Winter Wellness: The Complete UK Guide to Staying Well This Winter

Why winter is harder on body and mind

None of this means winter has to be miserable. A handful of habits make a real difference.

1. Daylight: your most important winter habit

Morning light is the strongest signal to your body clock. It helps you feel alert in the day and sleepy at night, and brighter days are linked with higher levels of serotonin, a brain chemical involved in mood.

• Get outside within an hour of waking, even for 10 to 15 minutes. A cloudy winter day is still far brighter than indoor light.
• Walk at lunchtime if you work indoors.
• Sit near windows at home and work.
• Open curtains straight away in the morning.

See how to boost serotonin naturally and how to reset your body clock.

2. Vitamin D from October to March

The NHS advises everyone in the UK to consider taking 10 micrograms of vitamin D a day from October to March, because we can’t make enough from winter sunlight. Some people, such as those who are rarely outdoors or have darker skin, are advised to take it all year. Vitamin D contributes to the normal function of the immune system and the maintenance of normal bones and muscle function.

See vitamin D in winter and magnesium and vitamin D. Our Evolabs Mint CBD Oil includes vegan, algae-based vitamin D3.

3. Mood: winter blues and SAD

Many people feel flatter in winter. For most, it’s the “winter blues”: a mild dip that responds to daylight, exercise, routine and seeing people. For some, it’s seasonal affective disorder (SAD), a type of depression that comes back each winter and affects daily life.

iSee the winter blues, seasonal affective disorder, loneliness and stress symptoms. If you feel low for more than 2 weeks, speak to your GP.

4. Energy: beating winter tiredness

• Keep the same wake time, even at weekends.
• Eat regularly, every 3 to 4 hours, with protein and fibre.
• Drink water; central heating dries you out.
• Keep caffeine to the morning. See coffee crash.
• Move every day.
• Try a cold finish to your shower for a quick wake-up. See cold showers.

iMagnesium contributes to a reduction of tiredness and fatigue. See why am I so tired in winter?, how to boost energy naturally and best supplements for energy. If you’re tired all the time for weeks, see a GP, who may check your iron, B12 and thyroid. See why am I always tired?

5. Sleep in the dark months

Long nights can leave you sleeping more but feeling less rested. Aim for 7 to 9 hours with a regular routine.

• Same bed and wake times every day. See our sleep calculator.
• A wind-down hour with dim lights and no screens. See blue light and sleep.
• A warm, caffeine-free drink. See best tea for sleep and healthy hot chocolate.
• A cool bedroom with warm bedding, rather than turning the heating right up.

See how to sleep better, and for illness, how to sleep with a cold.

6. Colds, flu and staying well

• Check if you can get a free flu vaccine. The NHS offers it to people at higher risk, including older adults, pregnant women and people with some health conditions.
• Wash your hands often with soap and water.
• Sleep well: in one study, people sleeping under 6 hours were more likely to catch a cold.
• Stay home if you have a high temperature or feel too unwell for normal activities.
• Don’t rely on vitamin C, echinacea or garlic: the NHS says there’s little evidence they prevent colds.

See how to sleep with a cold and gut health.

7. Winter eating

8. Moving when it’s cold and dark

• Walk in daylight: lunchtime or weekend mornings.
• Strength exercises at home twice a week, as the NHS recommends for adults. See creatine for women.
• Join a class for motivation and company.
• Warm up properly in the cold, and recover well. See muscle recovery and joint pain.

9. Staying warm

The NHS advises heating the rooms you use regularly, such as your living room and bedroom, to at least 18°C in cold weather. Wear layers, keep your feet warm, have hot meals and drinks, and keep moving. Check on older neighbours and relatives, who are more at risk from the cold.

10. Cosy rituals and connection

The Danes call it hygge: candlelight, warm drinks, soft blankets and time with people. Small rituals give the dark evenings something to look forward to.

• A weekly cosy night in with friends or family
• A warm bath and a book
• A phone-free evening
• A slow walk followed by a hot drink

See hygge, self-care ideas and weighted blankets.

11. Aches, joints and muscles in the cold

Many people notice stiffer joints and tighter muscles in cold, damp weather. Keeping warm, staying active and warming up before exercise all help. Gentle stretching first thing loosens you up, and a warm bath or shower in the evening eases tension. Cold weather and hunched shoulders against the wind can also bring on tension headaches. If cramps wake you, see leg cramps at night.

Many people like a massage balm as part of their winter routine. Our CBD Balm, Muscle and Joint Support is made for massaging into knees, hands, shoulders and back. See joint pain and muscle recovery.

12. Working through winter

• Get outside at lunchtime, especially if you commute in the dark both ways.
• Sit near a window or ask about desk lamps if your workspace is dim.
• Take regular screen breaks. See blue light and eye strain.
• Keep a steady lunch rather than grazing on biscuits. See the afternoon slump.
• Watch for burnout in the busy run-up to Christmas. See burnout symptoms and Stress Awareness Week.
• Working from home? Get dressed, go outside before you start, and set a clear finish time.

13. Looking out for others

Winter can be hard for older relatives, people living alone and anyone who is unwell. The NHS suggests checking on older neighbours and relatives in cold weather, making sure they have enough food and medicines, and helping them keep their home warm. A regular phone call or visit also helps with loneliness, which often peaks around Christmas. See loneliness and thoughtful gift ideas.

Winter wellness at different stages of life

In your 20s and 30s

Busy jobs, late nights and screens make it easy to drift into a later body clock in winter, then struggle with dark mornings. Keep a steady wake time, get outside before work, and watch alcohol and late-night scrolling over the party season. If you’re working long hours, protect at least one fully free evening a week. See night owl, revenge bedtime procrastination and imposter syndrome.

In your 40s and 50s

For many women, perimenopause adds broken sleep, night sweats and low mood to winter’s challenges, and muscle naturally declines with age. Strength training, daylight, good sleep habits and a chat with your GP about symptoms make a real difference. Men in midlife are less likely to talk about stress and low mood, so checking in with friends matters. See perimenopause symptoms, menopause weight gain and stress in men.

Over 65

Older adults are more at risk from the cold, flu and falls on icy paths, and loneliness can be harder in winter. The NHS advises keeping rooms you use at 18°C or more, wearing shoes with good grip, stocking up on medicines, and getting any vaccines you’re offered. Staying active indoors, such as with chair exercises or a walking group, helps strength and mood. See loneliness and joint pain.

Christmas and New Year

• Stress: plan ahead, share the jobs and set a budget. See Christmas stress and the mental load.
• Parties: see social anxiety and hangover cure.
• Sleep: see how to sleep on Christmas Eve.
• Gifts: see wellness stocking fillers and wellness advent calendar.
• January: see Dry January and Blue Monday.

Your winter wellness calendar

Winter health myths

A simple winter wellness week

Every day: 10 micrograms of vitamin D, regular meals, water and a wind-down hour.

Our winter routine picks

Our Evolabs Mint CBD Oil combines broad spectrum CBD with vegan vitamin D3. Our Magnesium Glycinate Sleep Complex is a berry bedtime drink, and magnesium contributes to a reduction of tiredness and fatigue and to normal psychological function. Our Reishi Mushroom Adaptogenic Complex is a velvety cacao drink for cosy evenings. The FSA’s 10mg a day figure for CBD is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.

Related guides

• Why am I always cold?
• Sauna benefits: what the research says.
• Planning to use the season for a reset? See our Winter Arc guide for rules and a realistic 90-day plan.
• Fancy a winter sea dip? Read how to start cold water swimming safely.
• With the heating on and windows shut, dust mite symptoms often get worse; see our dust mite allergy guide.
• Wondering whether light therapy is worth it? Read do SAD lamps work?
• Cold, damp weather can also bring itchy swellings on the toes and fingers. Here’s how to prevent and treat chilblains.
• For a cheap way to warm your bed, see electric blankets: safety and running costs.
• Our guide to cold feet includes a winter checklist for keeping your toes warm.
• Aching all over with a cold or flu? See body aches: what helps and when to worry.
• Heating on and long screen days? Here is how to look after dry eyes in winter.
• Winter colds and strong sunlight can both trigger cold sores; here’s how to deal with them.
• Cold air and central heating are hard on nails too. See our brittle nails guide for a simple weekly nail-care routine.
• Curious about winter favourites like elderberry? See elderberry: benefits, syrup, gummies and safety.
• Thinking of trying a herbal remedy? Read our honest guide to echinacea for colds first.
• For gift ideas that support a calmer winter, see wellness gifts for every budget.
• The health benefits of garlic.
• How many steps a day you need and how to keep your step count up through winter.
• For warming mugs with less sugar, see our hot chocolate recipes.
• What to expect after your flu jab.
• Cold wind, indoor heat and hot drinks can all set off flushing: see rosacea triggers and how to manage a winter flare.
• Older adults can also check whether they’re eligible for the free NHS shingles vaccine, which can be given alongside the flu jab.
• Not sure whether to buy vitamin D or D3? Read is vitamin D the same as D3?
• Wondering whether you can take vitamin D at night? Yes, with a meal that contains some fat.
• Planning to buy your winter supplements in the sales? Read whether Black Friday is a good time to stock up on supplements, including how much to buy.
• Not sure what you’ve caught? Our guide to cold vs flu covers the symptoms, how long each lasts and when to get help.
• If you enjoy a sharp morning drink, our ginger shot recipe makes six in ten minutes and freezes well.
• Looking for a winter gift for someone who needs a rest? Try a self-care hamper built around sleep, warmth and a good book.
• Cold air outside and heating inside take a toll on skin as well: see how to get rid of dry skin in winter.
• How to boost your immune system this winter: what actually works.
• Buying for someone this Christmas? Our wellness gifts for her, him and anyone who needs to unwind are sorted by the part of the day they fit.
• A warm mug is one of the simplest winter comforts, and it makes a good present too: see our hot chocolate gifts guide for sets, hampers and station ideas.
• Drawn a name at work? Our Secret Santa gifts for work guide has office-safe ideas under £10 and £20.
• For dark evenings with friends, a hot chocolate station is an easy, low-cost way to get together.