The “winter blues” can become a real problem this time of year, and if you’re working from home, you may be at risk of feeling especially isolated and low. Here are a few tips to help you create a home office environment that’s better for your physical and mental health during the colder months.

1. Let the light in. Set up your desk in a space that gets at least some natural light every day. Studies show that there are some great benefits to working in an environment with natural light, including:¹

• Improved concentration and focus
• Improved mood
• Reduced eye strain
• Better quality sleep

If you don’t have access to an area with much natural light, make sure you get outside at least once a day. Fresh air and natural sunlight can help to energise a tired body and mind, and combat seasonal depression.

2. Air out your office. Keeping all the doors and windows closed might keep you warm, but it will also make your home office humid and stuffy, making it hard for you to concentrate while also causing allergens (like mould and dust) to build up.² Open the windows for 5-10 minutes several times a day, to properly ventilate your home workspace and take care of your overall wellbeing.
3. Invest in a light box. Light therapy can help to boost your serotonin levels, which is especially useful if you’re not getting enough daily sunlight.³ If you struggle with seasonal depression during winter, choose a light box or light therapy lamp online and set it up in your home office. You can use it daily to boost your mood and improve your overall mental health.³
4. Get moving with desk exercises. It’s not always easy to get out for a walk, jog or gym session when the days are cold and gloomy. The good news is, there are plenty of exercises you can do in your home office, right at your desk!⁴ Make sure you exercise daily to boost your circulation, stay warm, support your physical health and improve your mental focus.
5. Build a “winter routine” you can stick to. Following a daily routine is great for your physical and mental health.⁵ Set alarms to make sure you wake up and go to bed at the same time each day, and stick to a regular exercise and meal schedule.

• 6. Stay hydrated. When it’s hot and sunny, it’s easy to remember to drink plenty of cold water – not so much during the winter months, but it’s still just as important.⁶ Make sure you stay hydrated while you work. Keep a freshly filled water bottle at your desk, and keep caffeinated or sugary drinks to a minimum. If you prefer to hydrate with a warm drink, try rooibos, herbal tea blends or hot water with a squeeze of lemon.
• 7. Choose healthy ways to stay warm. It might be tempting to sit with your space heater on all day, but this can be detrimental to your health⁷ (not to mention your electricity bill). Heaters dry up the natural moisture in the air, causing issues like dry skin, a scratchy throat, and allergic irritation.⁷ Keeping one room heated all day can also expose you to temperature fluctuations when you leave and re-enter your home office throughout the day, and this weakens your immune system.⁷

Instead of keeping your heater running all day, stay warm with a cosy blanket and a heating pad. Take advantage of your work-from-home dress code by wearing warm socks and slippers. Exercising, eating regular meals and drinking warm drinks will also help to keep your body warmer.

Follow these tips to stay physically healthy and mentally sharp while you work and study this winter.

References

1. Hedge A. Daylight and the workplace study. 2019. https://view.com/sites/default/files/documents/Daylight-in-the-Workplace.pdf
2. Too few remember to air out in the depths of winter. 2013. https://press.velux.com/too-few-remember-to-air-out-in-the-depths-of-winter/
3. Seasonal affective disorder treatment: Choosing a light box. Mayo Clinic. 2022. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298
4. 30 Office exercises to try right now. Healthline. 2021. https://www.healthline.com/health/fitness/office-exercises
5. Health benefits of having a routine. Northwestern Medicine. https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine
6. The importance of staying hydrated in the winter. Parkview Health. 2020. https://www.parkview.com/community/dashboard/the-importance-of-staying-hydrated-in-the-winter
7. Here are 3 reasons why it’s a bad idea to use room heaters this winter. HealthShots. 2020. https://www.healthshots.com/preventive-care/self-care/here-are-3-reasons-why-its-a-bad-idea-to-use-room-heaters-this-winter/