Feeling low on energy is common during dark, cold winters in Amsterdam. Here’s how you can recharge naturally, even when the sun seems to be in hiding. Inspired by science-backed insights from our coaches, these strategies will keep you alert and focused:
1. Use Bright Light Therapy in the Morning
Winter mornings often lack the bright sunlight needed to wake up your internal clock. Instead, use a bright light therapy lamp designed to mimic natural daylight.
- Why it works: According to Dr. Huberman, light exposure in the first hour of your day helps regulate your circadian rhythm, boosting wakefulness and improving mood.
- Quick Tip: Place the lamp at eye level for 10–30 minutes during your morning routine.
2. Move Your Body to Jumpstart Energy
It’s tempting to stay cozy indoors, but getting your body moving—even for 5 minutes—can energize you.
- Why it works: Physical activity, like a quick stretch or walk around the house, releases adrenaline and increases blood flow, helping you feel awake.
- Quick Tip: Try bodyweight exercises (squats, lunges, push-ups) or dynamic stretches like arm circles and cat-cow poses.
3. Get a Cold Boost Without Freezing Outdoors
Cold exposure is a powerful way to shake off grogginess.
- Why it works: Cold showers or splashing your face with cold water stimulate the release of norepinephrine, which heightens focus and energy.
- Quick Tip: Start with 30 seconds of cold water at the end of your shower, gradually increasing the duration over time.
4. Breathe Your Way to Alertness
Deep breathing exercises can shift you out of sluggishness and into focus mode in minutes.
- Why it works: Techniques like cyclic hyperventilation (deep inhales followed by quick exhales) increase oxygen levels, activating your nervous system.
- Quick Tip: Try this: Inhale deeply for 3 seconds, exhale quickly for 1 second. Repeat 10–15 times to feel an energy surge.
5. Time Your Caffeine Wisely
Coffee is an energy staple, but drinking it too soon after waking can lead to an afternoon crash.
- Why it works: Waiting 90 minutes to have your first cup allows your natural energy levels (adenosine) to reset, keeping you sharper throughout the day.
- Quick Tip: Have breakfast in the morning before reaching for your espresso.
6. Stay Active, Even Indoors
Dark, chilly days can drain your motivation, but staying consistent with your fitness routine can make all the difference.
- Why it works: Regular exercise releases endorphins, lifts your mood, and keeps your energy levels stable.
- Quick Tip: Try our gym’s express 30-minute classes, designed to fit busy winter schedules.
7. Bonus: Prioritize Vitamin D and Omega-3s
Winter means less natural Vitamin D, which can leave you feeling fatigued.
- Why it works: Supplementing with Vitamin D and Omega-3s supports energy, mood, and overall health.
- Quick Tip: Consult your healthcare provider for the right dosage or ask about supplements to your trainer.
Feel Recharged This Winter
You don’t need sunlight to stay energized! By integrating these habits into your day, you’ll beat the winter blues and keep your productivity high—even in Amsterdam’s darkest months.
Want More Support?
We have a perfect program for you: our Executive Performance Optimization Program. Designed for managers and executives facing high-pressure environments, this program helps you maintain resilience, focus, and top performance while avoiding stress, poor sleep, and burnout, ensuring long-term success.
This program is designed to help you effortlessly navigate low-energy moments while optimizing your well-being. Plus, you’ll enjoy a host of additional health benefits along the way. It’s absolutely worth exploring!
