulation, mood and energy without depleting your reserves.
3. Nourish with warming whole foods
Soups, stews, roasted vegetables and slow-cooked meals bring warmth and nutrients. Aim for a rainbow of vegetables, include legumes if they appeal, alongside some quality protein – and don’t forget digestion-loving herbs and spices like ginger, turmeric and fennel.
4. Support your system with targeted nutrients
When persistent stress, ultra-processed foods, or chronic inflammation are part of the picture, too many people become depleted in key nutrients over winter. That’s one reason why I formulated specific Bio Blends products to offer targeted support:
• Organic Daily Greens & Reds A blend of nutrient-rich bitter greens and antioxidant-packed reds to support your body’s natural detoxification processes, energy production and digestive health – particularly useful if your veggie intake dips in the colder months.
• Organic Zinc Zinc plays a powerful role in immune health, hormone regulation, skin repair and mood stability. Many people don’t get enough of it – especially when their daily choices lean more towards ‘comfort’ foods.
• Iconic Iron Iron deficiency is one of the most common reasons for persistent tiredness, brain fogginess and low mood. Iconic Iron delivers ferritin-iron from organic peas – a gentle, gut-friendly form that’s absorbed differently from traditional supplements – avoiding all of the typical absorption hurdles – and paired with key co-factors nutrients to help your body use that iron effectively once it’s inside you.
5. Create small daily rituals for calm
A warm drink by the window. A few long, slow belly breaths before your next task. Reading a chapter of a book instead of scrolling your phone at night. These small moments help regulate your nervous system and remind your body it’s safe to slow down – something it often craves even more of in winter.
