Winter Wellness Tips To Transform Your Routine

Winter can be a beautiful, cozy season—but let’s be real, it also brings its own set of wellness challenges. Between colder weather, shorter days, and holiday indulgences, it’s easy to feel off-track or low-energy. But with a few intentional habits—and a little seasonal wisdom—you can transform your routine into something that supports your well-being instead of draining it.

As someone who’s spent years navigating chronic health issues, burnout, and solo travel in every season, I’ve learned how to build sustainable wellness habits that actually stick. Whether you’re staying home or heading out on a winter getaway, these tips are designed to help you feel more energized, nourished, and aligned this season—from the inside out.

In this guide, I’ll share practical winter wellness strategies for body and mind, plus ways to stay grounded (and moisturized) wherever your path takes you.

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💧Hydrate Properly (It’s More Than Just H20)

Drink Water

You may feel less thirsty in the winter, but staying hydrated is just as important—if not more so. Your body still needs plenty of water to regulate temperature, support digestion, maintain energy, and keep your skin and brain functioning at their best.

Not sure you’re getting enough? Try setting timers throughout the day or use a large water bottle to track your intake. You can even make a checklist to tick off each glass as you go.

💡 Recommended gear:

• A self-filtering water bottle (like this UV-powered one) makes it easy to refill safely on the go
• A large capacity bottle with time markers can help you pace your hydration
• An insulated bottle (like this Stanley bottle – I have one of these and love it) is perfect for sipping warm water, lemon tea, or herbal infusions throughout the day

Drinking warm fluids—like lemon water in the morning or ginger tea in the evening—can help you stay hydrated and support digestion and immunity during cold months.

🧂Add Minerals

Most of us are low in essential minerals thanks to depleted soil and modern diets. But minerals play a key role in hydration, energy, and nutrient absorption—so adding them to your water can make a noticeable difference.

My favorite is the Jigsaw Adrenal Cocktail powder, which has minimal ingredients and no sweeteners (I avoid stevia because it’s related to ragweed, which I’m allergic to). It’s a simple, clean way to support your adrenals and hydration at the same time.

💡 Prefer a DIY option?
Make your own mineral drink by adding about ¾ tablespoon of sea salt and a splash of lemon juice or tart cherry juice to your water for natural potassium and electrolytes.

If you’re on the go, travel-sized mineral packets from brands like Jigsaw are super handy to toss in your bag or suitcase.

🥬 Eat Your Hydration, Too

Drinking water is essential, but don’t overlook the hydration power of food.

Fruits and veggies with high water content—like cucumbers, leafy greens, citrus fruits, and berries—can help you stay hydrated from the inside out. Their natural minerals, fiber, and antioxidants don’t just support hydration—they also improve absorption and give your immune system a boost.

💡 Pro tip: Add citrus and greens to your winter meals, or toss berries into a warm bowl of oatmeal or protein oats. Hydrating and healing.

🧠 Build Your Own Winter Dopamine Menu

As you read through the wellness tips in this post, start thinking of them as potential entries on your own dopamine menu—a list of small, doable things that help you reset when you’re feeling off.

These aren’t just feel-good activities; they’re nervous system tools. Tiny rituals that calm your mind, shift your energy, or spark joy—especially during the colder, darker months.

🕯️🌞 Movement & Light: Ancient Wisdom for Modern Winter Wellness

In winter, it’s easy to slow down so much we stall out—mentally, emotionally, even physically. But across time and culture, winter was never about shutting down completely. People journeyed—to sacred springs, to festivals of fire and light, to warmer climates not for escape but for restoration.

You don’t have to board a plane to experience that. Movement, light, and intention can shift your entire mood—even in ten minutes.

Here are a few ways to bring that energy into your winter routine:

• 🌅 Golden Hour Walks – Even a short stroll in the late afternoon sun can help regulate your circadian rhythm and lift your mood.
• 🔥 Warmth Rituals – Think hot baths, saunas, or warm herbal teas—echoes of ancient spa towns and heat-based traditions.
• 🌿 Mini Retreats – Change your setting, even for an hour or an afternoon. Try a nearby botanical garden, a cozy reading nook, or a place where your mind can wander without a screen.
• 🧭 Intentional Movement – Gentle stretching, yoga, or even slow walking can act as a grounding ritual—helping your body process what your mind might be holding.

Throughout history, winter wasn’t just endured—it was marked by pilgrimages, fire festivals, and celebrations of stillness and renewal.
If you’re feeling called to something deeper this season, you might enjoy exploring:

• Solo wellness retreats
• Spiritual travel experiences
• Digital detox retreats

Sometimes, the most nourishing journey doesn’t require distance—just intention.

🧴 Keep Your Skin Barrier Protected (From the Inside Out)

Skin health and hydration starts within—especially when it comes to your skin, because your skin is the largest organ in your body.

Before you even reach for a moisturizer, think about what you’re eating and drinking. Omega-3 fatty acids are key for skin health and reducing dryness or flakiness. You can get them from foods like salmon, flaxseed, and walnuts, or take a high-quality fish oil supplement if needed (many people benefit from one, especially in winter).

✋ Gloves That Actually Help Heal Dry Skin

If you’re dealing with dry skin or skin conditions like eczema (same here!), gloves can be a game-changer.

👉 I love these fingerless Zinc Tencel gloves—they’re perfect for daytime layering under regular gloves or anytime you want to lock in moisture while still using your hands.

At night and on flights, I wear Tencel zinc cotton gloves over an occlusive to deeply hydrate while I sleep (or travel). I’ve noticed a big difference using these, especially during flare-ups. You can also get zinc-infused sleeves and shirts with mittens if you need full coverage.

Moisturizers, Skin & Hair Products

🧼 Use a gentle, fragrance-free moisturizer and reapply it throughout the day—especially after washing your hands or coming inside from the cold.

If you’re sensitive to common ingredients or want to actually use clean products, check out my guide to allergy-friendly hair and body products to keep your skin calm, not reactive.

🛡️ Boost Your Immune System

🍲 Eat & Drink for Immunity

Homemade chicken soup is hands down one of the best foods to support your immune system—whether you’re under the weather or just staying on top of your health. Bonus: it’s deeply nourishing and comforting in winter.

If you make it from scratch, you also get the benefits of homemade bone broth, which is rich in collagen, amino acids, and minerals. I do this regularly, and it’s been one of my favorite wellness rituals.

➡️ Tip: Make a big batch and freeze it in individual portions—even if you’re cooking for one, it’s worth it.

Don’t want to make your own? High-quality store-bought bone broth (like Kettle & Fire) or protein-rich bone broth powders from brands like Paleovalley can be great alternatives.

🍵 Warm Spices & Immune-Boosting Drinks

Spices like ginger, turmeric, cinnamon, cardamom, cloves, and black pepper are anti-inflammatory powerhouses that warm you from the inside out.

You can also make a cozy winter tonic using raw cacao powder (not cocoa) mixed with your choice of milk, Ceylon cinnamon, alcohol-free vanilla extract, and a touch of honey or maple syrup. Add a pinch of sea salt for mineral support—and you’ve got a feel-good drink that’s also functional.

Homemade apple cider is another warming, immune-friendly option. Just skip the refined sugar and use real spices and fruit.

🍊 Immunity Supplements to Consider

Always check with your doctor and get bloodwork first, but here are some common winter immune-boosters:

• Vitamin C
• Vitamin D3 + K2
• Magnesium
• Turkey Tail Mushroom
• Elderberry
• Manuka Honey

💡 Note: Supplements are only helpful if you’re deficient—so don’t just throw things at your body “just in case.”

💉 Should You Get Vaccinated?

If you have a chronic condition like asthma (like I do), vaccines can be extra important in winter. But even if you don’t, staying up to date can help you avoid getting knocked out by something preventable (and we all know how frustrating that can be when you’ve got plans).

But beyond personal benefit, vaccines help protect others—like kids, older adults, and those with compromised immune systems who might not have the option of “just resting it off.” Some viruses don’t show symptoms in everyone, so yes—you could be carrying something without knowing it.

Being proactive is one of the best acts of community care you can give.

😴 Practice Good Sleep Hygiene with a Winter-Ready Routine

Sleep isn’t just rest—it’s recovery, detox, and a major player in your overall wellness. In winter, especially when you’re dealing with shorter daylight hours, travel stress, or seasonal fatigue, a strong sleep routine can be a total game-changer.

It’s even more essential if you’re bouncing between time zones, spending long hours in transit, or adjusting to unfamiliar hotel beds.

Here are a few things that have made a big difference for me:

☕ Magnesium Tea or Herbal Nighttime Drinks

Wind down with a warm mug of something calming. Magnesium blends or caffeine-free herbal teas like lemon balm, ginger, decaf green tea or rooibos can help prep your body and nervous system for sleep.

😷 Mouth Taping

It sounds weird, I know—but taping your mouth at night can encourage nasal breathing, which promotes deeper, more restorative sleep. If you struggle with snoring, dry mouth, or waking up groggy, it’s worth trying.

⚠️ Note: If you have trouble breathing through your nose, talk to a sleep specialist – I had a nasal procedure and did TMJ treatment with my dentist – no c-pap machine required – to be able to become a nose-breather and be able to mouth tape; they also taught me how to do it properly.

🛏️ Creating the Ideal Sleep Environment

Think blackout curtains, white noise, or earplugs. Whether at home or on the road, recreating a cozy, calm space helps tell your brain it’s time to rest.

🌬️ Breathing Exercises & Meditation

Breathwork before bed helps calm your nervous system. Techniques like 4-7-8 breathing or box breathing are simple but powerful tools to help you unwind. You can meditate while you breathe or use guided meditations (keep reading for more on these).

📓 Journaling

A quick brain-dump, gratitude list, or emotional check-in can clear mental clutter before bed—making it easier to fall (and stay) asleep. You don’t have to be a “writer” to journal—just get what’s in your head out and onto the page. I have some journal prompts tailored to solo travelers here you can use, too.

🌀 Lymphatic Drainage

Incorporating dry brushing, self-massage, or legs-up-the-wall into your evening routine supports detox and reduces fluid retention—which can help you feel lighter and more relaxed before sleep (keep reading for more on these practices and resources to help).

🧘‍♀️ Exercise and Stretch Daily—Even in the Cold

Movement is one of the best things you can do for your winter wellness routine. Whether you’re traveling or staying home, daily exercise helps boost immunity, increase energy, support your mental health, and keep your body feeling strong and mobile.

Even if you’re walking a lot while sightseeing, it’s still worth carving out a few extra minutes for intentional movement:

• Indoor workouts like yoga, Pilates, or bodyweight circuits are perfect for cold days or small spaces.
• Resistance bands are lightweight and travel-friendly, offering a great alternative to weights while on the go.
• Stretching in the morning and evening helps combat stiffness caused by cold weather or long travel days. Just 5 minutes can make a big difference.

💪 No gym, or exercising while traveling?
Check out my post on exercising while traveling for practical, no-equipment tips that keep you feeling your best—wherever you are and without spending much (or any) money.

☀️ Get Sunlight to Help With SAD

Getting outside—even for just 10–15 minutes a day—can make a big difference in your mood and energy levels during winter. Natural sunlight helps your body produce Vitamin D and supports a healthy circadian rhythm, especially if you expose your eyes to natural light shortly after waking.

If there’s not much morning sun where you are, try a light therapy box to mimic sunlight and give your body the signal it needs to wake up and feel more alert.

Another great option is red light therapy, which can help reduce symptoms of Seasonal Affective Disorder (SAD), boost energy, and support cellular health. There are compact red light devices that are perfect for on-the-go use.

🥗 Eat Nutritious, Seasonal Meals and Snacks

Eating local, seasonal produce is one of the best ways to nourish your body in winter. Not only is it fresher, but it also tends to retain more nutrients—exactly what your body craves during colder months.

Focus on balanced meals that include:

• 80–120 grams of protein per day (based on your body’s needs)
• Healthy fats
• Fiber-rich carbohydrates
• And minimal processed sugars or refined carbs

You don’t have to be perfect—just consistent.
Try tracking your meals in an app like MyFitnessPal to get a better idea of your daily protein intake and sugar consumption.

✨ Simple ways to level up your winter meals:

• Make your own Pumpkin Spice Latte at home with less sugar
• Add dark chocolate (for a magnesium boost) to snack time
• Swap refined snacks for protein-packed ones like:
  • Meat sticks or jerky
  • Overnight oats (use GF oats + collagen or protein powder)
  • Chia seed pudding
  • Protein balls or energy bites

Pro tip: Your body might feel hungrier in winter—and that’s okay. Instead of restricting, focus on nourishing foods that satisfy and sustain you.

🌊 Soak in Mineral Hot Springs (or Recreate Them at Home)

If you’re traveling near natural mineral hot springs this winter, don’t miss the chance to take a dip. These waters are packed with magnesium, calcium, and sulfur, which can help ease muscle tension, boost circulation, and melt away stress.

Hot springs are one of the most restorative ways to warm up in winter while supporting your body’s natural healing processes. You can explore the best hot springs resorts in the US or learn more about the health benefits of soaking in hot springs to plan your visit.

No hot springs nearby? No problem.

You can recreate a similar experience wherever you’re staying (as long as you have a tub):

🛁 Add Epsom salts, baking soda, or a few drops of essential oils to a warm bath
🕯️ Set the mood with candles, soft music, or even a guided meditation
💤 Soak for 20 minutes to relax your muscles and prep for deep, restorative sleep

🧤 Dress for the Weather (Without Compromising Comfort or Health)

Staying warm in the winter isn’t just about comfort—it also helps your body conserve energy and reduces the risk of cold-related illness.

Layering is key: start with a moisture-wicking base layer to stay dry, add insulating layers like fleece or wool for warmth, and finish with a waterproof outer layer to block wind, rain, or snow. Don’t forget winter boots with traction, and socks made from cozy materials like wool or fleece that help trap heat.

Accessories matter too—gloves, scarves, and a warm hat help prevent heat loss from areas where we lose it fastest (just make sure materials won’t irritate your skin or trigger allergies).

🧣 If you’re sensitive to certain fabrics (like wool or synthetics), avoiding microplastics, or looking for travel-friendly, ethically made options, check out my sustainable and allergy-friendly clothing guide with tons of ideas—including cozy shop picks like sweatshirts, hoodies, and soft sweatpants you can layer or lounge in.

You can also pack hand and/or foot warmers if you’ll be outside for long periods—perfect for winter festivals, events, sports and other outings.

Turn up the Heat

Heating Pad or Bed Buddy

A heating pad can be a life-saver if you find yourself without heat while traveling (it’s happened to me before, while living abroad). You can also bring a Bed Buddy, which can be heated in the microwave—great for warming up quickly or soothing sore muscles after a long day on your feet.

Sauna or Steam Room

If you have access to a sauna or steam room, take advantage of it. Saunas help relax tense muscles, boost circulation, and support detoxification—especially helpful in winter when we’re often more sedentary or stressed.

🧖‍♀️ Not sure where to begin? Check out my post on the history and health benefits of saunas to understand why they’re so powerful, and explore my curated list of amazing sauna destinations around the world to inspire your next wellness trip.

Even if you don’t have access to a sauna, a warm bath or shower can still work wonders for circulation and mood—bonus points if you include essential oils or mineral salts.

Lymphatic Drainage Practices

Supporting your lymphatic system is one of the most underrated ways to boost your immunity, reduce inflammation, and feel lighter—especially during the winter, when movement tends to slow down.

Self-Lymphatic Drainage Massage

Gently massaging your body—especially areas like the neck, armpits, and behind the knees—can help move stagnant lymph and reduce fluid retention. Use light, upward strokes toward the heart, and consider using a natural oil like sweet almond or jojoba to make the practice more soothing (here’s a video that shows how).

Regular self-massage promotes detoxification and relaxation, which is especially helpful during travel or high-stress seasons.

Here are a few simple lymph-supporting techniques you can use at home or on the road:

Dry Brushing

Dry brushing stimulates lymphatic movement, improves circulation, and keeps your skin healthy in winter. Use a natural-bristle brush in gentle, circular motions—always brushing toward the heart. Do this before your shower, and follow with a moisturizer to seal in hydration.

Legs Up the Wall

One of the easiest ways to support lymph flow: just lie on the floor or bed and extend your legs up a wall for 10-20 minutes. It’s a simple, passive way to reduce swelling and calm your nervous system—especially before bed.

Rebounding

Bouncing on a mini trampoline (aka rebounding) helps move lymph, support heart health, and energize your whole system. Even 5–10 minutes of gentle bouncing a few times a week can improve circulation and reduce heaviness or puffiness. It’s a great winter movement hack—especially when you’re stuck indoors.

Use Breathing Exercises & Meditation

Winter can stir up stress, tension, and seasonal blues—especially when you’re traveling solo. Breathing exercises and meditation are simple, powerful tools to support your nervous system and restore your sense of calm.

Breathing Exercises

Deep breathing can help regulate your nervous system, reduce anxiety, and increase oxygen flow throughout your body. It’s especially helpful during transitions—like before sleep, after a long flight, or anytime you feel overwhelmed.

Here are two easy techniques to try:

• 4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This method is especially calming at night and can help promote better sleep.
• Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. This steady rhythm can help ground you and reset your mood during the day.

Do these for just a few minutes at a time, morning and night—or whenever you need to pause and reset.

Meditation

Meditation helps reduce stress, sharpen your focus, and promote a deeper sense of well-being. You can:

• Use a guided meditation app or videos
• Sit quietly and focus on your breath
• Practice mindful observation while breathing, doing legs-up-the-wall (as described earlier) walking or journaling

Even 5–10 minutes a day can have a noticeable impact on your clarity and mood.

Combine the Two

For a full reset, try pairing deep breathing with meditation. Begin with a few minutes of breathwork to calm your body, then transition into stillness or a guided session. This combo is especially effective before bed or when starting your morning with intention.

Utilize Social Outlets

It’s tempting to go full hermit mode in the winter—but too much isolation can sneak up on you. Staying connected, even in small ways, can seriously boost your mood and help you feel more grounded, especially while traveling solo.

Here are some easy ways to tap into connection:

• Find local meetups or events during your trip, even if it’s just a casual group walk or community class. Being around people—especially those with shared interests—can shift your energy fast.
• Check in with your support circle. Text a friend, hop on a video call, or send a voice note. Even a short chat can make a big difference.
• Join online groups—either free communities on platforms like Facebook or paid, curated ones with a specific focus. They’re great for staying engaged without needing to leave your space.
• Take an online class in something fun or enriching—yoga, creative writing, herbalism, cooking, whatever lights you up. It’s a low-pressure way to feel connected and inspired.

And if you need deeper support, there’s no shame in that—especially during winter. I’ve personally used platforms like BetterHelp and worked with an online coach while traveling, and both gave me that extra layer of care and connection I didn’t know I needed.

Your Cozy Reset Starts Here

Winter wellness doesn’t have to mean perfection—it’s about mindfulness and slow ease; feeling supported, nourished, and in sync with what this season is asking of you. Whether that means cozying up with soup, resetting your routine on the road, or soaking in a hot spring under the stars, this time of year can actually become a season of deeper alignment.

And if your wellness journey includes solo travel, spiritual reflection, or a full lifestyle shift, you don’t have to do it all at once. Start with one new habit, one quiet moment, or one destination that calls to you—and let it grow from there.

Your next chapter doesn’t need a countdown clock. It just needs you.

💬 Want to keep the conversation going?
Join other solo travelers in the Facebook group » to share thoughts, stories, and questions.

📌 Love these ideas? Save this pin to your Winter Wellness board so you can come back to it anytime.