When I spent my first winter in Canada. I began to sleep a lot. I felt slow and got sick often. Then, when spring and summer came, I felt almost normal again. But then, I had trouble sleeping. The long hours of day confused my body’s sleep cycle.

Not everyone is affected the same way by the changing seasons. Some people find it easy, others, like me, do not. But for many immigrants, it can be tough. Things like missing their family, or dealing with a survival job, can make it harder to adjust.

Even though you can’t control the seasons, you can change some things in around you. Here are a few ideas:

1. Change the temperature inside your house

   You can get used to each season by changing the temperature in your home. When moving from fall into winter, start at a warm temperature. As you get used to the cold, you can make it cooler each week. This can make you feel comfortable and help you save money on electricity bills. Most Canadian families keep their home temperature at 20 °C and 22 °C during the day when everyone is at home and awake. They make it cooler, between 16°C and 18°C, at night when everyone is sleeping.

   Read Winter hacks every Manitoban should know for more tips on getting ready for winter.

2. Be careful of joint pains and the flu

   Doctors have found that changes in humidity and air pressure can affect those with illnesses. Some feel joint pains. Talk to your doctor if you have these problems. Other problems to watch out for are flu and allergies in the fall and spring, and heat stroke in summer. Get free flu shots (as well as the COVID-19 vaccine). Avoid being outside for a long time. Always ask the help of a professional if you feel unwell.

3. Eat in season

   Eating the right food is another important thing that can help you. Fresh and nutritious fruits and vegetables are available in Manitoba all year round. They help lift up your mood and stop you from getting sick. They’re cheaper too! For example, there are a lot of root vegetables and squashes in winter. These provide Vitamin D which is helpful when you don’t get much sun. Your favorite dish can also make you happy. The good news is that you may be able to cook it here. Manitoba has more than 70 food stores selling items from many parts of the world. If you are in Winnipeg, download this pamphlet to know where to go: Where to buy newcomer traditional foods in Winnipeg.

4. Exercise

   Staying at home and not moving around will make it harder for you. Try mild exercise to lift up your mood. Many people jog or walk outside even in winter. If this is too much for you, try indoor exercises from YouTube. Also check your community centre for activities you can sign up for. Even just going to the nearest mall to walk around can help.

5. Let in the light

   Feeling moody? This may be caused by lack of sleep. Sleeping can be hard when there’s still light out at 9 p.m. (the sun sets at around 10:00 p.m. in the summer in Manitoba). In winter, on the other hand, there is less light. This can cause Seasonal Affective Disorder (SAD) which is a type of depression. Here’s how to prevent SAD:

   • Do different activities. Having a variety of activities can tire you out. It can help you rest earlier in the day. Do arts and crafts, cooking, or any other activity you like. Volunteer and be active in your community or at church. Being active will also lessen stress.
   • Talk to other newcomers. Go to workshops and meet other newcomers. Share your experiences. Ask them for great tips. If you want to meet other people without getting out of the house, join our online Coffee Chats. You’ll learn more about Manitoba, improve your English, and meet new friends (and prevent SAD too!).
   • Try light therapy. If you think that you might have SAD, talk to your doctor and ask about light therapy. It uses a light box that is like the light outside. You can try them out for free at libraries all over Winnipeg. Find out about them here: Light therapy lamps in libraries.

   Most of all, be gentle with yourself. It takes time to adjust because this is a major change. Don’t rush into things. The more you stress, the more harm it will cause your body.

 
Article updated September 19, 2023.
 
Sources: Controlling the temperature in Canadian homes, Statistics Canada; 10 ways to deal with change of season and time, Organic excellence blog; How light therapy helps SAD, Health Essentials; and The weather: Wreaking havoc on health, Elizabeth Heubeck, Web MD. All accessed October 26, 2018.