As winter sets in, the days grow shorter and the chill in the air becomes more pronounced. Not only that, the winter season brings about significant changes—not only in the weather but also in how our bodies function. The shorter daylight hours and colder temperatures can disrupt physical, mental, and emotional health, affecting everything from sleep patterns to mood, immunity, and even appetite.
In an exclusive conversation with the editorial team of Onlymyhealth, Dr Shrey Kumar Srivastav, Senior Consultant and General Physician - Sharda Hospital, shared how shorter winter days impact our health, along with practical strategies to help you stay healthy through the season.
Health Impacts of Shorter Days and Winter
1. Disrupted Circadian Rhythm
Our bodies are finely attuned to natural light, which regulates our circadian rhythm—the 24-hour cycle that influences sleep, energy levels, and mood. When daylight is limited, it can throw off this internal clock, causing disruptions to sleep and an overall feeling of fatigue.
Notably, as per a study published in Endocrine Reviews, our circadian rhythm becomes less stable as we get less exposure to natural sunlight, leading to difficulties in both falling asleep and staying alert during the day.
Also Read: Expert Unmasks 8 Hidden Signs of Vitamin D Deficiency in Winter
2. Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder, a type of depression linked to seasonal changes, becomes more common in winter as exposure to sunlight decreases. Sunlight helps regulate serotonin and melatonin—two hormones that influence mood and sleep. Reduced sunlight can cause dips in serotonin levels and lead to imbalances in melatonin, contributing to feelings of sadness, lethargy, and even hopelessness.
3. Weakened Immune System
With more time spent indoors and closer contact with others, winter increases the risk of respiratory infections like the cold and flu. Research published in the Journal of Springer Nature suggests that a drop in vitamin D, lower activity levels, and the dry air typical in heated indoor spaces may reduce immune function, making us more susceptible to illnesses during the colder months.
4. Vitamin D Deficiency
In India, our primary source of vitamin D is sunlight, but shorter winter days and less time outdoors mean many people experience a decline in vitamin D levels. Low levels of this essential nutrient can affect bone health, weaken immunity, and impact mood. Additionally, Vitamin D deficiency may even increase the risk of osteoporosis and immune system suppression.
Also Read: Expert Unmasks 8 Hidden Signs of Vitamin D Deficiency in Winter
5. Weight Gain
Reduced daylight and colder temperatures often lead to lower activity levels, and many people find themselves craving carbohydrate-rich comfort foods during winter. This combination can result in weight gain, which may further impact energy and mood.
Tips to Stay Healthy as Days Become Shorter
Winter doesn’t have to be a season of sluggishness and mood dips! Dr Srivastav emphasised that by proactively adopting some health-supporting habits, one can mitigate many of the downsides of shorter days and colder weather. Here are a few things he suggested:
- Maximise sunlight exposure
- Consider light therapy
- Maintain consistent sleep routine
- Exercise regularly
- Stay hydrated (even when/if you don't feel thirsty)
- Dress warmly and in layers
- Stay socially active
- Practice self care
Conclusion
Winter may bring challenges, but with these health-conscious strategies, you can stay resilient and healthy through the season. Prioritising physical and mental well-being allows you to enjoy all the cosy, festive moments of winter without feeling slowed down by its demands.