Winter can take a toll on our energy, routines, and overall well-being. Shorter days, colder temperatures, and less sunlight can affect everything from how active we feel to how well we sleep. Staying well during the winter months isn’t about one single habit—it’s about paying attention to a few key areas that support both physical and mental health.
By focusing on balanced nutrition, staying hydrated, getting enough quality sleep, maintaining physical activity, and supporting emotional well-being, we can help ourselves and our teams feel healthier, more alert, and more resilient through the colder months. The tips below highlight simple, practical ways to support wellness at work and at home all winter long.
Vitamin D Awareness
With reduced daylight in many parts of the world, the risk of developing vitamin D deficiency increases during the winter months. Vitamin D is often referred to as the “sunshine vitamin,” as the majority of the body’s supply is produced through skin exposure to sunlight. It plays a vital role in bone health, immune function, and overall well-being. Low vitamin D levels can contribute to bone weakness, muscle discomfort, chronic pain, and osteoporosis.
Stepping outside during breaks, even on colder days, can help increase light exposure which will result in vitamin D for our bodies. Some individuals benefit from brief, safe exposure to natural sunlight—about 10–15 minutes when conditions allow.
We can supplement vitamin D through artificial lights, some foods, and/or vitamin supplements. If considering using vitamin D supplementation, it is important to consult your healthcare provider before beginning any supplementation, as vitamin D can accumulate in the body and may be harmful in excessive amounts.
Artificial UV light as a therapeutic option, it should be done only under medical guidance, as not all light therapies are designed to promote vitamin D synthesis and some may carry skin-related risks. “For this treatment, the person sits in front of a very bright light box (10,000 lux) every day for about 30−45 minutes, usually first thing in the morning, from fall to spring. The light box, which is about 20 times brighter than ordinary indoor light, filters out the potentially damaging UV light, making this a safe treatment for most.” While ultraviolet (UV) exposure is a natural way to support vitamin D production, it is essential to use caution.
Vitamin C Awareness
While most fruits and vegetables are available year-round, winter pricing and availability can vary—making it easy to overlook certain nutrients during this season. Maintaining a regular intake of vitamin C is especially important in the winter, as it supports immune function, helps the body resist infection, and acts as a powerful antioxidant aiding in cell repair.
A well-rounded diet rich in fruits and vegetables can help ensure you’re meeting your vitamin C needs. Excellent sources include citrus fruits, strawberries, bell peppers, and broccoli. Including healthy snacks into the workplace can increase access to these vitamins.
Stay Hydrated
We often hear about hydration for warm-weather months, but staying hydrated in the winter is just as important. Proper hydration plays a key role in preventing hypothermia. When we’re well hydrated, our blood circulates efficiently, supporting organ function and metabolism—systems that become impaired when dehydration occurs. Employers can help keep employees safe by making water available for all employees throughout the year. Including incentives such as logo’d water bottles might encourage employees to keep water with them throughout the work day.
According to the Dietary Reference Intakes (Otten et al., 2006):
- Most women should consume 11½ cups of total fluid daily (from food and beverages).
- Most men should consume 15½ cups of total fluid daily (from food and beverages).
Sleep Hygiene
Adequate sleep is essential to staying healthy, but too much sleep can have negative effects as well. Adults should aim for 7–9 hours of sleep per night. Seasonal changes—particularly reduced sunlight—can disrupt sleep cycles, increase fatigue, and contribute to Seasonal Affective Disorder (SAD). Many people report sleeping better in winter due to cooler temperatures, darker evenings, and higher melatonin levels.
According to a recent survey by the American Academy of Sleep Medicine (AASM):
- 34% of U.S. adults report sleeping more in winter.
- 10% report sleeping less.
This trend reverses in summer, when longer days and higher activity levels lead 36% of adults to sleep less than usual.
Fatigue can significantly influence worker wellness and workplace safety. When employees feel overly tired or begin “zoning out” on the job, the risk of accidents, injuries, or errors increases.
As we enter the colder months, it’s important to keep both ourselves and our employees safe and healthy. Encouraging balanced nutrition, regular physical activity, and consistent sleep habits can support overall well-being and help workers stay focused, alert, and productive on the job.
References
- Otten, J. J., Hellwig, J. P., & Meyers, L. D. (Eds). (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine of the National Academies, The National Academies Press.
- American Academy of Sleep Medicine. (2020, January 6). Time to hibernate? 34% of U.S. adults say they sleep more during winter.\
- National Institute of Mental Health. (2023). National Institute of Mental Health. (NIH Publication No. 23-MH-8138). U.S. Department of Health and Human Services, National Institutes of Health.
- Malabanan A, Veronikis IE, Holick MF. Redefining vitamin D insufficiency. Lancet. 1998;351:805–806. doi: 10.1016/s0140-6736(05)78933-9. [DOI] [PubMed] [Google Scholar
