My three pillars for winter wellness.

Introduction

Winter, especially the months after Christmas, can feel heavy and dark. The bright lights and buzz are gone, and we are left with a certain bleakness as the earth sleeps. Everything feels harder, and the lack of color can make the world feel joyless. The sky is grey, the trees are grey, and the ground is grey. Bleurgh. I fully understand why people go on holiday to seek the winter sun!

The lack of sunshine eats into our vitamin D reserves, and the cold discourages us from going outside—or even opening our windows. Throw into the mix the loud voices screaming at us from the media about a “New Year, New You!” and the hustle that comes with it, and it’s no wonder we collectively feel burnt out by mid-January.

For me, January and February are the hardest months of the year. But with my three pillars of winter wellness, I manage to make them more than just bearable—I make them restorative.

• Pillar One: Fresh Air

• Pillar Two: Herbal Allies

• Pillar Three: Rest

Pillar One: Fresh Air

When life throws us a particularly bleak January, the urge to "hermit up" is nearly undeniable. However, staying shut away isn't good for us—mentally, physically, or spiritually. Humans thrive in fresh air; it’s why the Victorians took seaside holidays to escape city smog and why the "1,000 Hours Outside" movement is so popular today. It is also why our grandparents would throw open the windows every day to clear out stale air.

Circadian Rhythms

Morning light is vital for resetting our circadian rhythms. Getting sunlight in our eyes "burns away" sleep hormones and encourages our wakeful hormones to increase. Opening all the curtains and blinds as soon as we wake up is a great start—but why not take it one step further and throw the window open for 10 minutes, too? Clear out the "sleepy" air and let in the fresh vitality of a new day.

Movement

We are all aware of the benefits of joyful movement, but have you ever compared how you feel after a 15-minute walk in the park versus a 15-minute walk on a treadmill? There is no comparison. While the gym may be a safer or more practical option for some, if you can get out into the crisp air to move your body, do it!

My Morning Ritual:

• Wake up and open the blinds.

• Open the window (wide, if it isn't raining!).

• Take a deep breath of the morning air.

• Sit by the window for 10 minutes to soak up the light.

  
  

How can you action Pillar One?

1. Open your windows every day for at least 10 minutes.

2. Step outside to get the morning sun on your face.

3. Commit to a daily outdoor walking practice.

Pillar Two: Herbal Allies

Herbal allies provide immense support during this dark period, whether they are supporting our immune systems, warming our bones, or grounding us in the moment.

My Favourite Winter Allies:

• Elderberry: A wonderful ally for defending against winter illnesses. I use this as a syrup (both store-bought and homemade). Evidence suggests compounds in elderberry may help support the immune system against viruses.

• Lemon: Chock-full of Vitamin C! It's a brilliant immune support and tastes delicious with honey.

• Rosehip: Another Vitamin C powerhouse. I make rosehip syrup each autumn; its subtle pink color brightens dark days. Did you know? During WWII, the British government paid the public to harvest rosehips from hedgerows to make syrup for children.

• Ginger: A powerful warming herb. It works perfectly with lemon and honey. Pro-tip: A warm ginger tea foot soak can be incredibly soothing for a headache.

• Cocoa: Also known as hot chocolate! The compound theobromine makes this a useful ally for lifting your mood.

• Cinnamon: Another warming ally that pairs perfectly with cocoa.

• Nettle: These "stingers" pack a massive nutritional punch, containing Vitamins A, C, K, and B, plus iron, calcium, and magnesium. They even contain all essential amino acids!

  
  

The "Warm Cup" Ritual:

1. Prepare your hot drink with your herbal ally of choice.

2. Hold the cup between your hands and feel the warmth radiating.

3. Notice the colour and the steam rising from the surface.

4. Take three deep breaths, noticing the scent.

5. Sip slowly, appreciating the flavours and feeling grounded.

How will you action Pillar 2 in your life?

If you are trying the warm cup ritual might I suggest the following drinks (available in good supermarkets) to get you started:

•    Pukka Tea – Night time Berry. My go to if I need a warm brew before going to sleep.

•      Bottle green – Winter spiced berries. Blackcurrants for vitamin c and warming herbs great to warm you up after a winter stomp.

•     Green and blacks – Hot chocolate. If tea is not your bag then I would recommend this hot chocolate. It is one I use in my own kitchen, great with a stick of cinnamon steeped in the warm milk.

Pillar Three: Rest

Rest is not a luxury; it is a necessity for surviving winter. Our modern culture tells us to hustle, but our bodies want to rest just like nature does. Nature is hibernating; plants are resting underground, waiting for their time to shine. This pillar is about allowing yourself that same time to "germinate."

Quality vs. Quantity

The quality of your rest is more significant than the amount. Scrolling on the couch for hours does not provide the same benefits as high-quality sleep or intentional relaxation. Consider what type of rest you need: Is it creative, spiritual, or perhaps "active rest" like a gentle stroll?

For me, rest means a darkened space, a "couch duvet," candlelight, and a great book. I essentially make myself a nest.

Build Your Nest:

Grab cushions and cozy blankets. Dim the lights, light a candle, and perhaps put a "virtual fireplace" on the TV. Bring your book or a gratitude journal (I sell one in my shop here!). Take the time to slow down in your nest before bed. The warm, low lighting will help your body settle into a deep winter sleep.

How will you action Pillar 3 in your life?

Do you need to designate certain blankets or a duvet for your nest? Or select a mug for use when you are resting? Might you need to purchase a new pillow, a beanbag or perhaps a new journal? Can you create a nest with items you already have in your home?

Maybe none of these things encourage you to rest deeply, focus on what makes you calm, cozy and rested and channel those into your nest.

Conclusion

These winter wellness pillars do not require perfection; they just require you to try. Even if you only focus on one this year, you will feel the benefits. There is a beautiful synergy between them: the morning light resets your rhythm, the herbal ritual grounds you, and the fresh air ensures you are tired enough to retreat into your nest for a deep sleep.

Which of these pillars do you struggle with the most? Let’s chat in the comments!

P.S. – Did you find this useful? If so, would you consider [Buying Me a Coffee]?