Hibernation Within: Honoring Our Innate Need for Rest and Restoration
Do you tend to get frustrated with yourself during the colder months for gaining weight, sleeping more and “being lazy”?
If you do, you are not alone in your experience and feelings.
But, what if you’re not actually lazy? What if your brain and body are sending you hibernation signals?
Even though humans can’t technically hibernate, our brains and nervous systems, during fall and early winter, do send signals related to hibernation – to eat and sleep more and to decrease heart rate, breathing, body temperature and energy consumption. This is why so many of us tend to gain weight, feel cold regularly and experience a lack of energy starting in fall and continuing through the winter.
Not quite sold? That’s fair, but we encourage you to keep reading!
Check this out – Research into human “hibernation” and related physiological responses has started and scientists are exploring the intriguing idea that humans may retain some ancient biological mechanisms for energy conservation, potentially linked to seasonal changes. While hibernation is most prominent in animals like bears and bats, who undergo extended periods of torpor to conserve energy, some researchers believe remnants of these processes could exist in humans. This area of study is driven by evolutionary biology, genetics, and neuroscience.
Evolutionary Mechanisms and Energy Conservation: Evolutionary biologists purpose that humans may retain vestigial systems that, in distant ancestors, might have been active during periods of resource scarcity or extreme cold. In many mammals, hibernation, or torpor, lowers the metabolic rate, reducing energy expenditure when food is scarce. The thought is that early humans might have possessed similar mechanisms, which could be minimally activated by signals during seasonal changes.
Temperate and Light Cues: Environmental factors such as reduced sunlight and colder temperatures during the fall and winter play a significant role in altering human physiology. Research shows that shorter daylight exposure affects the pineal gland, which increases melatonin production – our sleep hormone – leading to more feelings of lethargy and tiredness in the colder months. This might be an adaptation to conserve energy, prompting us to stay indoors and sleep more during colder seasons.
Circadian Rhythms and Seasonal Affective Disorder (SAD): Humans respond to changing seasons with shifts in their circadian rhythms, and some people experience SAD (Seasonal Affective Disorder), which has symptoms like fatigue, increased sleep, and carbohydrate cravings. These are similar to the preparatory behaviors in animals that store energy for the winter. The link between seasonal changes and energy levels may reflect underlying genetic mechanisms that respond to seasonal light patterns, affecting mood and behavior. So….it could be the case that we have created a disorder around a very natural human experience that is actually rooted in ancestral remnants of the mammalian capacity for hibernation. ( It wouldn’t be the first time we’ve been pathologized by mainstream psychology!)
Hypometabolism and Torpor: In studying hypometabolism (reduced metabolic activity), scientists have identified certain genes that regulate cellular energy processes in animals. While humans don’t experience true torpor, some researchers hypothesize that specific metabolic pathways might still be latent within us. The exploration of these pathways could inform future therapies that could potentially trigger these states, useful for medical conditions that require reduced metabolic demand (such as in surgeries or space travel…and as holistic therapists we might argue these future therapies that could trigger torpor like states could be useful for folks needing to heal from chronic stress, burnout, adrenal fatigue, PTSD, complex trauma, etc.)
Brain Studies and the “Hibernation Gene”: Research has also identified genes in animals that regulate entry into hibernation, such as the Hibernation Induction Trigger (HIT). Some studies are investigating whether humans possess similar genes that remain inactive. By understanding the brain’s neural circuitry around metabolic control, researchers hope to reveal how, if at all, the human brain could be nudged into lower metabolic states.
It’s important to note that this research is still in its infancy, but it offers fascinating and validating insights into how our bodies might be wired for energy conservation, especially during the colder seasons, with potential applications in both medicine and understanding human health in different climates.
To read up on the studies that have been started related to the possible remnants of hibernation in humans, search in Google for the following scientists and use keywords like “hibernation in humans” “torpor” and “metabolic slow down”.
Dr. Kelly Drew at the University of Alaska Fairbanks
Dr. Hannah Carey and Dr. Matthew Regan at the University of Wisconsin
Dr. Matteo Cerri from the University of Bologna
Dr. Vladyslav Vyazovskiy at Oxford
Practical Ways to Adopt a “Mini-Hibernation” Lifestyle During the Colder Seasons
Creating a “mini-hibernation” lifestyle for conserving energy and staying grounded during the fall and winter months can be wonderfully restorative. Here are some practical holistic tools and practices to support you with this:
Sleep Hygiene for Deep Rest:
Create a Consistent Schedule - Try to go to bed and wake up at the same time daily (even on the weekends!), aligning with natural light cycles if possible.
Optimize Your Environment - Keep your bedroom cool, dark, and quiet. Keeping devices (phones, tablets, TV’s) out of your bedroom and using blackout curtains and white noise machines can help!
Limit Stimulants - Avoid caffeine, sugar, or taking any stimulant medications in the late afternoon and evening.
Wind Down - Establish a calming bedtime routine, such as reading, stretching, or meditation, to signal your body it’s time for rest.
Nutrition for Sustained Energy:
Focus on Warming, Nutrient-Dense Foods - Think soups, stews, roasted vegetables, and whole grains. Foods like root vegetables, lean proteins, and healthy fats (e.g. avocado, olive oil, nuts) are grounding and sustaining.
Be Mindful of Sugar and Processed Foods - To keep your blood sugar steady, be mindful of how much and when you are eating refined carbs and sugar, which can spike energy but lead to crashes.
Stay Hydrated - Cold weather can reduce thirst cues, but staying hydrated is essential, so incorporate warm teas or infuse your water with warming herbs like ginger.
Movement for Gentle Stimulation:
Gentle, Restorative Practices - Prioritize activities like yoga, stretching, tai chi, or slow walks. These are less draining and support circulation without taxing your energy reserves that are lower this time of year.
Sync with Natural Light - Get outside during the daylight hours, even briefly, to help regulate circadian rhythms and boost mood.
Emphasize Core and Lower-Body Strengthening - Simple exercises targeting these areas can build warmth and stability.
Introspection and Mental Health Care:
Mindfulness Meditation - Daily mindfulness, even for a few minutes, can foster greater inner calm and awareness.
Journaling - Track energy levels, emotions, and personal insights. Reflecting on moods and thoughts can uncover patterns and help us adapt and accept changing energy levels.
Somatic Exercises - Body scans, progressive muscle relaxation, or gentle tapping techniques (EMDR butterfly taps or EFT tapping) can help release tension and increase body awareness.
Holistic Therapy - Therapy is a great way to regularly check-in and connect with what your mind and body are craving. Therapists can help you adapt your goals to fit with the energy of the season, as well as, support you in processing and letting go of old wounds and beliefs that are no longer serving you. Think of it like emotional pruning!
Seasonal Adaptations for Comfort and Support:
Warm and Cozy Environment - Use soft blankets, warm lights, and comforting scents to create a nurturing space.
Social Connection in Balance - Choose social interactions that are fulfilling without being draining. Online chats or small gatherings might be easier to manage than large events this time of year.
Set Boundaries for Energy Conservation - Respect your need for quiet time and allow for periods of solitude without guilt.
As we journey into the colder, quieter months, the concept of “mini-hibernation” invites us to embrace a gentler rhythm, one that may tap into ancient, biological remnants of rest and renewal. By listening to our bodies and aligning with nature’s seasonal shift, we can adopt practices that nourish our energy reserves and support deeper introspection. Through mindful sleep routines, grounding nutrition, restorative movement, and self-reflection, we honor a cycle that encourages slowing down without sacrificing our vitality. As holistic therapists, we encourage you to try these intentional, fall and winter-focused rituals not only to enhance your well-being but also deepen your connection to yourself, others and the world around you. Adopting a mini-hibernation lifestyle is not about retreating – it’s about harmonizing with life’s natural ebb and flow, allowing for growth in stillness.
If you find yourself struggling to honor inner requests to slow down, or, if you’d like some support in turning into yourself during this season – reach out to us! Just head to the contact tab in the upper right-hand corner of our website, submit your contact form and we will be in touch ASAP!