S1 E15. Wintering Wellness: Herbal and Holistic Rituals for a Rested Body

A gentle seasonal guide to deeper rest, herbal support and emotional calm throughout winter.

Winter has a way of asking questions that summer never does. The days shorten, the air cools, and suddenly the pace that felt normal a few months ago begins to feel too sharp, too fast, too much. Many women feel this shift in their bones long before they give themselves permission to respond to it. You might notice yourself craving warmth, softer evenings, slower mornings and quieter weekends, yet still feel guilty for wanting those things.

Before we move deeper into this topic, here is a gentle update. The Glowfully by Aléora podcast is taking a little winter break until January. The past couple of weeks were quiet while I recovered from a cold and sore throat, and it felt right to give the whole show a proper rest rather than rush back. When Glowfully returns in January, it will come back with even more intention, depth and care. In the meantime, nothing is being lost. Everything that would usually be explored on the podcast will be shared here in written form, both on Substack and on the Aléora website blog. Each day, individual “chapters” of this theme will also be posted across social media, so you can follow along there too if that feels easier for you.

Your body is seasonal

Modern life often treats the human body as if it were a machine that should run at the same speed all year round. For most of human history, that was never the case. People lived in close relationship with the land and seasons. Light, temperature and food availability changed the way they slept, moved, worked and rested. There were times for long days and high output, and there were times for quiet, warmth and retreat.

Even if you live in a city, spend most of your time indoors or work to fixed hours all year, your biology is still seasonal. Your body responds to light and darkness, to warmth and cold, to longer evenings and later sunrises. In winter, the shorter days and lower light tell the brain to conserve energy. Melatonin tends to rise earlier in the day, cortisol takes longer to lift you into full wakefulness, and serotonin may soften slightly. Your circadian rhythm shifts into a slower state.

What this feels like in everyday life is often very simple. You may feel tired earlier in the evening. You might crave warm food and hot drinks more often. You may find yourself drawn to quieter plans, softer clothes and calmer environments. None of this is a flaw in your motivation. It is a natural response to the season.

Winter also prompts a shift in where your energy is spent. The body directs more resources inward, towards immune function, cellular repair and hormonal balance. You might notice that your energy for outward productivity feels lower, while your sensitivity, emotional awareness or need for comfort feels higher. Again, this is not a sign that you are failing. It is a sign that your body is doing exactly what it was designed to do.

Winter as a nervous system reset

The slowdown that winter brings is not just physical. It is deeply neurological. Your nervous system loves rhythm, predictability and cues of safety. Winter naturally creates more of those cues when you allow yourself to work with the season rather than fight against it.

Quieter evenings, dimmer lighting, softer clothing, warm blankets and slower mornings are all signals that encourage the parasympathetic state, which is the part of your nervous system responsible for rest, digestion and recovery. When this state is activated more often, stress hormones gradually reduce, muscle tension softens, digestion settles and your emotional system has more space to process.

For many women, winter also brings a noticeable shift in emotional tone. The quieter outer world often reveals a louder inner world. Feelings that were easy to ignore in busy or bright months may rise to the surface. You might feel more reflective, more tender or more easily moved. Rather than seeing this as something going wrong, it can help to understand it as seasonal emotional intelligence. Winter provides conditions for deeper honesty with yourself.

Nature models this beautifully. Plants draw their energy down into their roots. Trees appear bare on the surface, while life continues quietly beneath the bark. Animals sleep more, travel less and conserve energy. The world has not stopped. It has simply changed the way it holds itself. You are part of that same pattern.

Herbal support for winter immunity

Alongside this shift in energy and emotion, winter also changes what your body is exposed to physically. More time indoors, closer contact with other people, reduced sunlight and changes in vitamin D all influence your immune system. Winter immunity is not about fighting the season. It is about supporting your terrain so that your body can respond as effectively and calmly as possible.

Herbs have been used for centuries as allies during the colder months. Elderberry is often called upon as a winter shield. It is rich in antioxidants and has a long history of use in supporting the body during colds and flu-like states. It brings nourishment and a sense of protection without pushing the system too hard.

Echinacea works slightly differently. It is more of an activator and is traditionally used at the very beginning of feeling run down, for a short period of time. Many people describe a tingling sensation when they take echinacea, which comes from constituents in the plant that influence the immune response.

Thyme is a quiet guardian for the lungs and chest. It supports respiratory comfort, warmth and movement when the air is cold and the body feels sluggish. It can be used in teas, in cooking or in gentle steams, and it holds a long tradition of use in European herbalism.

Ginger is one of the most widely loved winter plants. Its warmth supports circulation, digestion and general winter vitality. It wakes up cold hands and feet, brings comfort to heavy stomachs and creates a sense of inner fire when everything feels slow.

Licorice root offers soothing support for the throat, adrenals and digestion. It can help calm irritation and dryness and harmonise the effects of other herbs in a blend. However, it is a plant that requires extra care. Those with high blood pressure, certain heart conditions or particular medications are often advised to avoid it or only use it under professional guidance.

When you look at these herbs together, a pattern begins to emerge. They work with the body’s seasonal needs rather than against them. They support warmth, resilience, respiratory comfort and nervous system steadiness. Winter immunity is less about attacking anything and more about tending the ground you live in.

Rest as a healing ritual

One of the most powerful forms of winter medicine is also the most overlooked: rest. In a culture that often treats rest as something to be earned, it can feel uncomfortable to admit how much your body needs it, particularly in the darker months.

Rest is not a character trait. It is a biological requirement. Your nervous system cannot stay in a high alert state indefinitely. Your hormones cannot regulate themselves in constant effort. Your digestive system cannot repair while you are always rushing. When you rest, your body does not simply go blank. A huge amount of internal healing work is taking place.

In winter, this becomes even more important. Your circadian rhythm naturally slows. Your body directs more energy towards immune function and hormonal balance. Your emotional system is processing more content. All of this increases the need for consistent, gentle rest.

Rest can be as simple as slower mornings, warm meals, quiet moments throughout the day, softer evenings and earlier nights. It can look like lying on the sofa with a blanket rather than scrolling through your phone. It can be ten minutes of stillness before bed, or choosing to say no to an invitation when your body is clearly asking for a night in.

Seen through this lens, rest becomes a ritual rather than a reward. It is a regular practice that honours your biology, not a prize you give yourself once everything else is done. In winter, this reframe can be transformative.

Warming herbs for digestion and emotional comfort

Digestion is another area that feels winter strongly. Cold weather, changes in movement, hormonal shifts and a tendency towards heavier foods can all contribute to feelings of sluggishness, bloating or heaviness. In many traditional systems, including Ayurveda, the concept of digestive fire is central, and winter is considered a time when that fire needs more support.

Several kitchen herbs are beautifully suited to this. Cinnamon brings gentle warmth, helps the body feel grounded and supports healthy blood sugar balance. It often carries a sense of comfort for people, both physically and emotionally.

Cardamom has a light, aromatic quality that softens heaviness in both digestion and mood.

It can help ease gas and bloating and brings a feeling of uplift without being overstimulating.

Ginger, once again, plays a key role. Its heat supports circulation, digestive strength and emotional wakefulness. Many people feel more “alive” after a ginger drink in the cold months.

Fennel is particularly kind to sensitive digestion. It soothes, calms and eases tension in the gut, which can be especially helpful when emotional sensitivity and digestive changes are happening together.

Cloves are deeply warming and are best used in small amounts. They support circulation and respiratory warmth and can help shift both physical and emotional stagnation when used carefully.

These herbs are not only acting on the physical digestive system. The gut and emotional landscape are closely linked. A warm, settled digestive system often coincides with a more grounded emotional state. Supporting one inevitably supports the other.

Nervous system care in the dark months

Winter changes the way your nervous system experiences the world. Less light, slower mornings, more indoor time and a quieter emotional tone can all increase your sensitivity.

You may find yourself more easily overwhelmed by noise or stimulation, more drawn to solitude or more affected by small stressors.

Herbs that support the nervous system can be particularly helpful here. Ashwagandha is a traditional adaptogen that supports the stress response, sleep quality and emotional steadiness. It can be especially useful when you feel exhausted but wired or when winter mornings feel heavier than usual.

Tulsi, or holy basil, has a gentle, emotionally supportive presence. It is often described as both clarifying and calming. It can help the mind feel clearer and the heart feel more held during introspective seasons.

Linden flowers have a soft, protective quality. They are often used when there is emotional overwhelm, tension in the chest, or a sense of being overstimulated. Linden works beautifully in the evening or in moments when you need a reset.

Alongside herbs, simple winter nervous system rituals can make an enormous difference.

Warm herbal drinks in the evening, slower starts to the day, candlelit evenings, warm baths or foot soaks and short moments of conscious breathing all work together to tell your body that it is safe. Safety is the foundation of every healing process.

The emotional energy of darkness

There is a particular emotional quality to winter that many women recognise but struggle to name. The longer nights, quieter streets and slower pace can make you feel closer to your inner world than at any other time of year. Thoughts, memories and feelings can surface that were easy to ignore when life was louder and faster.

Rather than seeing this as something to push away, it can be helpful to treat winter as an invitation to gentle self-contact. Darkness does not have to be harsh or frightening. It can feel like a private room where you can finally hear yourself think. With the right conditions, winter becomes a container for quiet emotional honesty.

Soft light, warm blankets and comforting herbal drinks can turn an ordinary winter evening into a calm space for reflection. Journalling can help release pressure by giving your feelings somewhere to land. Short walks in the cold can show you that stillness and bareness are part of natural cycles, not signs of failure.

You do not need to use this season for intense inner work if that feels too much. Often, simple awareness and acceptance are more than enough. Listening to yourself without judgement is one of the most powerful things you can do.

Everyday rituals for a softer season

Ultimately, Wintering Wellness is not about dramatic routines. It is about everyday choices that help your body feel more at home in the season. Warm drinks throughout the day, softer mornings, candlelight in the evenings, regular moments of silence, nourishing meals and realistic expectations of your own productivity are all small acts of care that add up.

A gentle winter day might look like waking slowly, wrapping yourself in a blanket and sipping a warm drink before you check your phone. It might include a short break in the afternoon with a cup of tulsi or linden tea and a few deep breaths away from your screen.

The evening might involve dimmer lights, a warm shower or bath, a few lines of journalling and an earlier bedtime.

None of this is extravagant. It is simply aligned with your biology. Winter is not asking you to become someone else. It is inviting you to live in a way that honours how you already work.

Important note on herbal safety

The information in this article is for educational and general wellness purposes only. It is not medical advice and should not be used as a substitute for professional diagnosis, treatment or care. Herbs can interact with medications and may not be suitable for everyone, particularly if you are pregnant, breastfeeding, taking prescription medication or living with a medical condition such as high blood pressure, heart conditions, autoimmune conditions or liver or kidney issues. Always consult a qualified healthcare professional or herbal practitioner before introducing new herbs or supplements into your routine. Move slowly, listen to your body and use these practices in a way that feels supportive and safe for you.

Staying close through the winter

If this piece has helped you feel a little more understood in the way winter lands in your body, I would love for you to stay close over the rest of the season. A full written version of this Wintering Wellness theme is available on the Aléora website at www.byaleora.com and on Substack. You can move through the chapters at your own pace, save the herbal ideas that resonate, and revisit the rituals whenever you need a reminder that slowing down is allowed.

All of the links in one place at bio.byaleora.com, including the blog, Substack and current freebies. While you are there, you can subscribe to the mailing list and join the Aléora Babes on Substack, so you receive new seasonal content as soon as it is released.

Glowfully by Aléora will return in January, rested and renewed, with fresh episodes that go even deeper into these kinds of topics. Until then, everything will continue here in written form. You will find the long-form articles on Substack and the website blog, and you can follow the daily chapter posts across social media if you prefer smaller, more frequent pieces of support.

Thank you for honouring your winter rhythm and for sharing your season with Aléora. Take a slow breath, choose something warm to drink, and let yourself soften into this time of year.

You are not meant to bloom in every season. Winter is for rooting, resting and gathering your glow quietly on the inside.