4 Helpful Tips to Get you Through the Winter

Winter is right around the corner. How do you get used to wintertime as quickly as possible without any problems?

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Biological clock

Everyone has a biological clock that determines that we should spend part of our time sleeping. When it gets dark in the evening, the hormone melatonin makes you sleepy, and your blood pressure and body temperature drop. In the morning, we are triggered by the hormone cortisol. In addition, there are "clock genes" in every cell of our body that regulate the production of proteins at certain times, but also, for example, release energy and convert nutrients. These clock genes are in contact with our biological clock, which is set to a 24-hour rhythm.

The effect of wintertime

When winter time sets in, the clock goes back one hour. You would think that that one hour would not make much difference, but still your biological clock gets upset for a while. That's because the amount of light in a day is played with artificially. This can cause you to wake up earlier, sleep poorly and be tired. And that, of course, interferes with the rest of your day. Fortunately, there are some things you can do to reduce the negative impact.


Light is hugely important for your biological clock. Therefore, it is important to spend some time in full (daytime) light immediately after you wake up. In addition, try to catch enough light during the day. In the evening, it is better to reverse this: dim the lights and avoid screen use before going to sleep. Also while sleeping, make sure your room is dark and use a sleep mask if necessary. 

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Fixed routines

It also helps to work with set routines. Go to bed around the same time every night and get up at the same time every morning as well. In addition, make sure you take time to relax in the evening, as this is better for your sleep.

Get moving

Chances are you are too tired to do anything, but it is still important to get plenty of exercises. Take a walk, get some fresh air, or exercise. By keeping your body active, you will see your fatigue decrease.


Your diet can also make a world of difference. Choose a high-protein breakfast in the morning, because that will give you energy. For example, have yogurt with some nuts and fruit or a boiled egg. In the evening you can choose a meal rich in carbohydrates, such as pasta, brown rice, quinoa, and buckwheat. Just before going to bed, you can eat a banana or cherries. These contain substances that help produce serotonin.