Bright Start to Dark Days: Morning Ritual Tips for Cold Winter Days

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But we can still make the most of the daylight we do get during these shorter days. 

While seasonal depression can be more common during these colder, darker months, there are simple ways to boost your mood and energy right from the start of your day. So while we wait for the sun to shine again, why not start each winter morning with a winterized routine that sets you up for success, no matter how dark the day might seem?

Morning Ritual Tips for Cold Winter Days

1. Wake Up Earlier

Now, this is easier said than done. Getting out of bed is already a chore but it’s even harder when toasty bed sheets are the last protection we have against the chill of a winter’s day. Rising earlier gives you more time to get things done for yourself before demands of work and family take up your schedule. Plus, waking up early gives you more hours to take advantage of the fleeting daylight and waking up at the same time every day (yes, including weekends) can help curb oversleeping and over napping. Take control over your day and use your time to your advantage by waking up early and getting started on your morning routine.

2. Find Your Light

Get some sunlight on you as soon as you can upon waking up. Studies show that getting light exposure first thing in the morning is crucial for mood stabilization, as light helps set your body’s circadian rhythm and offset symptoms of seasonal affective disorder (also known as S.A.D.). The earlier you get this light, the better. 

Natural light is best, as in addition to boosting your mood, sunlight is an excellent source of Vitamin D. But getting up early may mean that you’re rising before the sun. If that’s the case, consider investing in a therapy light box or place soft lights around the home that mimic sunlight. Brighten your day and you can brighten your mood. 

3. Put Down Your Phone

Bright light from your phone first thing in the morning, however, may do the opposite of boosting your mood. Research shows that checking your phone first thing in the morning can disrupt your sleep cycle later on in the day, due to the blue light our phones and other devices emit. Plus, exposing yourself to overwhelming news and social stimulation immediately upon waking can cause stress and anxiety, disrupt your focus, and just cause your mood to plummet before the day even begins (and we only have so much daylight to lose!) 

Designate your mornings as phone-free zones where you can spend time doing healthier activities and getting in the right mindset for the day ahead. 

4. Make Time for Prayer and Meditation

Instead of mindlessly scrolling, why not spend your first moments awake practicing mindfulness? The mornings are a good time to add meditative practices into your routine, allowing your body to relax and get in the right mindset for the potentially chilly day ahead. 

Take this time to read a good book, a devotional or bit of scripture. Say a prayer and sit in silence concentrating on the word of God. Listen to something that’s motivational or affirming that will lift your spirits. Spend time journaling to empty your mind of negative or anxiety-inducing thoughts. Start your day off on a high by getting grounded. 

5. Fuel Your Body

This time of year, it’s natural to crave certain comfort foods, the drop in temperature requires more energy from our bodies to stay warm, plus we’re spending more time indoors, participating in activities that center around food like house parties, watching football, and celebrating the holidays with family. 

But our bodies can’t live off of snacks and soul food. Practice eating nutrient-dense foods with plenty of proteins, vitamins and healthy fats especially at the start of the day to keep your body fueled and energized as the day goes on. If you don’t like starting the day with a meal, treat yourself to a warm drink like herbal tea to heat you up from the inside out and get you fired up for your day.

RELATED: 8 Foods To Boost Brain Health According To A Dietitian

6. Move Your Body

It may be the last thing you want to do but being active first thing in the morning is good for the body and the brain. When we exercise, our bodies release feel-good chemicals such as endorphins and dopamine leading to an instant mood boost. And getting active at the beginning of the day not only can ensure your day gets off to a good start, but also keep you from falling victim to a midday slump and losing your motivation to work out. There’s no need to be super intense–just 10 to 15 minutes of exercise a day is beyond beneficial to your body and your mind. So get moving and get that blood flowing so you can get into the flow of a good day!

7. Take a Warm Shower

Now that you’ve worked up a sweat, hit the showers! A warm shower soothes the mind and body, helping ease muscles that might be stiff from the cold or a bad night’s sleep. Add some scents to your bathtime with essential oils, eucalyptus leaves, or bath and shower bombs. Not only does this make showertime more of a luxurious, self care experience, but aromatherapy can help battle S.A.D. There’s also research that suggests a warm bath or shower can boost the immune system, a welcomed benefit during cold and flu season.

Remember, joy comes in the morning. And you can greet every day with intention, energy, and a sense of purpose—no matter how cold or dark it is outside. These small steps can make a big difference, helping you feel more grounded, energized, and ready to take on whatever the day throws your way.

Embrace the winter mornings, and let your morning routine be your secret weapon for staying focused and motivated all season long.

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