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Harnessing the Sun to Boost Energy and Mood in Winter

Writer's picture: Angela OlsonAngela Olson

Updated: Dec 18, 2024

Winter can be a challenging time for many, especially those living in colder climates like Illinois, where sunlight is limited. Lack of sun exposure during these months can lead to lower energy levels, dips in mood, and even Vitamin D deficiencies. Here's how you can harness the power of sunlight to feel your best and additional ways to stay energized when sunshine is scarce.



Why Sunlight Matters

Sunlight plays a crucial role in regulating your body's circadian rhythm, which affects sleep, energy, and mood. It also boosts serotonin production, often called the "happiness hormone," and helps your body produce Vitamin D—a vital nutrient for maintaining bone health, immune function, and mental wellness.

Unfortunately, during winter, sunlight exposure is significantly reduced, leading to increased rates of Vitamin D deficiency. In fact, 41.6% of Americans are estimated to be deficient in Vitamin D, with rates even higher in northern states like Illinois. A study found that as many as 50% of Midwesterners have insufficient Vitamin D levels during the winter months.


Steps to Leverage the Sun This Winter

1. Get Outside in the Morning

  • Morning sunlight helps regulate your internal clock and supports serotonin production. Aim for 10–30 minutes outside daily, even on cloudy days.

  • If it’s too cold, sit by a sunny window to absorb natural light.

2. Maximize Midday Sun

  • The sun is strongest around noon, so if possible, schedule outdoor activities during this time. A short walk or even standing outside can help your body soak up valuable rays.

3. Invest in Light Therapy

  • If natural sunlight is hard to come by, consider using a light therapy box that mimics natural sunlight. Opt for one that emits at least 10,000 lux and use it for 20–30 minutes daily, ideally in the morning.

4. Keep Your Home Bright

  • Open blinds and curtains during daylight hours to let in as much natural light as possible. Reflective surfaces like mirrors can also help brighten your space.

5. Pair Sunlight with Exercise

  • Combining outdoor sunlight exposure with physical activity can amplify its mood-boosting effects. Go for a brisk walk, do yoga, or play in the snow if weather permits.


Check Your Vitamin D Levels

Given the high prevalence of Vitamin D deficiency in winter, it’s important to know where you stand. Ask your doctor for a simple blood test to measure your Vitamin D levels. If you're deficient, they may recommend supplements to bring your levels back to normal.

  • The recommended daily intake of Vitamin D is 600–800 IU for most adults, but many experts suggest higher doses in winter, especially for those living in northern states. Always consult your doctor before starting a supplement.


Additional Supplements to Support Mood

When sunlight is limited, these supplements can also help maintain energy and mood:

  • Omega-3 Fatty Acids: Found in fish oil, these support brain health and combat seasonal depression.

  • Magnesium: Helps regulate mood and energy levels.

  • Vitamin B12: Crucial for energy production and brain health, especially if you're vegetarian or vegan.

  • Probiotics: A healthy gut is linked to improved mood and mental clarity.

  • Adaptogens: Herbs like ashwagandha and rhodiola may help your body manage stress and boost energy.


Lifestyle Tips for Winter Wellness

  • Stay Active: Regular exercise boosts endorphins and keeps your energy up.

  • Eat Well: Incorporate foods rich in Vitamin D, like salmon, egg yolks, and fortified cereals.

  • Get Fresh Air: Spending even a few minutes outdoors can work wonders for your mental health.

  • Plan a Getaway: If possible, consider traveling to a sunnier destination for a mood reset.


Final Thoughts

Winter doesn’t have to drain your energy or your mood. By taking simple steps to maximize sunlight, addressing potential Vitamin D deficiencies, and supporting your body with the right supplements, you can stay energized and positive through the colder months.

Need help navigating seasonal challenges? At Mind Lodge, we specialize in supporting mental health year-round. Call us at 815-200-1099 or email us at aolson@mind-lodge.com to schedule a free 15-minute consultation. Let’s work together to make this winter your strongest yet!

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