Some people love the onset of winter because it means cosy fires and nights in together. Others find that this can be a difficult time of year. Many adults and children find the shorter daylight hours hard to deal with.
It is a fact that winter can lower mood for very many people because the reduced hours of light impacts on how the human brain functions. Winter requires parents to be creative to make sure that their kids get exercise, are active and still get balance into their day.
If you are a person who finds that winter makes you feel less well in yourself, then it stands to reason that you are going to be more tired, less motivated and need to push yourself a little bit more to get things done. If you are a parent, this can make life at home more demanding. My advice is to make sure that your winter routines prioritise self-care that includes healthy food and daily exercise spent outdoors in the daylight.
In the winter, it is a good idea to maximise some naturally protective factors that can make life better. Simple ideas are worth considering.
Cold or wet
Because it gets dark early and with weather becoming cold or wet, it is just not possible for kids to be outside so much. Games and play out on the street or in the parks reduce so much that everywhere becomes quiet except for shopping centres. Where school commutes are short, it would be a health benefit for everyone if children and adults walk in the daylight for even 15 or 20 minutes a day.
You need to be creative because children need exercise and activity to be healthy and have the balance in their bodies and minds that helps self-regulation and good rest. Think about the age of your kids and what it is that they like doing and ask yourself if this is balanced. If your kids are old enough, sit down with them and make a winter plan. It is useful for kids to do this with parents because seasons are important markers of time in the year. Each season brings possibilities but also limitations. Valuable lessons are drawn from this experience. One of the lessons of season change is that there is a time for everything and it is up to us to flow with that adjustment if we are to thrive.
It is a good idea for families to create winter routines. Chores and jobs in the home are important activities.
Getting homework done is important, but for people studying longer hours it is also important that they too have chores and walks and fun to balance all that intense desk-time. Meal times can become more about family time. I think it is a really good idea to sit down together as many evenings as you can.
Studies confirm that children who sit down with the family every day are less likely to do anti-social things.
Agreement
Make sure radio and television is off and that the table is free of devices. Ask about how the day went and talk about your day. If it is not possible to get everyone together at a common meal time, make an agreement that a few evenings in the week there will be a supper time of about 20 minutes when everyone can sit together and have some time where everyone gets to talk about how their day has been.
Over time this evolves into something much more. It is my experience that families benefit from this and come to love it when it is part of the routine.
Children really need to know that winter does not mean more time for screens and devices. You need to take a lead on this and that also means being honest about how much time you spend on screen activity. As a rule, more than one hour of screen-based activity is too much.
Think about that and how much X Box or iPad gaming time happens. Every time I raise this in my office, I am greeted by astonished looks. Asking people to seriously review how they use electronics is never welcomed as a good idea.
The light from devices interferes with how the brain produces melatonin, a hormone that helps us to sleep, and people then wonder that despite feeling tired, they cannot sleep. I would advise that all devices are limited to no more than one hour a day and that this is a clear rule for kids.
Secondly, devices should be switched off at least 90 minutes before bed so that the brain and body can get used to the idea that activities are more relaxed in preparation for sleep.
Speaking personally, I am not a fan of winter but since I started to do most of my cycling in winter months, I think I survive it better. Daylight activity as well as time with those we love spent wisely can make that difference.
Dr Colm Humphries is a clinical psychologist based at Philemon in Maynooth, Co. Kildare.
