The long, dark days of winter can do more than chill your fingers – they can drain your energy, motivation, and mood. If you find yourself feeling tired, sluggish, and demotivated, you’re not alone. Millions experience the “winter blues” each year. For some, it develops into Seasonal Affective Disorder (SAD) – a more severe and persistent type of depression caused by prolonged reduction in sunlight exposure.
The good news? At Re:nu Optimum Health in London, we specialise in science-backed biohacking treatments designed to reset your body clock, recharge your energy, and restore your mood naturally. From red light and cryotherapy to PEMF and oxygen therapy, our evidence-led approach helps you feel brighter, lighter, and more resilient, even on the darkest days.
Ready for an energised, motivated season? Let’s explore how to beat the winter blues with our cutting-edge treatments in London.
Banish the winter blues – recharge your mood, energy, and sleep with Re:nu’s best winter wellness therapies.
What Causes Winter Blues?
Winter blues disorder is caused by the reduction of daylight exposure that we experience throughout autumn and winter. Less sunlight and a tendency to spend more time indoors can affect us in the following ways:
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- Disrupted circadian rhythm
- Increased melatonin levels
- Reduced serotonin production
- Lower vitamin D levels
What are the Symptoms of Winter Blues?
The impact of the above changes? A significant effect on mood, energy, sleep, and appetite. The most common winter blues and SAD symptoms are:
- Fatigue and sluggishness caused by higher melatonin production
- Low mood or depression caused by a drop in serotonin
- Poor sleep and low energy caused by a disrupted circadian rhythm
- Changes in appetite, including a craving for carbohydrates, caused by decreased serotonin
Re:nu’s Top Winter Blues Treatment Guide
Whether you’re feeling the early signs of winter blues or want to keep sluggishness and fatigue at bay, we can help. At Re:nu London, we offer pioneering wellness treatments to boost energy, improve mood, and support your well-being throughout the dreary winter months. Here’s how some of our most popular treatments can help you feel brighter this winter:
Red Light Therapy for Winter Blues
You may have heard of winter blues light therapy—a bright light therapy that mimics natural sunlight to lift the mood—but at Re:nu, we do things a little differently.
Using state-of-the-art full-body red light therapy chambers, our treatments expose the whole body to non-invasive red and near-infrared light. These powerful wavelengths have a remarkable impact on the body and mind, helping to improve mood, energy, and sleep. So, how does red light therapy help with winter blues? Here’s why we use red light therapy for mood regulation:
- Re-aligns your circadian rhythm to reset your body clock
- Rebalances melatonin to promote restorative sleep
- Stimulates mitochondria to increase energy levels
- Promotes deep relaxation to relieve stress and lift the mood
Cryotherapy for Energy Boost
Feeling tired, sluggish, demotivated? The solution: cryotherapy. Just 3 minutes in our state-of-the-art cryo chamber is enough to provide instant relief from those winter blues. An innovative, natural treatment for SAD symptoms, our advanced, fast-acting cold therapy triggers your cold shock responses to revitalise both body and mind.
Here’s how whole-body cryotherapy can support your well-being:
- Increases the release of endorphins to lift the mood
- Detoxifies the body for an improved sense of physical wellness
- Invigorates and improves focus
- Supports mental clarity and reduces stress
HBOT to Recharge and Recover
The beauty of Re:nu’s London wellness treatments is their versatility. While hyperbaric oxygen therapy (HBOT) is commonly used to support physical recovery, it can also have a profound impact on mental well-being. Breathing concentrated oxygen in a controlled, pressurised environment can be an effective therapy for mood disorders, including SAD. Here’s how:
- Increases oxygen delivery to the brain to clear the mind
- Improves deep, quality sleep to relieve fatigue
- Helps to lower blood pressure and reduce stress, anxiety, and depression
- Focused, intentional breathing promotes relaxation
PEMF for Mood Reset
This one might come as a surprise, but pulsed electromagnetic field therapy can help with more than pain relief and recovery. In fact, this non-invasive therapy works fantastically as a treatment for winter blues. From supporting healthy brain function to regulating the nervous system, here’s how cutting-edge PEMF therapy can help combat seasonal depression:
- Improves blood flow and oxygenation to support mental clarity
- Calms hyperactivity in the nervous system to promote relaxation
- Boosts serotonin and dopamine levels to improve mood and lower anxiety
- Helps synchronise brainwave patterns to encourage restorative sleep
Re:nu’s 7-Day Winter Mood Reset
Ready to wave goodbye to seasonal sluggishness? Try our 7-day winter mood reset – a practical and adaptable plan that combines lifestyle changes with biohacking therapies to help stabilise your mood and energy.
| Day | Focus & Routine | Add a Re:nu Boost |
| Day 1 – Reset Your Rhythm | Wake within 30 minutes of sunrise. Get 10–15 minutes of outdoor daylight exposure and avoid snoozing alarms. Hydrate with 500ml of water before coffee. | Red Light Therapy Session (AM): Aligns your circadian rhythm and melatonin levels to balance wellness. |
| Day 2 – Activate Circulation | Add 20-30 min of light movement (walk, yoga). Eat protein and slow carbs at breakfast. | Cryotherapy: Cold shock triggers endorphins and boosts focus for the day. |
| Day 3 – Cellular Recharge | Prioritise hydration (2–3L) and nutrient-dense meals. Limit alcohol and refined sugar. | PEMF Therapy: Enhances mitochondrial function and mood regulation pathways. |
| Day 4 – Mind & Sleep Reset | Schedule 10 minutes of evening journaling. Dim lights 1 hour before bed and avoid screens. | HBOT: Increases oxygen flow to brain tissues, improving cognitive clarity and sleep quality. |
| Day 5 – Move & Recover | Try resistance or cardio exercise in daylight hours; add 10 minutes of stretching. | Red Light Therapy (Post-Workout): Aids muscle recovery, reduces inflammation, supports calm energy. |
| Day 6 – Nourish & Ground | Focus on whole-food meals rich in omega-3s, leafy greens, and tryptophan. Take mindful breathing breaks. | PEMF or Cryo (Recovery Combo): Support nervous-system balance and reset cortisol levels. |
| Day 7 – Reflect & Plan | Journal 3 gratitudes and 1 goal for next week. Spend time outdoors, no screens for the first hour after waking. | Re:nu Custom Session: Combine 2 therapies (e.g., Red Light + Cryo) for a full-body uplift. Discuss your next week’s maintenance plan with our team. |
Remember that consistency is key! For best results:
- Repeat weekly through winter or build into your regular Re:nu routine.
- Keep the same wake/sleep times
- Pair treatments with nourishing food, hydration, and daylight for cumulative benefit.
Visit us at Re:nu London today to find out how to combat the winter blues. We’ll discuss your needs and goals to create a tailored wellness plan that will help you feel your best. You don’t have to just “get through” winter. With our support, we’ll help you feel energised, positive, and balanced all season long.
Start your personalised winter mood reset today!
How Long Do Winter Blues Last?
A common case of the winter blues typically lasts a few weeks. Mild symptoms tend to come on as the days begin to get shorter, but simple lifestyle changes often help to banish the blues reasonably quickly.
The more severe symptoms of Seasonal Affective Disorder can persist for much longer, sometimes lasting for the entirety of autumn and winter months.
How Soon Can I Expect Mood Changes After Re:nu Treatments?
Most clients notice a change in mood immediately following their treatment; however, to keep the winter blues at bay, we recommend regular mood-boosting sessions. See our optimal session frequency to sustain energy and relieve fatigue:
| Treatment | Optimal Frequency | Session Duration |
| Red Light Therapy | Daily (morning) | 15-20 minutes |
| Cryotherapy | 2-5 times per week | 3 minutes |
| HBOT | 3-5 times per week | 60 minutes |
| PEMF | Daily | 20 minutes |
Can I Combine Multiple Treatments in One Week to Combat Winter Blues?
Absolutely – our wellness treatments are safe to combine and suitable for regular sessions. Visit us or call 020 3972 0182 to speak to a Re:nu wellness consultant about creating your perfect mood-boosting treatment plan.
What’s the Difference Between SAD and Winter Blues?
Although winter blues and SAD are terms we often use interchangeably, the conditions do differ. The main distinctions are:
| Winter Blues | Seasonal Affective Disorder (SAD) | |
| Severity | Mild symptoms | Severe and persistent |
| Impact | Minimal – doesn’t affect daily function | Significant – affects daily life |
| Duration | Days to weeks | Weeks to months |
| Treatment | Lifestyle changes, mood-boosting wellness treatments | Professional intervention is often needed |
If you feel that symptoms are affecting your quality of life or your mood is worsening, contact a medical professional for advice and guidance on seasonal affective disorder treatments.
About the Author
Pat Viroux is a seasoned wellness expert and visionary member of the advisory board here at Re:nu Health, London. With over 20 years’ experience in the wellness industry, Pat champions scientific research and innovative therapies to provide accessible wellness solutions that inspire and transform lives.
While Re:nu treatments can support performance, recovery, and wellness, individual results may vary. Advice given is not intended to diagnose or treat any medical condition. Always consult a medical professional before beginning a new treatment regime.
