Winter blues are caused by the disrupted natural day-night rhythm of the body. Because we are exposed to less daylight during the winter months, we experience this disruption.

Sunlight is much weaker in the winter than in the summer, making it more difficult for the body to receive the necessary sunshine. For example, if you've spent an entire day outdoors, you'll sleep much better that evening.

Natural daylight affects the melatonin level. This substance is produced by the brain in the evening and induces a sleepy feeling. It is also known as the sleep hormone.

It ensures that you get a healthy night's sleep. It rises when it gets dark and decreases when light enters the eyes.

In wintertime, we spend less time outdoors, which can cause the melatonin level to be too high during the day. This results in feeling tired and lethargic during the day. There is then a disruption in the biological clock.

Fortunately, much is known about this phenomenon, as one in three people experience it. With a few simple tips, you can easily get through this period. We have compiled seven tips for you:

1. Firstly, go outside. Do this preferably in the morning hours, as it is the best time to absorb daylight. This is because the air in the morning contains the most blue light. It inhibits the production of melatonin, and you can really wake up nicely.
2. Watch your diet. Eat healthily, lots of vegetables and fruits, and reduce sugar intake. It can also help to eat a handful of walnuts every day. Opt for flaxseed in yogurt or take omega-3 supplements. Vitamin D is also a good addition during dark days.
3. Exercise. Preferably outdoors. Go for a walk or jog in the park. When you move for at least half an hour every day, the chance of a winter dip is halved! So put on those sports shoes and get moving!
4. We are working from home more often. Make sure that if you work from home, you sit close to the window. This way, you still catch some rays of light. It is also wise to take a walk outdoors during lunch breaks.
5. Drink less coffee in the evening. Caffeine can affect sleep and make you sleep less well. Also, put away your mobile phone before going to bed.
6. Plan fun activities. Make sure you have something to look forward to. For example, plan a visit to the most colorful park in the Netherlands, the Keukenhof. Book a day trip around Christmas or reserve a midweek stay at a holiday park in the spring!

Don't be too hard on yourself; give yourself rest. Everyone has bad days sometimes. Accept these moments and be kind to yourself. Do things that make you happy, for example, buy a beautiful bouquet of flowers and brighten up your home.

If your winter dip persists for a long time, even after following the above tips and advice, don't hesitate to seek professional help.

In short, it's not unusual to not feel so great. There are more people who experience it and there is something you can do about it. Don't let the winter blues get to you, but make something beautiful out of this period, focus on the enjoyable things in life, and make plans for the next year.

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