Winter Wellness

Thriving through the dark months—light, mood, energy, and health strategies for winter.

📖 The Story

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For years, Mark dreaded winter. By November, his energy cratered. By January, he was barely functional—gaining weight, sleeping poorly despite being exhausted, skipping workouts, and feeling a constant low-grade depression.

His doctor suggested several strategies: a light therapy box each morning, vitamin D supplementation, maintaining exercise (even at reduced intensity), and most importantly, accepting that winter required a different approach than summer.

"You're fighting your biology," she explained. "Your body evolved to slow down in winter. Working with that instead of against it is the key."

Mark adjusted his expectations. Winter became maintenance mode, not performance mode. He honored his body's need for more sleep. He used light strategically. He stayed active but didn't beat himself up about lower intensity.

The change was remarkable. Winter stopped being misery to survive and became a season to navigate skillfully.

"I still prefer summer," Mark admits. "But now winter doesn't derail my whole year. I've made peace with the dark months."

The lesson: Winter challenges are real, rooted in biology, and manageable. The key is working with your body's seasonal responses rather than fighting them.

## 🚶 Journey

Timeline of Winter Wellness Adaptation

Week 1-2: Foundation

Establish morning light routine (light box or outdoor walk)
Adjust sleep schedule for longer nights
What to expect: Initial resistance, building new habits

Week 3-4: Building

Optimize vitamin D (sunlight, supplements)
Build indoor movement routine
What to expect: Energy stabilization, mood improvement

Month 2+: Mastery

Winter routine feels natural
Thriving despite darkness
What to expect: Winter becomes manageable, even enjoyable

🧠 The Science

Why Winter Is Hard

Light Deprivation Effects

Reduced Day Length:

Winter solstice: only 8-9 hours of daylight at northern latitudes
Less UVB = no vitamin D synthesis
Less light exposure = disrupted circadian rhythms

Hormonal Changes:

Melatonin increases (more darkness = more melatonin = more sleepiness)
Serotonin decreases (light stimulates serotonin production)
Dopamine may decrease
Cortisol patterns can shift

Seasonal Affective Disorder (SAD):

Affects 5-10% significantly, 10-20% with milder symptoms
More common at higher latitudes
More common in women
Mechanism: light deprivation affects neurotransmitter balance

Metabolic Winter Changes

Change	Why It Happens	Implication
Increased appetite	Evolutionary drive to store energy	Weight gain tendency
Carb cravings	Carbs boost serotonin temporarily	Can lead to overeating
Lower energy	Conservation mode	Reduced activity
Increased sleep need	Hormonal shifts	May need 8-9+ hours
Lower vitamin D	No UVB synthesis	Immune and mood impacts

Immune Vulnerability

Why We Get Sick More in Winter:

Indoor crowding increases transmission
Dry heated air dries mucous membranes
Reduced vitamin D impairs immune function
Disrupted sleep weakens immunity
Viruses survive longer in cold, dry air

🎯 Practical Application

Winter Wellness Strategies

Light Management
Mood Support
Sleep Strategy
Nutrition

Strategic Light Exposure

Light Therapy Box:

10,000 lux intensity (standard recommendation)
20-30 minutes each morning
Within first hour of waking
At arm's length from face
Don't stare directly—place beside you

Light Box Guidelines:

Specification	Recommended
Intensity	10,000 lux
Duration	20-30 min/day
Timing	Morning (within 1 hr of wake)
Position	16-24 inches from face
Angle	Slightly above eye level

Natural Light:

Get outside during daylight hours, even briefly
Midday walk (when sun is highest)
Face toward sky (don't need direct sun)
Even cloudy days provide more lux than indoor lighting

Indoor Light Enhancement:

Bright bulbs in main living areas
Open curtains/blinds during daylight
Light-colored walls reflect more light
Consider "daylight" spectrum bulbs

Dawn Simulation:

Dawn simulator alarm clocks
Gradually increase light before wake time
Mimics natural sunrise
Helps with morning grogginess

📸 What It Looks Like

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Sample Winter Day

Optimal Winter Schedule:

Time	Activity	Purpose
6:30 AM	Wake, light therapy box (30 min)	Circadian anchor, mood
7:00 AM	Warm breakfast with protein	Energy, satiety
7:30 AM	Supplements (Vitamin D, omega-3)	Support
12:00 PM	Lunch + outdoor walk (15-20 min)	Daylight, movement
5:00 PM	Indoor workout (gym, home, class)	Maintain fitness
6:30 PM	Hearty dinner	Nourishment
8:00 PM	Wind-down, dim lights	Prepare for sleep
9:30 PM	Bedtime	Honor sleep need

Winter Exercise Maintenance

Weekly Structure:

3-4 workouts (vs. perhaps 5-6 in summer)
Reduced intensity (maintenance, not PRs)
Mix of: gym, home workouts, classes
At least 1 midday outdoor activity (walk, hike)

Realistic Winter Goals:

Maintain strength (not necessarily gain)
Consistent movement (frequency over intensity)
Don't lose what you've built
Build base for spring ramp-up

Winter Supplement Stack

Supplement	Dose	Timing
Vitamin D3	3,000-5,000 IU	Morning with food
Omega-3	1-2g EPA/DHA	With food
Vitamin C	500-1,000 mg (optional)	Any time
Zinc	15-30 mg (if deficient)	With food

🚀 Getting Started

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Immediate Actions

Week 1: Light Foundation

Purchase light therapy box (10,000 lux)
Begin daily morning use (20-30 min)
Schedule at least one outdoor midday break daily

Week 2: Supplements

Start vitamin D supplementation (3,000-5,000 IU)
Consider omega-3 supplementation
Note baseline mood and energy for comparison

Week 3: Routine Establishment

Set consistent sleep schedule
Establish exercise routine (realistic intensity)
Create indoor workout options

Week 4: Refinement

Assess what's working and adjust
Evaluate mood and energy changes
Plan for remainder of winter

Minimum Effective Winter Wellness

If You Only Do Three Things:

Light therapy - 20-30 min each morning
Vitamin D - 3,000-5,000 IU daily
Daily outdoor time - Even 10 minutes

This foundation addresses the primary challenges of winter (light deprivation, vitamin D deficiency) with minimal effort.

🔧 Troubleshooting

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Common Problems and Solutions

Problem: "Light therapy isn't helping my mood"

Ensure proper use: 10,000 lux, 20-30 min, morning, close enough
Takes 1-2 weeks to notice effects
Consistency is key (every day)
If still not helping: check vitamin D, consider therapy

Problem: "I can't get outside during daylight"

Early morning: light therapy compensates
Lunch break: even 10 minutes matters
Weekend: prioritize outdoor time
Consider changing commute if possible

Problem: "I gain weight every winter"

Some gain is normal (1-3 lbs)
Significant gain suggests over-compensation
Prioritize protein (reduces carb overconsumption)
Maintain activity even at lower intensity
Don't severely restrict (causes rebound)

Problem: "I can't maintain my workout routine"

Adjust expectations (maintenance, not gains)
Reduce frequency if needed (3-4 vs. 5-6 days)
Home workouts for convenience
Find winter activities you enjoy (indoor sports, classes)

Problem: "I'm sleeping too much"

8-9 hours may be appropriate in winter
If >10 hours consistently, may indicate depression
Light therapy and exercise help regulate
Anchor wake time even if allowing extra sleep

Problem: "My mood is severely impacted"

SAD can be serious—take it seriously
Light therapy + vitamin D + exercise first
If insufficient, see healthcare provider
Therapy (especially CBT) is effective
Medication may be appropriate for some

## 👀 Signs & Signals

Positive Winter Adaptation

Maintaining energy despite short days
Stable mood throughout winter
Good sleep quality

Warning Signs

Increasing fatigue as winter progresses
Social withdrawal beyond normal introversion
Carb cravings and weight gain

Red Flags

Symptoms of Seasonal Affective Disorder
Depression that interferes with daily function
Inability to get out of bed

🤖 For Mo

Coaching Guidance

Assessment Questions

"How do you typically feel in winter compared to summer?"
"Have you ever been diagnosed with SAD or suspected you have it?"
"What's your current approach to winter (light, supplements, exercise)?"
"What latitude do you live at? (affects severity)"

Coaching Approaches

For SAD Symptoms:

What you're describing sounds like Seasonal Affective Disorder, which is really common—especially at northern latitudes.

The most effective interventions:
1. Light therapy box: 10,000 lux, 20-30 min every morning
2. Vitamin D: 3,000-5,000 IU daily (winter months)
3. Maintain exercise: Even reduced intensity helps significantly
4. Get outside: Even brief daylight exposure matters

Light therapy alone helps most people substantially. Should we start there?

For General Winter Struggles:

Winter is hard for a lot of people—it's not weakness, it's biology.

Let's focus on the fundamentals:
- Light exposure (therapy + natural)
- Vitamin D supplementation
- Adjusted expectations (maintenance mode)
- Consistent routine despite darkness

Which area feels most problematic for you right now?

Common Mistakes to Catch

Not using light therapy correctly (too far, wrong time, inconsistent)
Ignoring vitamin D entirely
Same exercise expectations as summer
Severely restricting food (causes worse cravings)
Isolating socially
Waiting until they're miserable to act

Example Coaching Scenarios

User: "I hate winter. I feel depressed, have no energy, and gain weight every year." → "You're describing classic winter challenges, likely connected to reduced light exposure. Good news: this is very manageable. Step one: get a 10,000 lux light therapy box and use it every morning for 20-30 minutes within an hour of waking. Step two: start vitamin D supplementation (3,000-5,000 IU daily). These two interventions address the core issue—light deprivation. Most people feel noticeably better within 1-2 weeks. Can you start with these?"

User: "I can't make myself exercise in winter." → "That's really common—the drive to hibernate is strong. A few strategies: First, lower your expectations. Winter is maintenance mode, not PR mode. If you normally work out 5 days, 3-4 is fine. Second, remove barriers—home workouts eliminate the 'going out in the cold and dark' friction. Third, try exercising at midday if possible—you get light exposure and movement. Fourth, find something you genuinely enjoy in winter (indoor classes, swimming, etc.). What's the biggest barrier for you specifically?"

## ❓ Common Questions

How do I know if I have SAD vs. just disliking winter? SAD involves significant functional impairment: difficulty working, strained relationships, inability to engage in usual activities. Mild winter blues are uncomfortable but manageable. If in doubt, try light therapy—it helps both and has no downside.

Does light therapy actually work? Yes—it's a proven, first-line treatment for SAD. Meta-analyses show effect sizes comparable to antidepressants for seasonal depression. It works by resetting circadian rhythms and boosting serotonin.

How much vitamin D should I take? Most people need 2,000-5,000 IU daily in winter at northern latitudes. Optimal blood levels are 40-60 ng/mL. Testing helps determine your specific needs. Vitamin D is fat-soluble, so take with food.

Is it okay to sleep more in winter? Yes—increased sleep in winter is likely what your body evolved to do. 8-9+ hours may be appropriate. If you're sleeping >10 hours consistently and still tired, that may indicate depression worth addressing.

Should I push through winter fatigue and exercise at normal intensity? No—working with your body is more effective than fighting it. Maintain exercise consistency but reduce intensity expectations. Think "maintenance mode." You can ramp back up in spring.

## ✅ Quick Reference

Winter Essentials Checklist

Light:

Light therapy box (10,000 lux)
Daily morning use (20-30 min)
Outdoor time during daylight
Bright indoor environment

Supplements:

Vitamin D (3,000-5,000 IU daily)
Omega-3 fatty acids
Consider zinc and vitamin C

Routine:

Consistent sleep schedule
Exercise maintenance (not necessarily intensity)
Social connection despite urges to isolate
Routine and structure

Light Therapy Quick Guide

Factor	Recommendation
Intensity	10,000 lux
Duration	20-30 minutes
Timing	Within 1 hour of waking
Position	16-24 inches from face
Angle	Slightly above eye level
Consistency	Daily, every day

## 📚 Sources

Tier A (Gold Standard)

Rosenthal, N. E. (2012). Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder (4th ed.). Guilford Press.
Meesters, Y. & Gordijn, M. C. (2016). Seasonal Affective Disorder, winter type: Current insights and treatment options. Psychology Research and Behavior Management.

Tier B (Strong Evidence)

Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine.
Lam, R. W. & Levitt, A. J. (1999). Canadian Consensus Guidelines for the Treatment of Seasonal Affective Disorder. Clinical and Academic Publishing.

Tier C (Expert Opinion)

Dr. Andrew Huberman (light exposure and circadian rhythms)
Dr. Michael Breus (sleep and seasonal changes)

💡 Key Takeaways

Essential Insights

Winter challenges are biological, not weakness—your body evolved for seasonal variation
Light therapy is the #1 intervention—10,000 lux, 20-30 min, morning
Vitamin D supplementation is essential—synthesis doesn't happen in winter
Adjust exercise expectations—maintenance mode, not performance mode
Honor increased sleep needs—8-9+ hours may be appropriate
Don't fight carb cravings entirely—manage them, don't eliminate them
Seek help if needed—SAD is treatable with proper intervention

🔗 Connections

Seasonal Wellness Overview - Section home
Circadian & Seasons - Light and rhythms
Light & Circadian - Environment pillar
Sleep Optimization - Sleep strategies

Winter Wellness