The holidays are over, it’s extra cold and gray, and you spend less and less time outside, which means less time in natural light. Less light means changes to your circadian rhythm, which can make you more tired. Are you feeling it? Unmotivated, tired, maybe even a little depressed.

Welcome to the winter blues.

And it’s actually pretty common over the winter months, especially January and February.

The winter blues can be a huge bummer, but there are some things you can do to help make it through a little easier.

1) Seek out more natural sunlight

Open the curtains or blinds in your house and sit close to a window so you can see outside. Even small changes like this can help you get more natural light during the day. Best case scenario, get out for a quick walk.

If natural light just isn’t an option, look into getting a light therapy box, bulb, or a sunlight lamp and spend some time in it. Yes, it will make a difference.

2) Physical Exercise

This one should be easy for you all since hopefully you’re already doing it, and it’s a big one. Any type of exercise can work: yoga, swimming, zumba, weights, cardio, etc. There are so many benefits to exercise, with one of the biggest being the increase in dopamine, serotonin, and endorphins (feel good hormones).

3) Vitamin D supplement

With the decrease in sunlight, your body isn’t producing as much vitamin D. With less vitamin D you’re likely to notice you fatigue more easily and your mood feels a little bit meh. Consider supplementing 1,000–2,000 IU of vitamin D each day to give yourself a boost.

4) Focus on your diet

Eating a diet high in protein supports dopamine. Keeping sugar lower supports mood and reduces fatigue. Also try to get plenty of Omega-3 healthy fats (fish, eggs, healthy oils) which can help reduce feelings of depression and decrease stress.

5) Build a repeatable routine and stick to it

When you wake up, workout, eat, and sleep at the same time each day, you help your body regulate its circadian rhythm. Consistent sleep and predictable habits can make a big dent in those winter blues.

Apply some or all of these suggestions and hang tight because we are getting a little bit more sunlight each day, and spring will be here before you know it.

Stay Warm. Stay Cozy. Stay Jacked AF!

~Coach Ame