Morning routine against winter blues

How to start the day more alert, even in the dark season – and actively support your mood.

When it's still pitch black in the morning, getting up often feels like a small battle. Motivation is lacking, the body is sluggish, and the mood is somewhat subdued. This isn't a sign of weakness – but rather a typical reaction to less light, less movement, and increased fatigue in winter.

The good news: With a suitable morning routine, you can help your body wake up faster – and give your mind a positive start.

Table of contents

1. Why mornings are so crucial in winter
2. Understanding the winter blues: Why we have more trouble getting going in winter
3. What your internal clock needs in the morning
4. How a good morning routine affects mood and energy
5. Typical mistakes in the morning – and who is particularly affected
6. This is what a morning routine against the winter blues looks like.
7. Opportunities of winter: More mindfulness instead of autopilot

8. Conclusion

1. Why the morning is so crucial in winter

In winter, the morning is often the most difficult part of the day. It's precisely during this time that it's decided whether we feel clear and stable throughout the day – or whether we're "falling behind".

Because: The body's internal clock sets itself in the morning. If you give your body the right signals in the morning, it can better regulate sleep pressure, energy levels, concentration, and even mood throughout the day.

2. Understanding the winter blues: Why we have more trouble getting going in winter

The winter blues is not a myth. Many people feel it in winter:

• more fatigue

• less motivation

• increased irritability

• the feeling of "not really waking up"

• Increased craving for sweets or heavy food

One main reason is Lack of lightDaylight influences serotonin (mood) and melatonin (tiredness). If it is lacking in the morning, the body remains in "night mode" for longer.

3. What your internal clock needs in the morning

Your internal clock functions like a reset button in the morning. For this to work, it primarily needs:

• Light (preferably in daylight)

• Movement (activates circulation and body temperature)

• regularity (fixed times = stable signals)

• small successes (for motivation) & (Dopamine)

Even small things are enough to show the body: "The day begins."

4. How a good morning routine influences mood and energy

A morning routine helps your body to switch more quickly from "night mode" to daytime – especially in winter, when natural light is often lacking in the morning.

daylight In the morning, it lowers melatonin levels (making you more awake) and simultaneously supports the production of neurotransmitters such as Serotonin, which are important for a good mood. Movement It also stimulates circulation and body temperature and can reduce stress.

If you follow a similar routine every morning, your internal clock receives clear signals. This not only stabilizes your energy levels throughout the day but often also improves your sleep the following night.

5.Typical mistakes in the morning – and who is particularly affected

Many people unconsciously sabotage their winter mornings by:

• Direct snooze (puts the body into a mini jet lag)

• Getting up too late on weekends (disrupts the rhythm)

• no daylight in the morning

• Immediately check your phone, emails, and messages (stress impulse instead of a starting signal)

• Skipping breakfast → mid-morning energy crash

The following are particularly affected:

• People who spend a lot of time indoors in winter

• Working from home without a daylight routine

• People with sleep problems

• People with stress or exhaustion

• all those who are very sensitive to light

6. This is what a morning routine against the winter blues looks like

Here's a morning routine that's realistic – without the 5 o'clock club and without being overwhelming. You can implement them in 10–30 minutes.

Practical tips:

1) Direct light (2–10 minutes)

• to the window, balcony or just outside the door

• Curtains open, lights in the room on

• Goal: to signal "morning" to your body

2) Water + a short wake-up call (1 minute)

• a glass of water

• Optional: splash cold water on your face or ventilate briefly.

3) Exercise (3–10 minutes)

• Stretching, mobility exercises, short walk, stairs

• The main thing is to activate the circulatory system.

4) Warm breakfast or tea (5–10 minutes)

• Something warm is ideal in winter (porridge, tea, soup, warm milk)

• stabilizes energy and reduces cravings later

5) Mini-plan instead of chaos (2 minutes)

• 1 sentence: “Today is a good day for…”

• Write down the 3 most important tasks

• reduces stress and gives you control

Bonus: If you tend to slip into winter fatigue quickly
→ Don't schedule your first appointment too early and start with something that's easy for you.

7. Opportunities of winter: More mindfulness instead of autopilot

In winter, it's perfectly normal to slow down a bit. The darker months naturally bring more retreat and less energy – and that's completely normal. Instead of judging yourself for it ("I'm so unmotivated"), you can see winter as an opportunity to be more mindful of yourself and your daily routine. Now is the perfect time to strengthen routines, stabilize your sleep, and consciously allow yourself time to rest. If you protect your energy a little better in winter – for example, by setting clear boundaries, enjoying more relaxed evenings, and maintaining regular bedtimes – you'll often feel more balanced and less overwhelmed. A winter routine is therefore not a weakness, but a... smartThe way to work with the seasons instead of against them.

8. Conclusion

• Winter blues are often caused by Lack of light, altered hormones and too little activation in the morning.

• One good morning routine helps wake up faster to become more stable and start the day more effectively.

• She can also Improve mood and the day overall positive influence.

• Even small steps like daylight, Movement and regularity They make a big difference and keep you in rhythm during the winter.