The Perfect Winter Routine: How to Stay Energized, Focused & Well-Rested Without the Sun

Hello, Viva community. Winter is here, and with it, shorter days and fewer hours of sunlight. Many of you have been wondering: How do we stay energized and vibrant when the sun is hiding?

We get it. When the skies turn grey, it’s easy to feel sluggish, unmotivated, and even a little down. But here’s the good news : '' Nature never leaves you without a solution''.

Just as the sun fuels your body in summer, winter has its own built-in system to keep you strong and resilient. 

Today, you’ll discover why cold is nature’s winter energy source, how it replaces sunlight, and how you can use it to thrive instead of just survive this season.

How Cold Replaces Sunlight in Winter

In the warmer months, the sun’s infrared and UV light are your best friends. They

1. Charge your mitochondria (the powerhouses of your cells)
2. Elevate your mood & motivation through dopamine and serotonin
3. Regulate your circadian rhythm, so you sleep deeply and wake up refreshed

But when winter rolls in, sunlight weakens. And here’s where cold steps in to do the job differently.

1. Cold exposure activates your mitochondria. Your body burns fat into infrared heat and energizes your mitochondria
2. Cold boosts dopamine levels by up to 250%, replacing the natural high you’d normally get from sunlight.
3. Cold exposure first thing in the morning resets your circadian rhythm. It tells your body the day has started and increases your alertness and focus
   
4. Stronger Immune System – Cold reduces inflammation and strengthens white blood cell production.

So instead of seeing winter as a time of lack, think of it as a time of adaptation—where cold takes over where sunlight left off.

Cold isn’t an enemy—it’s a messenger, guiding your body to adapt, rebuild, and thrive.

The Perfect Winter Day Routine (Day-to-Night for Energy & Resilience)

Want to feel strong, balanced, and clear-headed all winter long? Follow this winter-aligned daily rhythm to sync your body with the season.

☀️Morning: Wake Up & Activate

1. Get outside ASAP – Even weak winter sunlight signals wakefulness and boosts energy. (Wear your VivaRays Evening Glasses if you wake up before sunrise)
2. Cold splash or shower – 30 seconds of cold water skyrockets dopamine, sharpens focus, and wakes up your body.
3. Let your skin feel the cold – Spend 5-10 minutes outside without a coat to kickstart mitochondria.

🏃Midday: Maximize Light & Movement

1. Get outside when the sun is strongest – Your best chance to absorb what little sunlight is available.
2. Move your body outdoors – Walking in cold air stimulates circulation & boosts energy.
3. Eat warming, nutrient-dense foods – Healthy fats (soups, bone broth, nuts, wild fish) support mitochondrial function.

🌇 Evening: Wind Down & Prepare for Restorative Sleep

1. Dim the lights at sunset – Your brain needs darkness to produce melatonin for deep sleep.
   
   
2. Wear your Evening Circadian lens technology after sunset: Once the sun sets, clip on the VivaRays evening blue light blocker to control the light entering your eyes. This technology is designed to filter out the light that confuses your brian into thinking it is daytime.
   
   
3. Use fire, candlelight, Himalayan salt lamps, and warm, dim lighting after sunset: Opt for natural sources of light like fire, candles, and salt lamps after sunset. These sources emit healing infrared light, which is absent in modern light bulbs. 
   
   
4. Contrast shower (warm, then cold) – This soothes the nervous system and primes you for deep sleep.

🌃 Night: Sleep Like Nature Intended

1. Switch to the Nightime Circadian Lens Technology 1 hour before bedtime: About an hour before you plan to sleep, switch to the Red circadian lens technology. This signals to your brain that it's nighttime, maximizing melatonin production and allowing for deep, restful sleep.
   
   
2. Keep your room dark for melatonin production – Avoid screens if possible 1 hour before bed, blackout curtains if possible.
   
   
3. Cool room, warm body – Sleep in a cool room (60-67°F / 15-19°C) to mimic natural winter conditions.

❄️ Winter Isn’t the Problem—Our Disconnection from It Is

We were designed to handle winter. But in a world of perpetual indoor summer, we’ve lost touch with the forces that keep us strong.

Instead of hiding from the cold, use it wisely. Let your body remember what it’s capable of.

Because the truth is, winter isn’t something to survive—it’s something to embrace.

So, Viva Community—are you ready to make this your strongest winter yet? ❄️🔥

Drop a ❄️ in the comments if you’re in!

With warmth (and a little chill),
Roudy, Founder of VivaRays