8 tips to beat a winter blues. Many people suffer from a winter dip as the days get shorter – also called autumn fatigue or winter blues. For some people – it is estimated to be about 1 to 2 percent of the population – it can be so bad that they get a real winter or seasonal depression. This is a serious condition that requires specialist help. Seasonal depression is usually treated with light therapy.
Ordinary winter depression is much less severe than a true seasonal depression. Specialized help or light therapy is therefore not necessary. The main complaints of a winter dip are (persistent) fatigue, a great need for sleep, less energy, irritability, and concentration problems. Let’s see 8 tips to beat the winter blues.
8 tips to beat a winter blues
Tip 1: Stay outdoors for at least half an hour every day:
it not only makes you feel better, it also helps you sleep better. Preferably go outside as early as possible in the first daylight: The light in the morning contains a relatively large amount of blue. Blue light slows down the production of melatonin (the hormone that makes you sleepy). This really wakes you up.
Tip 2: Exercise
Exercise, preferably in the open air during the day. Take a long walk, rake the leaves and prepare the garden for winter, cycle to work … By moving regularly you halve the chance of a winter dip. This is partly due to the extra production of endorphins during great efforts.
See also, How to lose weight in winter
Tip 3: Take a hearty breakfast
so your body is immediately in ‘daytime mode’: the digestion starts to work, the body gets going.
Tip 4: Eat a healthy diet with lots of vegetables and little sugar
Eat a healthy diet. Eat a few walnuts every day, use crushed linseed or swallow (vegetable) omega 3.
Tip 5: Do not forget to drink enough water
so that your moisture balance is maintained. Don’t drink too much coffee or alcohol, especially not in the hours before you go to sleep.
See also, How to prepare for cold weather
Tip 6: Relax
Stress is unhealthy and reduces resistance. Try to leave the worries and stress of the day behind and turn off your television and your cell phone. Maybe this is also the time to learn to meditate or do mindfulness exercises.
Tip 7: Make sure you can look forward to something
Plan a nice trip, cook a nice meal …
Tip 8: Go to bed on time and be careful not to disturb your sleep
Avoid using a mobile phone two hours before going to sleep. Go to bed on time and be careful not to disturb your sleep