As we move through the year, we wanted to share some key tips to help you feel more energized and improve your overall well-being.

Feeling Tired and Low in Mood

The grey, wet, and windy UK weather  can leave us feeling drained, sluggish, and even low in mood. There’s a simple explanation for this—reduced sunlight in winter affects our body’s internal clock (Circadian rhythm) and vitamin D levels. This can increase melatonin, the sleep hormone, making us feel more tired than usual.

How to boost your Energy & Mood:

  • Get outside: – Try to soak up natural light whenever possible, especially when the sun is out!

  • Take a vitamin D supplement: A healthcare provider can advise on how much to take. 

  • Eat healthy foods: Include plenty of fruits, vegetables, protein, and whole grains in your meals.

  • Reduce screen time: Limit social media and excessive screen exposure.

  • Make social connections: Try to spend time with friends and family. 

It is also extremely important that we are taking the time to check in with one another during this time, to make sure we are all looking after ourselves.

The Importance of Sleep

In addition to staying energized, getting good-quality sleep is crucial for both mental and physical well-being. Sleep helps:

  • Improved mood: Sleep can help you feel better and be more prepared to face challenges 

  • Better focus and reaction time: Sleep can help you think more clearly and respond more quickly 

  • Improved memory: Sleep can help you form long-term memories and recall information 

  • Better immune system: Sleep can help your body identify and destroy harmful bacteria and viruses 

  • Improved heart health: Sleep can help your heart rate and blood pressure go down, and improve your metabolism 

  • Better weight control: Sleep can help you resist unhealthy foods and maintain a healthy weight 

  • Improved athletic performance: Sleep can help you recover energy and motivation, and improve your fine motor skills and reaction time 

If you're having trouble sleeping, knowing how to sleep better can make a big difference.

If you struggle with sleep, making small adjustments can help. Here are some expert-backed tips:

  1. Have good sleep routine (sleep hygiene) – Stick to a consistent bedtime and wake-up time, even on weekends.

  2. Relax, unwind, and try meditation to help you sleep – Reduce screen time at least an hour before sleeping. Try reading, listening to soft music, or meditation.

  3. Try mindfulness for sleep – Journaling, mindfulness, or talking to someone can ease bedtime worries.

  4. Create the right sleep environment - Keep your room cool, dark, and quiet. Earplugs, blackout curtains, or white noise can help.

  5. Do not force sleep – If you’re struggling to drift off, get up, do something calming, and return to bed when you feel sleepy.

  6. Improve sleep through diet and exercise – Avoid caffeine, alcohol, and large meals before bed. Regular physical activity can also improve sleep quality.

Just a friendly reminder that we have an awesome wellbeing platform called “Wisdom”  with many more useful articles and resources that can benefit you in many ways! To log in (if you haven’t already), kindly use our Tingdene Group reference number which is MHA320294.

We hope that you have found this article useful, and we hope the tips above help you feel more energised!