Forget resets - 5 easy habit changes to support your immunity, sleep, and energy levels this autumn

After summer, it’s easy to think you need to overhaul your routine to get back to normal, but that’s far from the truth. Simple changes can be all you need, and in winter, those that support your immunity, sleep, and energy levels make all the difference.

As the weather changes, the days get shorter, and flu season comes back around, prioritising these with small changes to your everyday routines will help keep your mind and body feeling their best.

From go-to vitamins and supplements that can make daily life run just a little smoother to expert advice on what works best for you, Boots' trusted expertise, products, and services make it a one-stop shop for everyday wellness, in-store and online.

1. Put your vitamin D tablet next to your toothbrush

Living in the UK doesn’t come with the benefit of year-round sunshine, so the NHS recommends that every adult take 400 IU of vitamin D between October and March.

This is one of those catch-all vitamins, so well worth adding to your routine. It can help support your immune system and maintain muscle and bone density. It also has mood-boosting benefits, as vitamin D helps regulate dopamine, one of our 'happy' hormones.

However, it’s completely normal to forget to take a tablet if it’s not already part of your routine. You (hopefully!) brush your teeth every day, so keep your tablets next to your toothbrush as a reminder to take this one.

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2. Hydrate before you caffeinate

Even in the winter, we sweat in our sleep and lose fluids overnight. Drinking a glass of water first thing replenishes this loss and wakes up the body.

If you suffer from seasonal sluggishness, this is also a good time to take other energy-boosting supplements, like vitamin B and creatine. B vitamins help produce serotonin (the ‘happy hormone’) and turn our food into energy, and new studies on creatine suggest cognitive benefits alongside strength-building ones, like better concentration.

Feeling tired all the time? Visit your local Boots pharmacy and speak to a pharmacist about low energy levels, or browse the Boots Health Hub online for advice on reducing tiredness.

3. Add more probiotic-rich foods to your diet

Did you know that about 70% to 80% of the immune system lives in the gut? Did you also know there’s an entire nervous system connecting your gut to your brain, helping dictate everything from your mood to feelings of fullness after eating?

That’s why experts love to talk about gut health come wintertime, when we need all the immunity- and mood-boosting properties we can get.

Simply adding in probiotic foods like sauerkraut and kefir can make a difference, or if that’s a struggle for your taste buds, you can add a probiotic supplement to feed all the ‘good’ bacteria we need to stay healthy in winter.

4. Exercise after lunch

Exercise is a proven mood booster, anxiety-reducer, and kickstarter for the digestive system. It may also help you sleep better. Whether you’re a runner, 10,000-step enthusiast, or dedicated gym-goer, exercising an hour after lunch has benefits for the mind and body in wintertime.

That said, if you exercise intensely, you may need to replenish your body with more than water. Exercising for more than an hour and a half at a good intensity? An electrolyte is a good idea to maintain energy levels.

5. Wind down before bed

Good sleep is a basic pillar of health, and while it comes more naturally to many people in winter as we bed down in blankets and duvets again, it’s still important to wind down after the day.

If you struggle to sleep, magnesium glycinate is a proven aid. It helps relax your muscles, calm the nervous system, and triggers the release of melatonin (the sleep hormone) from the brain.

Staying well this winter doesn’t have to be complicated. Stacking a few simple habits can make all the difference by supporting your immunity, sleep and energy levels throughout the season. Visit your local Boots or go online to speak to an expert for further advice and discover seasonal wellness ranges.

Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle.