As the colder months settle in, it’s tempting to stay indoors, but getting outside—whether it’s a trip to the garden, a nature walk, or a visit to the seaside—can be incredibly beneficial for both you and your baby. Even in rainy or chilly weather, fresh air provides much-needed distraction, reduces irritability, and can lead to more refreshing sleep. All your baby needs is to be dressed appropriately, and they’ll be ready to enjoy the outdoors, benefiting from the crisp air and gentle sunlight.
Why Fresh Air Matters for Babies
Fresh air and exposure to natural light have a calming effect on babies, helping them to relax and sleep better. Regular outdoor time can also support healthy sleep patterns, a welcome bonus for parents who are navigating the sometimes-tiring cycle of baby care. Sunshine is a natural way to boost vitamin D levels, which promotes better sleep and immune health for babies—though, of course, babies should be shielded from direct sunlight, especially during midday.
In addition to the physical benefits, being outside provides a mental break for parents. Looking after a baby or toddler can sometimes feel overwhelming, particularly in the colder months when we naturally spend more time indoors. Outdoor adventures can break up the day, offering a refreshing change of scenery and boosting your mood.
How Winter Affects Our Mood—And Why Nature Helps
As the days grow shorter, many parents may find themselves feeling more lethargic, low, or withdrawn. This could be due to the ‘winter blues,’ also known as Seasonal Affective Disorder (SAD), which affects around 2 million people in the UK. This condition can trigger symptoms like tiredness, sleep problems, irritability, and low energy. For parents already dealing with the demands of childcare, this extra layer of winter fatigue can feel even heavier.
Getting outside, even on those dreary days, can help alleviate some of these symptoms. Exposure to natural light, particularly in the morning, boosts serotonin levels in the brain, helping you feel more alert, happier, and less stressed. Babies are also more likely to sleep better when they have had a bit of outdoor time during the day—another reason to bundle up and brave the elements!
Simple Tips for Getting Outside in Winter
Here are a few ideas for incorporating fresh air into your winter routine:
- Nature Walks: Even a short stroll around your local park can be enough to lift your spirits.
- Outdoor Play: If you have a garden, let your baby enjoy some time in the fresh air. Just 15 minutes can make a difference.
- Seaside Trips: A brisk walk along the coast offers fresh air and a peaceful environment for both you and your little one.
- Stay Protected: Make sure your baby is wrapped up warm, and don’t forget a hat and gloves. Fresh air is great, but it’s important to keep them snug.
Combatting the Winter Blues
If you find that being indoors too often is leaving you feeling low, try to make outdoor time a daily priority. It doesn’t have to be long—just 20 minutes in the fresh air can help lift your mood. Along with getting outside, consider incorporating full-spectrum light bulbs at home, which mimic natural daylight and can help reduce symptoms of SAD. And don’t forget the power of Vitamin D! A daily supplement will support both you and your baby’s immune system throughout the winter.
Though winter can feel like a season for hibernation, embracing the outdoors can give you and your baby the energy and mood boost you need. Whether it’s a quick walk or a longer adventure, spending time outside, even on the greyest of days, can make all the difference for your wellbeing.
Adapted from Dr Lin Day's articles
Comfort 2014 (Updated May 2021)
Beating the winter blues 2012 (updated 2023)