As the days grow shorter and nights longer, many of us feel the effects of reduced sunlight and colder weather. Low energy levels, mood swings, and disrupted sleep are common challenges. Fortunately, there are natural ways to support your body through this transition! Here’s a guide with effective tips to boost your energy and improve sleep quality, including trusted products from Nature’s Sunshine and Lily & Loaf to support you.

1. Embrace Morning Light for Winter Energy

One of the best ways to stay energised is by exposing yourself to morning light. Natural light regulates your circadian rhythm—the body’s internal clock that influences energy and sleep cycles. Morning sunlight boosts serotonin, a mood-enhancing hormone that keeps you feeling alert and happy.

How to Maximise Morning Light: Spend 15–30 minutes outside early in the morning. If it’s too cold, sit by a sunny window or use light therapy lamps if you have limited winter sunlight.

Nature’s Sunshine Vitamin D3

In the winter months, many people experience Vitamin D deficiency, which lowers energy and impact immunity. Vitamin D3 supplements help maintain optimal energy, support immune health, and keep you feeling vibrant and resilient.

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2. Support Energy with Adaptogenic Herbs

Adaptogenic herbs help the body manage stress, balance energy, and support mental clarity. These herbs stabilise physiological processes, helping you adapt to stressors while promoting a calm energy. 

Lily & Loaf Ashwagandha

Ashwagandha, a powerful adaptogenic herb, is well-regarded for its ability to support energy levels naturally and help the body manage stress. Known as a traditional remedy in Ayurvedic medicine, ashwagandha works by balancing cortisol levels, the hormone that often spikes in response to stress and can drain energy reserves over time. By stabilising cortisol and supporting the adrenal glands, ashwagandha promotes a steady, sustained sense of vitality, rather than the short-lived boost that stimulants provide. Additionally, it helps enhance mental clarity and focus, which can combat fatigue-induced brain fog. Rich in active compounds called withanolides, ashwagandha also supports immune health, making it a well-rounded herb for those seeking natural, balanced energy support.

This adaptogen is perfect for managing chronic stress or fatigue, providing a gentle energy lift and promoting mental resilience.

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Lily & Loaf Cordyceps

Cordyceps, a unique medicinal mushroom, is celebrated for its ability to boost energy and endurance naturally. Traditionally used in Chinese medicine, Cordyceps supports energy at a cellular level by enhancing ATP production, the body’s primary energy molecule, which can improve physical stamina and resilience. It’s also known to support lung health and oxygen uptake, which further enhances endurance and may benefit both athletes and those with energy depletion. Rich in antioxidants, Cordyceps helps protect cells from oxidative stress, promoting recovery and overall vitality. By working with the body’s natural systems, Cordyceps provides sustained, balanced energy without the jitteriness associated with stimulants, making it a fantastic choice for daily energy support.

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3. Prioritise Hydration and Nourishment for Lasting Energy

It’s easy to overlook hydration in winter, but dehydration can lead to fatigue.   Our recommendation for balanced energy is to prioritise proper hydration with clean, mineral-rich water. Drinking high-quality water—ideally from natural springs or well-filtered sources—supports the body’s energy systems at a cellular level. Hydration is key for nutrient transport, temperature regulation, and detoxification, all of which play a role in maintaining steady, natural energy. For optimal hydration, we suggest adding a pinch of natural sea salt to your water, as electrolytes improve cellular absorption and promote lasting hydration.

With consistent, mindful hydration, you’ll likely notice enhanced focus, reduced fatigue, and a greater sense of vitality throughout your day, helping you avoid the need for energy-boosting stimulants.

Eating nutrient-dense foods rich in complex carbohydrates, proteins, and healthy fats help keep energy steady.

Nutrient-Dense Foods to Include:

• Organ Meats (especially liver) - Liver is a rich source of B vitamins, vitamin A, iron, copper, and other essential nutrients.
• Bone Broth - Contains collagen, amino acids, and minerals, supporting joint, skin, and gut health.
• Wild-Caught Fish (like salmon, sardines, and mackerel) - High in omega-3 fatty acids, vitamin D, and protein.
• Eggs (especially from pasture-raised chickens) - Full of high-quality protein, B vitamins, choline, and essential fatty acids.
• Raw Dairy (milk, cheese, yogurt) - If tolerated, raw dairy can offer beneficial bacteria, calcium, protein, and fat-soluble vitamins.
• Grass-Fed Beef - Rich in iron, zinc, B vitamins, and healthy fats, with better omega-3 to omega-6 balance than conventional beef.
• Fermented Foods (such as sauerkraut, kimchi, kefir, and miso) - Contain probiotics and enzymes that aid in digestion and support gut health.
• Shellfish (like oysters and mussels) - Packed with zinc, iodine, selenium, and B12, making them incredibly nutrient-dense.
• Dark Leafy Greens (spinach, kale, chard) - High in vitamins A, C, K, and minerals like magnesium and calcium.
• Berries (especially wild or organic) - Low in sugar and rich in antioxidants, fiber, and vitamin C.
• Nuts and Seeds (such as chia, flax, and pumpkin seeds) - Offer healthy fats, fiber, protein, and a wide range of minerals.
• Beet Greens - Often overlooked, these are full of fiber, iron, calcium, and vitamins A and C.
• Sea Vegetables (like kelp, nori, and dulse) - High in iodine, calcium, and various trace minerals essential for thyroid health.

Nature’s Sunshine Spirulina

We highly recommend this blue-green algae whihc is incredibly dense in protein, containing all essential amino acids, making it a fantastic source of plant-based protein. Spirulina is also rich in B vitamins, especially B12, which is crucial for energy and neurological health, as well as iron, magnesium, and antioxidants like phycocyanin that support cellular health and help combat oxidative stress. It can be particularly beneficial for those looking to boost immune function, improve energy levels, and enhance detoxification due to its chlorophyll content.

This powerful supplement helps keep your body nourished and energy levels stable.

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4. Create a Soothing Nightly Routine for Restful Sleep

Quality sleep is essential to maintain energy and health. A calming nightly routine sets the stage for restful sleep. Reducing screen time, dimming lights, and engaging in relaxing activities like reading, journaling, or meditation helps signal to your body that it’s time to wind down.

Sleep Routine Tips:

• Limit caffeine after mid-afternoon.
• Set a consistent sleep schedule to encourage regular sleep patterns.
• Consider calming herbal supplements like valerian root, known for its effects on the nervous system.

Nature’s Sunshine Hops & Valerian with Passionflower

We recommend this blend which combines valerian root, hops, and passionflower to support relaxation.

Incorporating this supplement into your nightly routine can help you relax and achieve deep, restful sleep.

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5. Use Aromatherapy to Support Mood and Relaxation

Aromatherapy is a simple way to manage mood, reduce stress, and support relaxation. Essential oils like lavender and chamomile have calming effects, while citrus oils uplift mood and alertness.

How to Use Essential Oils:

• Diffuse oils to fill your room with a soothing scent.
• Add to bath water for a relaxing soak.
• Inhale directly for a quick boost.

 

Lily & Loaf Lavender Essential Oil 

With a calming, soothing aroma, lavender oil is perfect for evening relaxation. Use this essential oil in your evening routine to create a peaceful environment.

6. Practice Gentle Exercise and Stretching

Staying active with gentle exercises helps maintain energy, improves mood, and supports restful sleep. Low-intensity activities like walking, yoga, and stretching relieve tension, improve circulation, and help you stay energised.

Why Gentle Exercise is Effective in Winter:

• Releases endorphins, lifting mood and reducing stress.
• Regulates energy and relaxation cycles to promote better sleep.
• Reduces muscle stiffness, which is common in cold weather.

Nature’s Sunshine Super Omega 3-EPA

We recommend Omega-3 fatty acids to support brain health, energy, and mood. This high-quality omega supplement is particularly valuable during winter, promoting mental clarity and overall vitality.

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Additional Tips for Better Sleep and Energy

• Address Stress and Emotional Balance: High stress and unresolved emotions can keep the mind active at night, disrupting sleep. Practices like mindfulness, meditation, breathing exercises, and journaling help calm the nervous system and improve emotional balance.
• Limit Exposure to Blue Light at Night: Artificial light, especially blue light from screens, disrupts melatonin production, making it harder to fall asleep. Reduce screen time an hour before bed or use blue-light-blocking glasses to support a natural circadian rhythm.
• Avoid Heavy Meals and Stimulants in the Evening: High-sugar foods and stimulants like caffeine can lead to blood sugar crashes and overstimulation. Avoid caffeine after noon, and focus on whole, unprocessed foods for balanced blood sugar levels and smoother digestion.
• Stay Consistent with Your Sleep Schedule: Irregular sleep patterns confuse the body’s circadian rhythm. Go to bed and wake up at consistent times, ideally aligned with natural light cycles, to support better sleep.
• Minimise EMF Exposure in the Bedroom: EMFs from electronics and Wi-Fi can impact sleep. Turn off Wi-Fi, keep devices out of the bedroom, and consider grounding techniques like using grounding mats or spending time in nature.
• Stay Hydrated Throughout the Day: Dehydration can disrupt sleep. Drink enough water, reducing intake close to bedtime for a more comfortable rest.
• Create a Sleep-Friendly Environment: Factors like room temperature, noise, and light can all impact sleep quality. Keep your room cool, dark, and quiet. Blackout curtains, white noise machines, or earplugs can help create a relaxing sleep environment.

With a few natural adjustments and high-quality supplements from Nature’s Sunshine and Lily & Loaf, you can maintain balance and energy as the seasons shift. By focusing on gentle lifestyle changes and supportive products, you’ll be well-prepared to face shorter days with resilience and vitality. Embrace these natural methods to support both your body and mind, and enjoy the cozy winter season with energy, vitality, and restful nights.