Simple steps that will help boost employee wellbeing this winter

With the clocks going back this weekend as part of daylight saving, the thought of an extra hour in bed on Sunday will sound appealing to many. But with the change also comes shorter days, darker mornings and earlier evenings. With fewer daylight hours, it’s common to experience shifts in energy, mood, and motivation that can influence overall wellbeing and productivity.

The clock change is designed to help us make the most of natural light, giving us brighter mornings for getting ready and commuting. But it can take time for our bodies to adjust. Disrupted sleep, reduced exposure to sunlight and less physical activity are all common side effects that may impact focus, engagement and attendance at work.

It takes time for our body’s Circadian rhythm to adjust to the new cycle, and in the first few days we may find it harder to fall asleep or wake feeling refreshed. For some employees commuting in darkness and spending most of the day indoors can take a physical and psychological toll. As the seasons change, it is important for employers to reaffirm their commitment to support staff wellbeing.

HCML shares five top tips to help employers support employee wellbeing through the winter months:

Encourage daylight breaks:
Exposure to natural light is vital for regulating sleep and boosting mood. Encourage employees to get outside during daylight hours – whether that’s through lunchtime walks, walking meetings or simply stepping away from the desk for a few minutes of fresh air.

Promote healthy, balanced eating:
Nutrition has a direct impact on energy and focus. Support employees in making healthy choices by offering nutritious options on-site, sharing seasonal recipes or stocking protein-rick snacks that provide sustained energy throughout the day.

Reinforce healthy sleep and digital habits:
Adequate rest remains one of the strongest predictors of wellbeing and productivity. Remind employees of the value of consistent sleep routines, aiming for seven to nine hours per night. To improve rest quality, encourage reduced screen time before bed or “digital sunset” periods in the evening.

Encourage movement throughout the day
With colder weather and darker evenings, it’s easy to become less active. Build movement into the workday through short stretch breaks, optional standing or walking meetings, or wellbeing sessions that promote gentle exercise.

Build connection and community
Shorter days can make employees feel more isolated, particularly in hybrid or remote settings. Organise regular team activities, wellbeing challenges or social events that encourage connection, strengthen relationships and boost morale.

Victoria Davidson, Director of Wellbeing, HCML: “Winter can be a challenging time for both physical and mental wellbeing. As the seasons change, small actions can make a big difference. Employers who take simple, practical steps to support their teams, from encouraging breaks and healthy eating to creating a supportive workplace culture, can make a real difference in keeping staff healthy, energised and engaged through the winter months.”