Stay Energized in the Winter!
I live in Ithaca now, and at this time of year, the sunās up for like 8-9 hours a day, and itās cold and dark, and you often find yourself not wanting to do anything. However, I still need to keep up with my studies, and Iām sure some of you are faced with a similar problem. So, Iāve gathered some of the things I do to help me stay energized throughout a winter day.
Understand your energy levels and work with them
I donāt think itās reasonable to expect yourself to be able to do as much work or be as energized in the colder months as you do in warmer months.
For example, maybe in the summer/fall, you could survive with 5 hours of sleep and more intense work sessions, but in the winter, you might need more breaks and more sleep, and trying to resist that might result in the further deterioration of your energy levels. If you donāt already, try taking a midday break.
You shouldnāt feel guilty for having to recharge. Youāll be more productive afterwards.
Exposure to sunlight boosts your mood by increasing your bodyās serotonin levels - one of the happy hormones. It makes you more alert, energized, and prevents you from getting Seasonal Affective Disorder (SAD).
My advice is to spend as much daylight time doing things so you can do them the most productively. Even if youāre more inclined to do things later in the day, at least push forward some of the things on your daily routine, or rearrange them in such a way that you get as much sunlight possible.
This semester - unfittingly called the āspringā semester - I tried to schedule my classes as early as possible, even though I generally get sluggish in the afternoon and then work better in the evening. This is because I want to have time to do my work - or at least be out - while the sunās still up.
Itās so hard to exercise outdoors in this weather, but I still see people going for jogs around campus, or hitting the gym. Personally, I just do some stretching and light exercise in my room.
Alternatively, if you take the bus, get off a stop early then walk the rest of the way (unless thereās terrible weather like a snowstorm or something where being outside is harmful). The key thing is that you get yourself moving, especially in the morning - youāll be more productive and happier throughout the day.
I know the winterās cold and you donāt feel like you have to take a shower, especially since it can make your skin dry. However, itās a great energy booster, especially in the morning. Showering in the morning improves your blood flow and alertness, and reduces your stress levels throughout the day. If you donāt have time in the morning, shower in the evening, so youāll have more energy after the sun goes down..
Make plans or have something to look forward to
Nothing is more draining than knowing that you have nothing to do, nothing to look forward to. Youāll probably just end up in your bed watching Netflix all day, which, letās face it, might be fun at first but turns out to be a hell of an energy drainer. Go out to eat, study with someone, or at least watch something together.
Curl up with a good book. Watch your favorite show. Play some tunes while you sketch your favorite characters or OCs. Itās the winter, you deserve a little break to recover. If you donāt relax every now and then, you wonāt be able to work as intensely and focus as hard as you want or need to.
Also, although itās great to eat healthy, but a cup of hot cocoa or a muffin once in a while is fine and makes you happier in that moment.
Youāre going to spend a lot of time indoors, might as well use that time usefully (aside from schoolwork or other obligations). I like doing creative things like digital art, journaling, or bullet journaling while listening to a podcast, or reading - these types of activities are the most energizing for me.
You donāt need to do the things I listed - the point is, you should use your time indoors wisely, since during other parts of the year, youāll probably be out a lot more.
Listen to the right music
I donāt know what yāall listen to but music is an awesome energy booster if you can align it with how youāre feeling. You know how sometimes you listen to a certain type of music and your mind just feels like itās hovering there, like itās slightly repelled by the music but you also donāt really hate it, and you just end up feeling unfulfilled afterwards? (That was a trash explanation but I hope you understand what I mean.) Yeah donāt do that.
During the day, listen to music that keeps you awake and energized - it could be hard hitting rock or dance-y pop or maybe even something mellow. Whatever it is, donāt try to counter it. I like to listen to roaring guitars in the morning, and slow jazz in the evening, and that works for me.
Get enough sleep (āenoughā might be more than you usually get)
During the winter, you can take advantage of the cold and cozy weather to get more sleep. I know itās tempting to keep working until you finish all your tasks, but if it means sacrificing your sleep, youāll only end up depriving yourself of your already low levels of energy. Also, make sure you get good quality sleep so that youāll be as energized as possible the next morning.
However, donāt get too much sleep. This morning, I came into math class, and my friend was like āyou look really tired today, is something wrong?ā and no, there was nothing wrong. Itās just that this morning, I chose to sleep in until 8 when I usually wake up at 7, meaning I slept more than I should have. Too much sleep just makes you feel groggy once you wake up.
During the day, take a power nap if you have to, but donāt extend it for too long that your sleep inertia kicks in and you canāt get up anymore.
I think the food we eat - and how we eat it - is a huge factor in maintaining our energy levels during these cold, dark months. So hereās an entire section about food-related strategies to combat the winter blues.
Winter might tempt you to eat bulky food and sweets, but theyāre not that beneficial to your productivity and energy levels. Sugary foods actually cause you to be sleepy during the day and reduce the quality of your sleep at night. Instead, opt to eat foods that contain
Vitamin C - like in fruits and vegetables - to boost your energy levels; and
Vitamin B12 - like fish, milk, and eggs - to reduce fatigue
2. Have good eating habits (donāt skip breakfast!)
In college especially, a lot of people skip breakfast - and sometimes even lunch - only to overeat during dinnertime. However, having a good breakfast - especially one with protein, fiber, and whole grains - will increase your ability to focus and boost your productivity throughout the day. Maybe youāre the type of person who tends to skip breakfast - the winterās a great time to pick up the habit of having a morning meal. Recently, Iāve been having peanut butter and acai overnight oats - nutritious and convenient.
3. Have caffeine at the right time (if you consume any)
Studies show that the most effective time to have caffeine is between 9:30 to 11:30 am. Even if you have breakfast before that, I recommend waiting a little while before you sip your cup of coffee or whatever source of caffeine you take. You can always bring a cup to class or wherever youāre headed to at that time.
In the evening, I recommend having a cup of tea. Some teas contain enough caffeine to keep you alert but not prevent you from sleeping at night. My favorite is green tea, but other teas like oolong or black tea work just as well.
But not too much. A single square of chocolate or a couple crackers are great mood boosters, and it even improves cognitive functioning. You could even have a cup of tea along with your snack, which is doubly energizing.
Thatās all I have for you now. Feel free to drop an ask or message me if you have any questions, and I hope the rest of the winter goes great for you!
p.s. wml bc I heard the winters here last till April
