top of page
Search

Wintering: Supporting Your Mental Health (and Your Baby’s Sleep) Through the Winter Months

A woman in a red beanie hugs a child in a blue hat, holding a baby in a mustard carrier. Set in a forest path with evergreen trees.

Winter can feel heavy when you’re a parent.


The days are shorter. The house feels darker. You’re tired before dinner. And broken sleep feels harder when the sun sets at 4pm.


By February, a lot of families are running low. The coughs are still doing the rounds, everyone’s a bit run down, and even small disruptions at night can feel overwhelming.

If baby sleep feels tougher in winter - you’re not imagining it. Seasonal changes really do affect mood, energy and sleep patterns.


This is where the idea of wintering can be powerful.



What Is 'Wintering'?


The concept of wintering was popularised by Katherine May in her book Wintering. It describes a season of slowing down, conserving energy and tending gently to yourself rather than pushing through.


Instead of fighting winter, we adapt to it.


We stop expecting ourselves to operate at full capacity when the world outside has shifted into something slower and darker.


For parents, that shift in mindset can be quietly transformative.



Why Winter Feels Harder - For You and Your Baby


Light and Circadian Rhythm


Our sleep-wake cycle is regulated by light exposure. During winter in places like the UK, reduced morning light can:


  • Lower daytime alertness

  • Increase melatonin production

  • Affect mood

  • Disrupt circadian rhythm


When mornings stay dim and evenings arrive early, your body clock has to work harder to find its rhythm.


Babies’ circadian systems are still developing, which means they can be especially sensitive to seasonal light changes. Late sunrises and early sunsets can blur cues around daytime and bedtime.


If naps feel unpredictable or evenings feel unsettled, light may be part of the picture.



Mental Health and Seasonal Shifts


Many adults notice a dip in mood during winter months. For some, this may include symptoms associated with Seasonal Affective Disorder. For others, it’s simply a quieter, heavier baseline.


Parents often describe:

  • Lower motivation

  • Increased irritability

  • More anxiety at night

  • Feeling overwhelmed more quickly


Broken sleep feels different when your reserves are already low. What might feel manageable in spring can feel unbearable in February.


That doesn’t mean you’re less resilient. It means you’re human.



More Time Indoors


Winter often means:

  • Fewer outdoor walks

  • Less natural light

  • More time contained inside

  • Less sensory variety for babies


Fresh air, movement and changing scenery help regulate both adult and infant nervous systems. When those inputs reduce, sleep and emotional regulation can feel more fragile.



How 'Wintering' Can Support Parent Mental Health


Wintering doesn’t mean giving up.

It means adjusting expectations.


Instead of striving for peak productivity, winter might invite:

  • Earlier evenings at home

  • Softer routines

  • Reduced social pressure

  • More rest where possible

  • Asking for more help


If your baby is waking more, this might not be the season to overhaul everything.

It may be the season to simplify.


Sometimes supporting sleep is less about adding strategies and more about reducing strain.



Supporting Baby Sleep in Winter


You don’t need to dramatically change your approach - but small seasonal tweaks can help steady things.


Prioritise Morning Light


Even on grey days, natural light helps regulate circadian rhythm.


  • Get outside within an hour of waking where possible

  • Open curtains immediately

  • Eat breakfast near a window


Morning light supports both your mood and your baby’s developing body clock.


Protect Bedtime Cues


Because it gets dark so early, some babies appear ready for bed at 4:30pm - but their biological bedtime may not have shifted.


Keep cues consistent:

  • Dim lights gradually

  • Avoid bright overhead lighting in the evening

  • Maintain your usual wind-down routine


Consistency becomes an anchor when the environment feels different.


Lower the Bar


Winter is not the season for perfect sleep.


It might be the season for:

  • More contact naps

  • An earlier bedtime

  • Tag-team nights with a partner

  • Letting go of comparison


Sleep is influenced by environment, development, temperament and mental health. It is not just about routine.


And it does not need to look the same in every season.



A Gentle Reminder


If nights feel heavier in winter, it doesn’t mean you’re doing something wrong.


It might mean:

  • Your nervous system is tired

  • Your baby needs a little more closeness

  • The season requires gentler pacing


Parenting was never meant to happen in isolation - especially not in the darkest months.



When to Seek More Support


If you notice:

  • Persistent low mood

  • Anxiety that feels intrusive

  • Rage or tearfulness most days

  • Feeling detached from your baby

  • Severe sleep deprivation affecting safety


Please speak to your GP or health visitor. Parental mental health matters. It isn’t a luxury - it’s essential.


And if it’s the sleep side of things that feels unsustainable, you don’t have to navigate that alone.


There are gentle, responsive ways to improve sleep - without rigid schedules, without leaving your baby to cry, and without overriding their temperament.


If you’d like to talk through what’s happening for your family, you’re very welcome to get in touch. Sometimes a supportive conversation is enough to make this season feel steadier.

You deserve support in winter - not just survival. 💛




bottom of page