Morning Habits to Beat the Winter Blues
Lindsay Knake
| 3 min read
Key Takeaways
- Keep a consistent morning routine — same wake‑up time, make your bed and enjoy a favorite beverage—to support sleep hygiene and mood stability.
- Get bright‑light exposure early, whether by opening blinds, using a light‑therapy box or stepping outside, to help regulate circadian rhythms and lessen winter‑blues symptoms.
- Start the day with hydration, a nutrient‑rich breakfast and light exercise such as a walk or yoga to boost energy, mood and overall health.
Feeling tired and lethargic are common signs of the winter blues, or feeling down during the darker, colder months of the year.
A more severe form of the winter blues is known as Seasonal Affective Disorder (SAD), a condition that affects about 5% of Americans every winter, according to Mental Health America.
Symptoms of SAD include:
- Feeling listless or down most of the time
- Feeling tired or fatigued even with rest
- Loss of interest in favorite activities
- Excessive sleeping
- Craving carbohydrates
Lifestyle habits can help reduce symptoms of the winter blues and SAD. Here are some morning habits to consider to help manage and beat the winter blues.
Stick to a routine
Creating a routine can provide stability and can help with mental health, according to the Mayo Clinic. A morning routine can also aid with sleep hygiene, which is key for regulating mood and energy levels.
Ideas for a morning routine include:
- Get up at the same time each day
- Make your bed
- Make a favorite cup of coffee or tea to have something to look forward to
- Write in a journal
- Tidy your home
Light therapy
Getting exposure to light first thing in the morning can help you combat the winter blues. Use an alarm clock that uses light, open your blinds right away or consider light therapy. A light box or happy light mimics outdoor light as a treatment for winter blues or SAD, and it’s most effective in the morning.
Stay hydrated
It’s easy to get dehydrated in the winter, but staying hydrated is important for your overall health. Dehydration can lead to headaches, lower energy and worsened memory and mood, according to the Academy of Nutrition and Dietetics .
A glass of water in the morning can restore fluids you’ve lost overnight and help you get what you need. Each day, women should aim for 2.1 liters of water and men should drink 3.1 liters of water.
Make a healthy breakfast
Starting your day with a healthy breakfast can help your energy levels and support your immune system. Try foods to support wellness, including:
- Complex carbohydrates
- High fiber
- Probiotics
- Vitamin D
- B vitamins
- Omega 3 fatty acids
- Magnesium
A breakfast with oats, fruit, yogurt and walnuts can help provide many of these nutrients.
Exercise
Exercise is an important way to manage SAD as it can lift your mood and help with your energy levels, according to the University of Washington Medicine. Kicking off your day with exercise can ensure you get it in.
If you struggle to jump into intense exercise first thing in the morning, try a walk or yoga.
Take a walk outside
Even though it could be cold, getting outside helps you get both daylight and exercise and might even make you feel invigorated. While ice and cold can make exercise difficult, dressing in warm layers and using traction devices on your shoes can make it doable ─ even fun ─ for many people.
If you continue to struggle with SAD or your mental health, talk to your primary care provider or seek help from a mental health professional.
Blue Cross Blue Shield of Michigan and Blue Care Network members offer a variety of behavioral health support services, including phone and online support, in-person support and more. Log into your member account and search for the best options for you. Members can also search this list of psychiatric urgent care, mobile crisis services and crisis stabilization facilities in Michigan at this link.
Image: Getty Images
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