Taking care of yourself in winter

Winter always calls for a little extra gentleness. The days grow shorter, we go out less, sleep can be patchy, and our energy levels go up and down. To get through this season without being swallowed up by fatigue, Emmanuelle Rigeade, a paediatric nurse at MAY, shares simple, realistic tips — the kind you can actually put into practice without adding to your mental load.

First, let's get back to basics: getting enough sleep. It's not a luxury — it's the foundation. The body repairs itself overnight, the immune system rebuilds, and so many little signs of winter fatigue ease up simply with slightly longer, slightly more restful nights. Then, eat a bit of everything, without overcomplicating it: fruit, vegetables, protein, carbs, vitamins… Winter isn't made for deprivation. Every food brings something that helps the body keep going, so we vary, we add colour, we nourish.

To ward off seasonal bugs, nothing revolutionary here — just simple habits that actually work: washing your hands when you come in, before tending to the baby, and even more often when there's a lot going around. Open the windows morning and evening, just ten minutes, even in the cold — because that's what really clears the air of germs. Clean toys and dummies regularly, and if you have a cold yourself, wear a mask when caring for a little one. And if baby catches a cold, rinse their nose regularly to keep things from getting worse.

Skin suffers in winter too. The cold outside, the heating inside — everything dries it out. So we switch to soap-free cleansers, slow down the frequency of baths, lower the water temperature slightly, and moisturise generously with a gentle or soothing cream when needed. Small habits that make all the difference.

The air in our homes can become too dry in winter without us even noticing. You can measure humidity with a small, affordable device and aim for between 40 and 60%. If it's too dry, a simple bowl of water on the radiator or laundry drying in the room often does the trick; if it's too humid, just air the room a little more. It's a simple balance — but one that makes a big difference to the whole family's comfort.

And then, get outside. Even for ten minutes. Even just to walk around the block. Seeing daylight, getting the body moving, breathing fresh air: that's a real winter remedy all on its own.

Winter is also a perfect time to turn towards the people we love, to create little bubbles of softness — small rituals, simple moments that fill us back up. A game, a cuddle, a snack under a blanket on the mat with a book, a puzzle… Our emotional reserves empty faster in winter, so let's fill them with the things that truly do us good.

And above all, we listen to ourselves. We stop chasing performance, overly ambitious goals or never-ending to-do lists. If we manage to get out for a bit, cook a nice little meal, move around for a few minutes or have a nap when we need one, that's already brilliant. Winter isn't a marathon — it's a season for slowing down, honouring our own rhythm, and accepting that things can move a little more gently.

Ultimately, taking care of yourself in winter isn't about overhauling everything — it's about bringing back the simple, the gentle, the achievable. Sleep, eat well, breathe, get outside, treat yourself, and listen to your body. Small things done regularly, but with a big impact.