Cocooning is having a moment. As we move into autumn, many of us feel a natural urge to rest and retreat. “Modern life keeps us constantly connected,” says Professor Margareta James, Psychologist at Harley Street Wellbeing Clinic. “Often, we can become so focused on responding to external demands – family, friends, at work – that we lose touch with ourselves. Cocooning is about slowing down, taking time out to unwind and recharge, and creating a peaceful haven indoors. Sometimes all we need is to spend some time with ourselves.”
But, while cocooning can feel cosy, safe and comforting, spending too much time indoors can affect our mood, movement, sleep, social connection and vitamin D levels. So, we asked leading health experts how to retreat without compromising our wellbeing.
Make your home your sanctuary
“It’s more restful for the eyes when surfaces and corners are clear, and shelves aren’t crammed with books and objects,” says Carrie Neely, Artist and Designer in Belfast (carrieneely.co.uk).
“A clear, clutter-free home allows you to switch off. Clutter means your mind is always ‘on’, scanning and sorting. Declutter little and often rather than in one big purge and leave one surface completely empty. This gives your eyes, and your mind, somewhere to rest. Lighting is also important. Light sets a home’s emotional temperature, and research shows that daylight and warm, low light calms the nervous system and lifts the mood. Skip harsh overhead lighting and choose candles, soft, low lamps and warm bulbs for the evening. Plants, fresh greenery or even a bowl of fruit can add softness.
“Colour also affects mood. For cosiness, go for deep and warm – chestnut, terracotta or aubergine. For bedrooms, choose muted dusty tones – soft clay, sage or warm greige. Avoid anything too bright, stimulating or cold.”
Healthy retreat
“You can make your cocoon as simple as you like,” says Professor James. “If you’re at home, choose a room or corner where you are unlikely to be interrupted. If home doesn’t feel like a place where you can truly switch off, go somewhere else – a forest or quiet park. Take a few hours where you step away from daily demands. Put your phone away, turn off notifications, lower the lights, take a bath, sit in silence, spend time in nature, read or do absolutely nothing.
“But there is an important distinction between consciously stepping away and withdrawing from life. There is nothing wrong with wanting solitude and creating boundaries around your time and energy. But, if you continually cancel plans, avoid people or use your cocoon to escape feelings you don’t want to face, it may gradually become a hiding place.
“A useful question is: am I choosing this because I need some time alone, or because I am avoiding something? If stepping back helps you feel calmer, more grounded and restored, your cocoon is probably working for you. But, if your world is becoming progressively smaller, it may be time to look at what you’re avoiding and what support you might need.”
Vitamin D
“Getting enough vitamin D is crucial during the autumn and winter months,” says Professor Susan Lanham-New, Professor of Human Nutrition at the University of Surrey. “We can only make vitamin D from sunlight from April to September in the UK. All you need is 20 minutes’ daily exposure to the sun without burning for lighter skins, and 40 minutes for darker skins.
“What most people don’t realise is that we can’t make it from October to March because the UV wavelengths are insufficient in the UK. The best way to tell if you’ve got the right wavelength is to look at your shadow. From April to September, it will be shorter than your height. From October to March, it will be double your height.”
“Vitamin D has a half-life of 28 days, which will see most people through to the end of October,” says Professor Lanham-New. “Vitamin D deficiency is associated with lethargy, tiredness and increased susceptibility to infection. We also need vitamin D for healthy bones. A recent UK Biobank study found that those people who were vitamin D deficient, were 33% more likely to be hospitalised with acute respiratory infections.
“The current UK government recommendation is 10 micrograms (400 IU) of vitamin D daily, particularly during autumn and winter. A daily supplement can be a practical way to maintain levels because vitamin D is difficult to obtain from food alone. Sources include oily fish, eggs and some fortified cereals.” Try: Viridian Vitamin D3, 1001U, £18.95 for 90 capsules.
Autumn is also the perfect time to look at supporting your mood, energy, sleep and immunity with seasonal herbs. “Herbs are available as supplements in capsule or tincture form,” says Corin Sadler, Medical Herbalist and Senior Nutritionist at Viridian.
“While herbs are an excellent natural way to support health, they can be powerful. If you are on medication, check with your GP, pharmacist or medical herbalist for any contraindications. Always follow the recommended dose and most herbs should not be taken when pregnant or breastfeeding.”
Corin recommends: To help you feel calm: Ashwagandha is a nourishing, calming adaptogen herb, traditionally used in Ayurvedic medicine to support health and vitality. Adaptogens help the body become more resilient to the effects of stress.
Try: Viridian Organic Ashwagandha, £24.95 for 60 capsules – viridian-nutrition.com For better sleep: Valerian has a sedative effect on the nervous system and may help relieve tension when sleeplessness is caused by emotional distress. For energy: Rhodiola can be used to reduce fatigue, enhance mental clarity and performance, and improve emotional stability when under pressure. To support immunity: Echinacea has been used traditionally for infections. Studies suggest it can reduce the symptoms and duration of the common cold.
Autumnal aromatherapy
“Essential oils can be used in many ways to lift your mood and boost energy in autumn, creating a warm, uplifting sense of wellbeing,” says Jo Kellet, Tisserand Accredited Aromatherapist. “Place a single drop on a tissue and inhale the aroma or use a diffuser. Never apply essential oils neat to the skin – always dilute with a blending oil.”
Jo recommends: Himalayan cedarwood to calm the mind. This warm, balsamic, dry-woody scented oil contains sesquiterpenes that have a calming and grounding effect on the nervous system. Cardamom is a spicy, warm oil that can be used to boost energy, reduce seasonal fatigue and stimulate mental alertness. Citrus essential oils have fresh, zesty top notes rich in limonene and citral, which help lift the spirits and enhance mental clarity. Lavender contains the natural components linalool and linalyl acetate, recognised to induce relaxation. It may help people fall asleep quicker and wake feeling more refreshed.
This story originally appeared on Express.co.uk
