Aligning Circadian Rhythms Through Wintering and Aromatherapy
As winter unfolds its frosty embrace, our bodies and minds undergo subtle yet significant changes to adapt to the season. Embracing the concept of "wintering" allows us to synchronize with nature's rhythm, fostering a sense of balance and well-being. Wintering, a term that encompasses the act of consciously navigating the colder months, invites us to explore ways to strengthen our physical and emotional well-being during this season. One such practice that has gained attention is aromatherapy, a holistic approach that utilizes the power of aromatic plant extracts to promote relaxation, rejuvenation, and overall wellness.
What exactly is “Wintering”?
Like nature, we are constantly moving and changing. Seasons change, oceans push and pull, the earth moves, the moon waxes and wanes, animals hibernate; as humans, we also are constantly adapting to the seasons. Yet in this industrial age, we are much more connected to productivity, grinding and performing than we are to nature. If only we listened to our own rhythms and embraced this season, we would feel more at sync physically, mentally, emotionally and spiritually. We can lean into this season of wintering.
Wintering is a concept that encourages individuals to embrace the slower pace and reflective nature of the winter season. It involves recognizing and honoring the changes that come with the colder months, both externally and internally. Instead of resisting the natural ebb and flow, wintering invites us to appreciate the beauty of stillness, introspection, and self-care during this time.
One way we can start to reconnect with these patterns is to reset our circadian rhythm.
Aligning Your Circadian Rhythm with Winter
Our circadian rhythm, often referred to as our internal body clock, regulates various physiological processes, including sleep-wake cycles, hormone release, and body temperature. During winter, with shorter days and longer nights, it's essential to align our circadian rhythm to optimize our well-being. While some people naturally find themselves doing this automatically, others struggle to embrace it. Our sleep patterns are meant to adjust with the seasons.
According to a recent American Academy of Sleep Medicine (AASM) survey, 34% percent of U.S. adults report sleeping more in winter, compared to 10% who sleep less than usual. This is a near reversal from the brighter, more activity-filled months of summer, during which 36% of those surveyed said they sleep less than usual, while 9% sleep more.
A new study published this year found that humans need more sleep in the winter. Not only do we tend to sleep an hour longer in the winter than the summer, Rapid Eye Movement (REM) sleep has been shown to be 30 minutes longer in the winter than the summer months. REM sleep is known to be directly linked to the circadian rhythm. (1) (Fun fact: During REM sleep, brain activity increases and we dream, so you may experience more dreams in the Winter season.)
4 ways to feel more aligned with the winter season and reset your circadian rhythm:
Prioritize Natural Light Exposure: As winter settles in and the days become shorter, it is crucial to prioritize natural light exposure for our overall well-being. With limited sunlight and an increased amount of time spent indoors, ensuring sufficient natural light becomes essential. Natural light exposure helps regulate our circadian rhythm, boosting mood, productivity, and maintaining a healthy sleep-wake cycle. Opening curtains and blinds during daylight hours enables sunlight to flood our living spaces, infusing them with warmth and vitality. Stepping outside for a brisk walk or spending time near a well-lit window can also facilitate the intake of essential vitamin D, essential for maintaining healthy bones and supporting the immune system. Prioritizing natural light exposure during the winter uplifts spirits, enhances the quality of our sleep, and promotes overall physical and mental well-being.
Daily Movement: In the winter months, we tend to be less active as we spend more time indoors. Regular movement strengthens our cardiovascular system, boosts our immune function, and improves our muscle and bone health. Beyond the physical advantages, daily movement has a profound impact on our mental well-being. Exercise releases endorphins, often referred to as the "feel-good" hormones, which reduce stress and anxiety levels while increasing feelings of happiness and contentment. Engaging in physical activity also allows us to disconnect from the pressures of our daily lives and offers a valuable opportunity to relax and recharge. In a society that is increasingly sedentary, we have to make a conscious effort to prioritize physical activity in our lives. During the winter months, it is best to perform more high-intensity exercise in the morning to mid-afternoon to sync with your circadian rhythm. During the evening, gentle movement such as stretching, yoga or a walk can be beneficial movement.
Create a Cozy Sleep Environment: Adjust your sleeping space to embrace the winter atmosphere. Invest in comfortable bedding, dim the lights in the evening, and maintain a consistent sleep schedule to support a restful night's sleep. To help aid sleep, avoid caffeinated drinks after 1pm, put away your phone an hour before bedtime, and establish a consistent bedtime routine. A bedtime routine plays a pivotal role in promoting a restful night's sleep and overall well-being. It provides a sense of structure and predictability, signaling to our minds and bodies that it's time to unwind and prepare for sleep. Engaging in consistent bedtime rituals helps regulate our internal clock, ensuring better sleep quality and duration. A routine that includes activities such as reading a book, taking a warm bath, or practicing relaxation techniques can help reduce stress and anxiety, further promoting sleep. Beyond the immediate benefits of improved sleep, a consistent bedtime routine can positively impact our cognitive function, mood, and physical health.
Mindful Morning Routine: Begin your day with a mindful morning routine that incorporates gentle activities. This might include meditation, stretching, journaling, breathing in an essential oil or savoring a warm cup of herbal tea. These activities can help ease the transition from sleep to wakefulness during the winter months. Not a morning person? I encourage you to read the book “The Miracle Morning" by Hal Elrod. It is a life changing book for morning routines!
How aromatherapy can help align our circadian rhythm in the winter
Aromatherapy, the use of essential oils to promote well-being, can be a powerful tool in enhancing your winter experience. It acts as a gentle reminder to our senses, assisting in the restoration of a balanced circadian rhythm, even in the winter months. The following essential oils are particularly beneficial for aligning your circadian rhythm and promoting relaxation during the winter season:
Lavender: Known for its calming properties, lavender essential oil can be diffused in your bedroom or added to a warm bath before bedtime to promote restful sleep. By diffusing these oils in the evening or incorporating them into a warm bath before bedtime, the calming scents can signal to our brain and body that it's time to unwind and prepare for restful sleep.
Peppermint: Invigorating and refreshing, peppermint essential oil can help combat feelings of sluggishness during the winter months. Diffuse it in your workspace or inhale it to boost alertness and reset the internal clock.
Citrus essential oils: Citrus essential oils (such as lemon, bergamot or orange) are uplifting and refreshing. They can help combat feelings of lethargy and low energy associated with Seasonal Affective Disorder (SAD). The bright and invigorating scents may also help improve mood. In particular, sweet orange may help promote cheerfulness. The odor of sweet orange decreases symptoms of anxiety and improves mood (2) Its aroma is well liked by most children. For adults, it can make us “feel like a kid again.” It can reduce nervous tension and stress-related conditions. It is also beneficial for those suffering from lack of energy or depression. (3) Orange is a great oil to use when feeling tense or frustrated.
Frankincense: With its grounding and centering qualities, frankincense essential oil can be used during meditation or added to a diffuser to create a tranquil environment.
As winter unfolds, aligning your circadian rhythm and embracing the art of wintering can contribute to a more balanced and fulfilling season. Incorporating aromatherapy into your routine adds an extra layer of sensory delight, helping to create a warm and inviting atmosphere that supports your well-being. Fill up your essential oil diffuser, savor the winter moments, and let the beauty of the season permeate every aspect of your life.
Want to learn more about using essential oils? Check out my latest book Science of Essentials: The Essential Guide for Using Aromatherapy to Promote Health and Healing here.
Looking for more education on using essential oils for emotional health? See my blog article, The Best Essential Oils for Stress and Anxiety and 5 Tips for Using Aromatherapy for Stress Relief.
Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.
References:
Seidler A, Weihrich KS, Bes F, de Zeeuw J, Kunz D. Seasonality of human sleep: Polysomnographic data of a neuropsychiatric sleep clinic. Front Neurosci. 2023 Feb 17;17:1105233.
Goes, T.C.; Antunes, F.D.; Alves, P.B.; Teixeira-Silva, F. Effect of sweet orange aroma on experimental anxiety in humans. J. Altern. Complement. Med. 2012, 18, 798–804.
Lawless, Julia. (1998). Aromatherapy and the Mind. Hammersmith, London: Thorsons.