We turned our clocks back this weekend, and winter is coming. Although I hate the days getting shorter, this is the circle of life and the price I pay for leaving Southern California. Fall is nice! Sweaters. Apple picking if ANYONE WOULD EVER TAKE ME.
Why doesn’t my winter look like this? Photo credit: Richard Rawling, BBC
I do find the decreased daylight a real bummer. I first experienced SAD when I lived in London, but I didn’t know what it was. It wasn’t a serious case, but it made me extremely happy to move to LA, where the SAD is less seasonal and more existential. (Joke! Kind of.) Coming up on my third winter in New York I feel better prepared. Part of that is thanks to global warming, I doubt it’ll get that cold. But more importantly I have tools to keep things in check. The circadian rhythms are 24-hour cycles that monitor your internal body clock, and when they’re off you will feel it in your energy levels and ability to sleep deeply. The jet lag you feel while traveling comes from them being thrown off, and Daylight Savings and waning daylight can throw them off again.
I recently made a new friend (shout out, Meredith!) who told me how she’s healed several health issues herself and increased her energy by doing things to regulate her circadian rhythms. I sometimes can get frustrated by the medical system (to put it mildly). Even when I find good doctors, they are expensive and lab tests can be a pain. It’s a nice reminder that you actually know your body best and can do things to feel better. She introduced me to Carrie B Wellness who is a big proponent of some of the below things that I now do. I’ve also gleaned wisdom from other sources including the very trendy neuroscientist Andrew Huberman and good old TikTok!
There are ways to support your circadian rhythms that can help you feel more awake during the day and have an easier time falling asleep at night. You may already know this stuff, and if so it’s a nice reminder to re-commit to feel better.
(Is there anything better than a stock image of a sad person in the winter?)
One day soon I will dive into my updated morning routine that I feel inordinately proud of, but here are a few basic things I’ve been doing to help support my circadian rhythms.
Within twenty minutes of waking up I go outside, look in the direction of the sunrise, and if the weather is amenable I stand there barefoot for 2-3 minutes! This does a few things. Being barefoot is very grounding, and looking at sunlight helps you wake up and can also improve your sleep at night. I think it’s so important to get outside in the winter. I know that if you work remotely and don’t have pets/ a reason to get outside it seems nice to stay in, but it is vital to get at least a few minutes of sunlight. Go for a walk!
I started using a sunrise lamp in the AM when I moved to an apartment where the bedroom doesn’t get much natural light. It helps! I use this one but there are lots of options.
I’m starting to actually use my red light glasses at night when I’m watching TV. You want to block blue light from your phones and other screens because it will keep you awake and disrupt your sleep! There are lots of options, but I use these. Get 15% with code Magnetic. I would love to eventually have a red light lamp in my bedroom for reading at night. I’ve heard good things about this one from Loftie, I’m going to check it out during their Black Friday sale.
I try to delay drinking coffee until I’ve been awake 1-1.5 hours in the morning. This is hard if you’re used to drinking it first thing! However, the science behind it is that it will work better if it doesn’t interfere with your body’s cortisol production, you will need less caffeine later, and therefore your sleep will benefit.
There are a few other things I’m going to prioritize now and later this season.
I’ve started taking Vitamin D again.
I’m all about the heat, and not from my clanking radiator! I love epsom salt baths, and want to prioritize using a sauna (ideally infrared) once a week.
When it gets really cold and dark I’m going to get back into hot yoga.
Let me know what you’re doing to support yourself this winter!
stay warm,
alex
Oh thank you for the tips! Will get back to hot yoga and also add sauna sessions in this winter 🔥