Debunking Myths & Sharing Insights from an RN (December)

“Why do I get more headaches in winter — is it dryness, stress, or something else?”

As winter settles in, a lot of people notice their headaches show up more often. What is going on? From a medical perspective, it is rarely just one cause. Dry indoor air, sudden temperature changes, stress, seasonal illnesses, and even your day to day habits can stack together and trigger more headaches.

Indoor heat and cold outdoor air tend to dry things out. Your sinuses and nasal passages can get irritated, and mild dehydration is common when we drink more coffee and less water. That combo can trigger headaches. Sipping water through the day and using a clean, cool-mist humidifier at home often helps. Saline sprays or rinses can ease sinus pressure for some people.

Cold temperature itself can also be a trigger. Chilly air can make blood vessels in your head and neck tighten. For people who get migraines or tension headaches, going from a warm room into very cold wind without a hat can be enough to set one off. Covering your head and ears outside and warming up slowly when you come back in can reduce those jolts.

Winter also brings more colds and flu. Congestion and sinus infections can cause a heavy, pressure headache around the cheeks, forehead, or behind the eyes. If you have thick mucus, facial pain, fever, or symptoms that last more than 10 days, it is time to check in with your health care provider.

Stress is another big piece. Holidays, tight schedules, money worries, and less sunlight can mean more muscle tension in the neck, shoulders, and jaw. Long hours on screens with poor posture add to it. Short stretch breaks, better posture, and a steady sleep schedule can cut down those “band around the head” tension headaches.

“Rebound” headaches in winter often present more often as well, from frequent use of pain relievers or big swings in caffeine. Using over-the-counter headache medicines several days a week or bouncing between high caffeine days and no caffeine days can actually keep headaches coming back. If this sounds like you, talk with your primary care provider about a safer plan.

Get urgent help if you have a sudden severe headache, a headache after a head injury, headache with fever and a stiff neck, or headache with trouble speaking, walking, seeing, or moving part of your body. Those are red flag symptoms and should be checked right away.

The takeaway: Most winter headaches are a mix of dryness, cold, stress, and habits. Small daily changes with hydration, sleep, posture, and medicine use can lower your headache days, and your care team can help if the pattern is new, worsening, or worrying.

“Is there any truth to ‘winter blues,’ and what small steps actually help?”

Many people notice their mood drop as the days get shorter, and they ask if “winter blues” is a real thing or just a phrase. From a medical perspective, there is truth behind it. Shorter daylight hours can disrupt your body’s internal clock, change levels of certain brain chemicals tied to mood and sleep, and leave you feeling more tired, down, or unmotivated. For some, this stays mild and is often called “winter blues.” For others, symptoms are stronger and fit a pattern called Seasonal Affective Disorder (SAD): low mood most days, loss of interest in usual activities, more sleep or more cravings for carbs, and trouble getting through normal routines.

The good news is that small, daily habits can make a real difference. Getting outside during daylight, even on cloudy days, helps your body get light cues that support mood and sleep. A short walk at midday, sitting by a bright window, or opening blinds fully in the morning can help. Light therapy boxes (used as directed and cleared with your provider, especially if you have eye conditions or bipolar disorder) can be helpful for some people with stronger seasonal symptoms. Staying on a steady sleep schedule, with similar bed and wake times every day, supports your internal clock and often improves both energy and mood. Gentle physical activity, like walking, stretching, or simple strength exercises at home, also supports brain chemistry linked to feeling better, and it does not have to be intense to be useful.

Social connection matters too. It is easy to withdraw in winter, but even brief check-ins with friends, family, faith communities, or co-workers can buffer feelings of isolation. Planning simple, low-pressure things to look forward to each week can help: a phone call, a game night, a hobby, or a group activity you enjoy. Limiting alcohol and not relying on it for stress relief or sleep also helps, since alcohol can worsen mood and disrupt sleep quality over time. If you notice that low mood, fatigue, or loss of interest lasts more than two weeks, makes it hard to function at home or work, or comes with thoughts of self-harm, that moves beyond typical “winter blues,” and it is important to reach out to a health care professional. Treatment can include counseling, light therapy, medicine, or a combination, and many people improve with support.

The takeaway: winter blues are real, but so is your ability to respond. You do not have to fix everything at once. Picking one or two small steps, like a daily daylight walk and a more regular sleep schedule, then adding social connection and movement, often adds up over time. If you are not sure whether what you are feeling is mild seasonal change or something more, talk with your primary care provider or mental health clinician so you can sort it out together and choose a safe, effective plan.