The clocks went back at the weekend, and if you've already had that 4.30pm "is it bedtime?" feeling, you're not alone. Darker evenings, damp mornings and the quieter side of Newquay all seem to arrive at once.
For a lot of us, this is the time of year when training slips, sleep gets a bit patchy and energy dips by mid-afternoon. The surf is still pumping, the football season is in full swing and work doesn't slow down just because the daylight does.
The good news is that a few small, simple habits can make a real difference to how you feel through the winter. Here's what the research and the NHS actually suggest, and where recovery sessions can fit into a winter routine.
Why the darker months can leave you feeling flat
Your body runs on an internal clock that takes its cues from light. Morning light helps set it, and darkness in the evening signals that it's time to wind down, partly through the hormone melatonin.
In winter we get less natural light and spend more time under indoor lighting and screens. A study from the University of Colorado Boulder, published in Current Biology, found that when people camped in winter with only natural light, their internal clocks shifted earlier and they went to bed earlier. It only involved a handful of people, but it's a neat reminder of how strongly light shapes our sleep.
The takeaway isn't that you need to go camping in November. It's that the light you get, and when you get it, matters.
Get outside in the morning (yes, even in the drizzle)
If you do one thing this winter, make it this: get some daylight early in the day. Even on a grey Cornish morning, being outside gives you far more light than sitting under the kitchen lights.
Walk the dog along Fistral or Porth before work. Drink your morning coffee outside, even for ten minutes. Park a bit further from the office and walk the rest. If you're a surfer or a sea swimmer, an early session ticks this box nicely.
Then try to do the opposite in the evening: dimmer lights, fewer bright screens and a calmer last hour before bed.
Keep your sleep routine steady
The NHS Every Mind Matters advice is simple and worth repeating. Go to bed and get up at similar times every day, including weekends. Wind down with something calm, like reading, slow breathing or quiet music. Put phones and tablets away for about an hour before bed.
Keep the bedroom dark, quiet and cool. Go easy on tea, coffee and fizzy drinks later in the day, and avoid alcohol and big meals close to bedtime. If you're still awake after about 20 minutes, get up, do something relaxing somewhere else and head back when you feel sleepy.
None of this is glamorous, but consistency is where the gains are. The clocks changing is actually a good excuse for a fresh start.
Keep moving, just shift the timing
Staying active is one of the best things you can do for winter energy, and the NHS recommends it for better sleep too.
If late evening training leaves you wired at bedtime, try moving it earlier. A lunchtime gym session, a morning padel game or a weekend round while it's still light can all work. Five-a-side on a Tuesday night is sacred, we know, so just give yourself a proper wind-down afterwards.
Winter also tends to bring cold, wet sessions and heavier training blocks, especially if you're building towards a spring event. Plan rest days, eat well and treat recovery as part of your training, not an afterthought.
Where HBOT and red light fit in
Let's be honest: no machine replaces good sleep, daylight and movement. But plenty of people like to add recovery sessions on top of those foundations, especially through the darker months.
With red light, research is exploring possible links with sleep. One small study in the Journal of Athletic Training gave elite female basketball players 30 minutes of whole-body red light each evening for 14 days, and they reported better sleep quality than a placebo group. It was only 20 athletes, so it's an early signal rather than proof, but it's an interesting one. Many people simply enjoy 20 minutes of warm, calm time on the bed when it's dark and wet outside.
With hyperbaric oxygen, research on everyday recovery and energy in healthy people is still limited and mixed. A small 2025 trial in Frontiers in Sports and Active Living found that people reported feeling less tired after a session following exercise, but blood markers didn't show a clear difference, and the researchers were cautious about their conclusions. That study also used a higher pressure than our chamber. We'd rather be upfront about that. What many people value is the time itself: an hour or more of switching off, no phone, just resting and breathing.
What to expect at NextGen Wellness
Our studio at Treloggan Business Park is a warm, calm space to escape the winter weather. HBOT sessions are 60 or 90 minutes in our 1.8 ATA chamber. Red light sessions are 20 minutes on our 360° full-body bed with five wavelengths, with protective eyewear provided.
Some people like to book a session after a heavy training week, while others make it a regular weekend reset. If you're new, the best place to start is a consultation. It's 30 minutes in clinic where we chat through your routine, goals and health, and it includes a complimentary 15-minute HBOT taster so you can see how it feels.
Both therapies are complementary wellness sessions, not a replacement for medical care. If you've had ongoing trouble sleeping or persistent tiredness, it's always worth speaking to your GP first.
Frequently asked questions
Can red light therapy help me sleep better?
Research is exploring this, and one small study in athletes found better self-reported sleep quality after two weeks of evening red light. It's early research, so we see red light as a relaxing addition to good sleep habits rather than a fix. If sleep has been a problem for a while, speak to your GP.
Is it okay to have a red light session in the evening?
Yes, many people book evening sessions as part of their winter wind-down. The red and near-infrared light on our bed is different from the bright screen light the NHS suggests avoiding before bed, and most people find the 20 minutes relaxing. Morning or evening, choose whatever fits your routine.
How often should I come in during winter?
There's no one-size-fits-all answer. Some people come weekly, others book sessions around heavier training or busy spells at work. We'll talk it through at your consultation and suggest something realistic for your routine and budget.
If you'd like to give your winter routine a bit of a lift, we'd love to see you. You can book a consultation through our website. It's 30 minutes in clinic, including a free 15-minute HBOT taster, and there's no pressure to commit to anything.
Zac & the NextGen Wellness team 🌿
Sources
NHS Every Mind Matters: How to fall asleep faster and sleep better. https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
Stothard ER, Wright KP et al. (2017) Circadian entrainment to the natural light-dark cycle across seasons and the weekend. Current Biology. Summary via ScienceDaily: https://www.sciencedaily.com/releases/2017/02/170202123027.htm
Zhao J et al. (2012) Red light and the sleep quality and endurance performance of Chinese female basketball players. Journal of Athletic Training. https://nata.kglmeridian.com/view/journals/attr/47/6/article-p673.xml
Yagishita K et al. (2025) Effect of one session of hyperbaric oxygen after moderate-intensity exercise on fatigue: a single-blind crossover randomised trial. Frontiers in Sports and Active Living. https://public-pages-files-2025.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2025.1690794/pdf