Why Rest Matters in Winter

Winter asks something different of us. The days are shorter. The mornings are darker. Everything slows down a little.

For children and teens, this seasonal shift can show up in tired bodies, busy minds, and bigger emotions. Rest isn’t a sign that something is wrong. It’s a natural response to winter. And it matters more than we often realise.

Our bodies work harder in the cold

Cold weather causes muscles to tighten. The body uses more energy just to stay warm. Even sitting still in winter takes more effort than we think.

This can leave children feeling stiff, achy, or restless without knowing why. Gentle movement, like stretching or simple yoga poses, helps release tension and improve circulation. It keeps the body warm without overloading it. In winter, movement doesn’t need to be fast or intense. Slow, steady movement is often exactly what the body needs.

Brains need downtime

Winter terms are busy. School work, end-of-term expectations, social events, and routine changes all stack up. Young brains are still developing. They need regular pauses to process information. Without rest, focus drops, memory suffers, and small challenges can feel overwhelming.

Quiet moments help the brain reset. This might look like a few minutes of mindful breathing, lying down after school, or simply doing one thing at a time. Rest supports learning. It doesn’t take away from it.

Rest helps with emotions

Winter brings excitement, but also pressure. Performances, tests, social plans, and changes to routine can stir up big feelings. Children and teens often don’t have the words to explain emotional overload. Instead, it may show up as irritability, tears, withdrawal, or sudden bursts of energy.

Rest creates space for regulation. When the body feels safe and calm, emotions settle more easily. Pausing helps pupils move from reaction to response. Even short moments of stillness can make a difference.

We often need more sleep

Darker days affect the body clock. Less daylight means the brain produces more melatonin, the hormone that supports sleep. Many children and teens genuinely need more sleep in winter. Pushing through tiredness can lead to low mood, reduced concentration, and frequent illness.

Consistent routines help. Going to bed at a similar time, limiting screens before sleep, and having a calm wind-down routine all support better rest.

Sleep is not optional. It’s a foundation for health and emotional balance.

How yoga supports winter rest

Yoga in winter looks different to summer yoga. It’s slower. Softer. More grounding.

Restorative poses, gentle stretches, and mindful breathing help children and teens:

• Release tension from cold, tired muscles

• Calm a busy nervous system

• Feel warmer and more settled in their bodies

• Improve sleep quality

• Build awareness of when they need to slow down

Yoga also teaches an important message. Listening to your body is a strength, not a weakness.

Rest is not laziness. It’s how the body restores energy and how the brain processes learning. It’s how emotions find balance. This winter, encourage slower moments. A pause after school. A stretch before bed. A few calm breaths when things feel too much.

Small practices add up. And they help children and teens move through winter feeling supported, steady, and well. Sometimes, the most helpful thing we can do is allow ourselves to slow down.

A Yorkshire-based approach that gets it

At The School Yoga Project, we specialise in trauma-aware regulation tools for schools… without the fluff, jargon, or extra workload.

We work with:

• Primary schools across Yorkshire (including Hull, Beverley, York, Harrogate and the Wolds)

• Inclusion leads, SENCOs, PSHE teams, and SLT

• All pupils but especially those in KS2 struggling with anxiety, regulation, or emotional overwhelm

Our work is grounded in real classroom life, and always designed to fit your day, not disrupt it.

What we offer:

• Custom CPD & Inset workshops - flexible and tailored for your school: Understand what dysregulation really is, and leave with tools you can use the very next day.

• 6-week KS2 pupil programmes: Small group sessions that build regulation, self-awareness, and resilience.

• Whole-school partnerships: Support to embed a calm, consistent, and connected approach to wellbeing.

And no, you don’t need mats, candles, or an extra room.

You just need a willingness to start small… and the belief that calmer classrooms are possible.

Schools we work with see:

• Calmer classrooms

• Staff who feel more confident supporting tricky moments

• Pupils using breathing strategies before tests or when emotions run high

• A whole-school culture that moves from firefighting… to foundations that hold

Because regulation isn't fluff. It’s strategy and it changes everything.

Want to explore what this could look like in your school?

Based in Yorkshire with real training, real tools and big impact.

Interested in learning more? Let's chat. I offer a free initial consultation (online or in person) to explore how The School Yoga Project can support your school.