Brave the elements and reap the benefits this season – and look warm and well-dressed at the same time.

As the winter months hit, there’s a lot to be said for embracing the change in season and really leaning into everything the winter has to offer. Log fires, chunky knits and lazy afternoons tucked up on the sofa.


   
While it’s no bad thing to hit hibernation mode from time to time, it’s also really important to wrap up warm in a feel-good jumper and cosy scarf, and venture outside, even for a short time each day. A dose of winter light is key to helping lift the spirits at this time of year.


   
“Light is essential to trigger our circadian rhythm, the 24-hour internal clock that is controlled by a part of our brain called the hypothalamus,” says clinical psychologist Dr Linda Blair. “It tells us when to be alert, and when to be sleepy; it also impacts our energy levels.


   
“Artificial light, which dominates the winter months, confuses the hypothalamus. It’s important that natural light reaches it, so it knows what to do. Even though it may be cloudy outside, the brain will react to natural daylight, suppressing the sleep hormone melatonin, which encourages serotonin to increase, and this results in feelings of happiness, along with higher energy levels.”


   
Winter light also helps with sleep. “Light allows the hypothalamus to register that dark is coming, so it will respond more appropriately: increasing melatonin at the end of the day, which will help you sleep better,” says Dr Blair.

As you cannot bank winter light, when it comes to managing your circadian rhythm, you really need to get some natural light every day. The best time to get it is in the morning. “Ten minutes is enough to make a difference, but 20 is ideal,” continues Dr Blair. “It helps you be more clear-minded, assists with memory and allows you to focus better. I recommend taking a walk, as aerobic exercise is thought to help get oxygen to your brain, which will also aid you to think more clearly.”

Whether you’re venturing out for a quick brisk walk or a longer hike, it’s important to be dressed warmly but comfortably. The trick is to wear a number of lighter layers, rather than just one heavy one, as air trapped between each layer creates extra heat around your body. It is also easier to shed a layer to feel more comfortable if you get too hot.
   
Start with an underlayer – a vest in a natural material, such as cotton that is soft against the skin and also lets it breathe – and follow it with another light-but-toasty layer, such as a long-sleeved top. Finish with a cosy jumper; cashmere is the perfect choice, because it combines lightness with great warmth. Cashmere also slows down the rate at which warmth leaves the body, allowing you to generate enough heat to keep you snug.
   
Corduroy is less stiff than denim, so it is a super-comfortable trouser option, especially if you’re going for a longer walk. Slip on a coat, such as a light and easy puffer or a fluffy faux-fur or even funnel-neck jacket, if there’s the possibility of a shower – we are in Britain, after all. Then opt for a rain mac which can be easily rolled up in your rucksack.
   
Now all you need to do is pull on a pair of boots and you’re ready to get some much-needed daylight rays on your next winter walk.

This content was first published as part of a partnership with Telegraph Media Group and published on telegraph.co.uk