Expert shares daily activity which can beat stress and boost sleep

People need to be making more of their lunchbreaks to beat seasonal fatigue—especially as many of us are struggling to get much sunlight between Monday and Friday. 

It’s the advice of Brenig Moore, a health and safety and technical officer from Astutis, who told the Huffington Post that even a quick stroll could have huge health benefits, and help counter some of the natural drowsiness caused by shorter days. 

‘Lunch breaks matter all year round, but more so over the darker seasons of autumn and winter,’ he said.

‘It’s a basic safety requirement to get out and take a small walk for at least ten minutes to boost your alertness, mood and energy.

‘Short days mean you’re body’s natural wake/sleep cycle is disrupted.’ 

Unless you’re one of the lucky ones with a desk next to a window, you’re probably not getting enough sunlight—a vital source of vitamin D.

This is not only bad for sleep and mood, it also increases risk of the bone disorder osteoporosis, a compromised immune system, and seasonal depression. 

He added: ‘You may find your mood to be a lot lower in winter than it is in summer, and this isn’t uncommon.

‘A break in natural light helps keep serotonin [the happy hormone] levels stable and stops stress building up and overwhelming you.’ 

And there’s another benefit of getting away from your desk—it can make you handle tasks more efficiently. 

Mr Moore says that ‘even just 15 minutes outdoors can help you avoid that mid-afternoon slump that leads to mistakes, stress and burnout…lowering the risk of accidents happening both at work and at home.’

It can be hard to force yourself to shut the laptop and take a break during the winter, but that’s not only because of the cold weather waiting for you outside. 

Typically, workloads increase towards the end of the year. 

‘In winter, workloads spike, but powering through kills efficiency,’ said Mr Moore.

‘The people who pace themselves work smarter, not longer. A 30-minute break can save hours of tired mistakes.

‘Constant screen time drains the brain. Stepping away at lunch resets concentration and judgement.’ 

Taking a brief walk can also benefit your joints, which can become tight and sore due to our general decrease in movement levels.

‘Colder weather tightens muscles, and what’s going to make that even worse is sitting in the same office chair all day,’ he said.

‘Moving at midday resets posture and reduces aches that lead to long-term issues.’    

Regardless of if you’re spending 15 or 50 minutes outside every day, the NHS still advises people to take a vitamin D supplement during the winter to combat the famously dreary British weather. 

It’s also key to make sure you are eating vitamin D rich foods, including red meat, egg yolks, oily fish like salmon, liver and fortified breakfast cereals.

The NHS recommended daily intake of vitamin D is 10 micrograms (mcg) for adults and children above the age of one.