Into the Dark: A Nanny's Guide to Winter Wellness

The mornings are getting darker, evenings are coming sooner, and the shift to winter is in full swing. Even a few weeks into the darker season, small changes can make a big difference. November has a way of sneaking up on everyone! 

For nannies, this shift can feel particularly intense. The days grow shorter, yet the to-do-list stays the same. You might notice little ones waking up groggy, or yourself longing for that extra cup of coffee to get going. Nap schedules can still feel off, moods may dip more easily, and outdoor adventures now require extra planning and more layers. 

Winter wellness is not about simply getting through until spring, but about finding ways to physically, mentally, and emotionally thrive during the darker months. With the right balance of structure, creativity, and care, both children and caregivers can find warmth and rhythm even when daylight feels in short supply. 

Understanding Seasonal Changes in Children

Just like adults, children’s bodies and minds respond to seasonal shifts. Reduced daylight influences the brain’s production of melatonin (the sleep hormone) and serotonin (the feel-good neurotransmitter). These changes can subtly affect mood, sleep, and behaviour, especially in sensitive or highly active children. 

The impact looks different depending on age. 

• Preschoolers: might become clingier or more irritable, struggling with transitions or expressing frustrations through tantrums. Their sense of time is still developing, and darker mornings can confuse their routine. 

• School-aged children: might show dips in focus or energy. They could seem distracted, sluggish, or more emotional than usual, especially after a day spent mostly indoors. 

• Teenagers: might sleep longer, have lower motivation, or withdraw socially as daylight decreases. 

These shifts are not signs of misbehaviour but natural responses to less light and colder weather. Recognising the signs and making gentle tweaks can help children settle more comfortably. A slower morning routine, an earlier bedtime, or a midday walk can help reset moods and reintroduce stability.

Light, Sleep, and Circadian Rhythms

The human body runs on a natural 24-hour cycle known as the circadian rhythm, which regulates sleep, energy, and mood. When the clocks change, this internal rhythm is temporarily disrupted, especially for children, whose bodies are more sensitive to change. This is why you might see early wake-ups or bedtime resistance in the weeks after the clock change. Fortunately, gentle routines can help realign everyone’s internal clock.

Here are some simple strategies for supporting healthy rhythms during the darker months:

1. Seek morning sunlight
   Exposure to natural light early in the day signals to the brain that it is time to be awake. Try having breakfast near a window, taking a short walk to school, or playing outside for ten minutes before starting indoor activities.

2. Use strategic indoor lighting
   On dark mornings or gloomy afternoons, bright, warm-toned lights can mimic natural sunlight and help lift mood. In the evening, switch to softer lamps or fairy lights to signal that it is time to wind down.

3. Limit evening screen time
   Blue light from devices suppresses melatonin, delaying sleep onset. Create a calming “digital sunset” at least an hour before bedtime with alternatives such as reading, drawing, or listening to gentle music.

4. Align activities with daylight
   Use the brightest hours for outdoor or high-energy play. As light fades, move towards quiet, focused activities such as crafts or storytime. Consistency helps everyone’s body clock settle.

Following these routines supports both children and nannies. More consistent sleep and daylight exposure can boost mood, focus, and patience for everyone. 

Energy Management Through Dark Days

Dark mornings and early evenings can make even the most upbeat nanny feel sluggish. The key to staying balanced is energy pacing, knowing when to move and when to rest.

• Maximise outdoor time, even when it is cold.
  Fresh air and movement are vital for mood and immunity. Bundle up and make outdoor time part of the daily rhythm: morning walks, playground visits, or scavenger hunts for winter textures such as pinecones and crunchy leaves. Even twenty minutes outdoors can reset the day’s energy.

• Bring nature indoors.
  On rainy days, recreate that sense of exploration inside. Try mini science experiments, sensory trays filled with natural materials, or themed projects such as “winter wonderland” built with cotton wool and recycled boxes.

• Keep the day dynamic.
  Alternate between high-energy and calm activities to avoid both overstimulation and lethargy. After a dance break or yoga stretch, move into quieter focus tasks like baking, reading, or art.

The aim is not to fill every moment, but to create balance. A natural ebb and flow keeps spirits up without exhausting anyone.

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Your Own Winter Wellbeing

Children pick up on the energy around them. When you are steady and refreshed, it helps them feel secure and balanced too.

• Light therapy and Vitamin D
  If you find mornings difficult, consider using a light therapy lamp that mimics natural daylight. Just a few minutes each morning can make a noticeable difference in mood and alertness. Pair this with a vitamin D supplement (check with a GP if needed), as reduced sunlight can lower vitamin D levels and increase fatigue.

• Mindful movement
  You do not need an hour-long workout to feel the benefits. A short yoga session during nap time, a brisk walk to the park, or five minutes of stretching between activities can help keep your body and mind balanced.

• Eat for energy
  Focus on foods that support steady energy and warmth: oats, soups, roasted vegetables, and whole grains. Avoid relying on caffeine or sugar spikes, which can make darker afternoons feel heavier.

• Practical self-care for busy nannies
  Some days, self-care might mean taking three deep breaths in the kitchen before rejoining the chaos. Other days, it might mean chatting with another nanny, doing a quick meditation, or listening to a podcast on the way home.

Whenever possible, connect with your community. Meet another caregiver for a walk, join a nanny group, or simply check in with a friend. Shared understanding can do wonders for morale. You cannot pour from an empty cup. Caring for your own winter wellbeing helps you sustain the calm, patience, and warmth that children need most during this season.

Practical Activity Ideas

Keeping things fresh through winter can be challenging. Here are some easy, season-appropriate ideas to maintain engagement and lift everyone’s mood.

Morning Light-Seeking

• Outdoor breakfast: Take porridge or hot chocolate outside, wrapped in blankets. The novelty makes it fun and helps soak up early light.

• Mini morning walks: Even a short stroll around the block sets a positive tone for the day.

• Backyard play: Ball games, leaf collecting, or bird watching all boost light exposure and curiosity.

Afternoon Energy Boosters

• Indoor obstacle courses: Use cushions, chairs, and blankets to create challenges.

• Creative arts: Collages from old magazines, winter-themed painting, or homemade playdough sessions.

• Cooking projects: Bake healthy muffins, decorate biscuits, or make vegetable soup together. These activities combine sensory learning with life skills.

• Interactive storytelling: Turn favourite stories into mini plays or puppet shows to build imagination and confidence.

Evening Wind-Down

• Dim the lights early: Create a cosy glow with lamps or string lights.

• Calming music or story circles: A gentle evening routine helps everyone unwind.

• Mindfulness for kids: Try breathing exercises or “gratitude moments” before bed.

• Reading together: End the day with shared stories that strengthen connection and relaxation.

Consistency provides a sense of safety, while flexibility keeps the routine adaptable to each day’s needs.

Looking Ahead

Winter wellness is not about perfection, it is about presence. It means noticing the natural rhythms of shorter days and adapting with care instead of resistance.

You might create a simple seasonal wellness checklist:

• Daily outdoor light exposure

• Balanced mix of activity and rest

• Consistent bedtime routine

• Nourishing meals and hydration

• Moments for mindfulness or gratitude

Celebrate small wins: a smoother bedtime, a cheerful morning, or a spontaneous laugh on a cold walk. These are the real markers of thriving, not just surviving.

Children mirror the attitudes of the adults around them. When you approach winter with curiosity and warmth instead of dread, they follow your lead. Together, you can make even the darkest months feel vibrant, connected, and full of life.

About Kindred Nannies

The team at Kindred Nannies has over 20 years of experience helping families find a nanny in the UK and abroad. We have assisted hundreds of nannies to find a rewarding nanny job caring for children of all ages throughout London and the surrounding areas.