Every year, I am shocked at how early it becomes dark once the clocks go back. I have always been an early riser, so when I wake up at my usual time of 6 a.m., it’s pitch black outside. Even I, who normally have a spring in my step first thing in the morning, struggle to wake up and get out of bed.

Usually, when you wake up, your body stops producing the sleep hormone melatonin when it sees sunlight. Obviously, that doesn’t happen this time of year. You are forcing yourself to wake up in the dark while you are still producing melatonin, leaving you feeling sleepy and groggy.

The evenings seem to come around really quickly, especially on days where the weather is dull and dismal. Getting the healthy amount of sunlight we need each day to stay happy and healthy can be a challenge.

Here are some tips on how you can deal with the darker mornings and earlier evenings.

Routine Is Key 

Having a good morning and evening routine is key to staying happy and healthy even more so during the darker months. Try to get up and go to bed at the same time every day this helps you establish your circadian rhythm. This can help you to feel more alert and focused during the day and help you sleep better at bedtime.

Include something in your morning routine that makes you happy like practicing gratitude, reading, yoga or meditating. This helps to start your day off with a good mindset and is a great way to practice self-care.

To combat the longer evenings include things into your routine like trying new recipes, taking up a cosy hobby, exercising or playing board games with the family. The more you can stay in a routine the better you will feel.

Light Source 

You need a little help telling your body and brain that it’s time to wake up this time of year so get those lights on. There are special lamps available that mimic the sun but if you don’t want to invest in one then turn on your main lights instead.

Get outside into natural light as much as you can during daylight hours. Wrap up warm and either take a daily walk or get out in the garden. On the days when I don’t feel up to taking a walk, I sit in my garden with a coffee and a book.

Vitamin D

Vitamin D is vital for bone, brain, muscle and nerve health and during the summer months, the sun provides you with an adequate amount. In the darker months, you can’t always produce enough naturally, so you might want to take a daily supplement.

Nutrition & Movement

Good nutrition and daily movement are vital for good physical and mental health even more so this time of year. Your immune system often needs to work harder with all the winter viruses floating about so giving it a helping hand is key.

Include nutrient-rich foods like fruits and vegetables, oily fish can give you a vitamin D boost too. I like to incorporate as many veggies as I can into winter comfort foods like stews, soups and pies.

Moving your body doesn’t have to include a full gym workout or a race around the park. I like to do things like gentle yoga, a ten-minute walk around the block or a little boogie in the kitchen to a favourite song. Any movement is better than none and can help you sleep better, feel stronger and release those all-important happy hormones for good mental health.

Plan Something Fun

I find that one thing that really helps boost my mood and keeps me focused this time of year is planning something to look forward to. This could be planning a holiday for the new year, some festive days out, setting new goals or creating a vision board. Anything that gets you excited for the future really. These plans don’t need to be set in stone it’s more about keeping your mind active and in a positive mindset.

I hope that you find some of these tips useful. Is there anything you do to help you deal with the darker mornings and earlier evenings? Leave me a comment and let me know.