How to Feel Less Tired
Disrupted Sleep Cycles
Winter can leave us feeling more fatigued for various reasons. As daylight hours shorten, our sleep and waking cycles may be disrupted, leading to hormonal changes that affect our energy levels.
Reema Pillai, a registered dietitian at Dietitian Fit & Co, explains that fluctuations in melatonin levels—hormones that regulate our sleep-wake cycle—could be a significant factor. “When it’s dark, your body produces more melatonin, which can lead to feelings of tiredness,” she notes. “In winter, the increased darkness can result in higher melatonin production, impacting your mood and energy compared to the summer months.”
Lack of Vitamin D
A vitamin D deficiency is another culprit behind winter fatigue. Our bodies synthesize vitamin D from sunlight, which is more accessible during the longer days of summer. However, from October to early March in the UK, our vitamin D production dwindles, leading to depleted levels over the winter months.
Change in Diet
Our dietary habits often shift in colder months, with many of us gravitating towards comfort foods that may not be the healthiest options. Research indicates that we tend to seek out these foods in winter because they trigger the release of mood-enhancing neurotransmitters like serotonin and dopamine. While they provide a temporary boost, they can also leave us feeling sluggish.
Engaging in physical activity can enhance our energy levels and improve sleep quality, but motivation to exercise often wanes during winter.
Let Some Daylight In
Pillai suggests mitigating melatonin’s effects by allowing natural light into your space. “Open your curtains in the morning to let sunlight in,” she advises. “Additionally, aim for a short walk in the morning or early afternoon to soak up some light.”
If you work from home or in an office, try to spend time outdoors in natural daylight or position yourself near a window.
Exercise Regularly
Staying active is crucial for maintaining energy levels. The release of endorphins during exercise can elevate your mood, reduce stress, and promote better sleep. Pillai notes that exercise levels often drop in colder months, which can lead to increased fatigue. “You might skip that lunchtime walk because of the cold or rain,” she says. “These small changes can significantly impact your energy levels, especially when you spend time outdoors.”
Eat the Right Foods
To boost your energy, focus on a balanced diet rich in wholegrain carbohydrates, proteins, and plenty of vegetables. “Many people find it easier to consume a variety of fruits and vegetables in summer, but struggle during winter,” Pillai observes. Being creative with how you incorporate vegetables into your meals can help.
Pillai recommends trying a warm mixed leaf salad with chickpeas, halloumi, sun-dried tomatoes, capers, and balsamic dressing. Alternatively, a bowl of homemade mixed vegetable soup with brown pasta or lentils can also provide a comforting and energizing meal.
Avoid Too Much Added Sugar
Foods high in added sugars can lead to rapid spikes in blood sugar, followed by crashes that leave you feeling drained. Refined carbohydrates like white pasta, bread, cakes, and pastries can have a similar effect. Pillai suggests opting for whole grains such as brown rice, quinoa, and wholemeal bread to maintain stable blood sugar levels and ensure a steady energy release throughout the day.
While it’s natural to crave comforting foods during the colder months, keeping them healthy can help prevent winter fatigue. “Unbalanced comforting meals can leave you feeling sluggish,” Pillai warns. “Consider ways to make these meals more nourishing to maintain your energy levels.”
Try a Vitamin D Supplement
During winter, it’s advisable for everyone to take a daily vitamin D supplement. “Sunlight is the best source of vitamin D, and 10 micrograms (400 IU) per day of vitamin D3 is recommended,” says Pillai. The UK government advises most people to take this supplement during autumn and winter.
Work on Your Sleep Hygiene
If you struggle to fall asleep, establishing a regular bedtime routine can be beneficial. Sticking to consistent sleeping hours, enjoying a warm bath before bed, and engaging in calming activities like reading can help you wind down. Avoid screens and vigorous exercise before bedtime, as these can keep you awake.
When to See a Doctor
Persistent fatigue can sometimes indicate a medical issue. If you find yourself constantly exhausted and it negatively impacts your life, consult your doctor. Conditions like seasonal affective disorder (SAD), which affects around 3 in every 100 people in the UK during winter, may be a factor.
Chronic tiredness may also be linked to conditions such as anaemia, an underactive thyroid, or type 2 diabetes. Your doctor can help determine if an underlying health issue is causing your fatigue.
Disrupted Sleep Cycles
Winter can leave us feeling more fatigued for various reasons. As daylight hours shorten, our sleep and waking cycles may be disrupted, leading to hormonal changes that affect our energy levels.
Reema Pillai, a registered dietitian at Dietitian Fit & Co, explains that fluctuations in melatonin levels—hormones that regulate our sleep-wake cycle—could be a significant factor. “When it’s dark, your body produces more melatonin, which can lead to feelings of tiredness,” she notes. “In winter, the increased darkness can result in higher melatonin production, impacting your mood and energy compared to the summer months.”
Lack of Vitamin D
A vitamin D deficiency is another culprit behind winter fatigue. Our bodies synthesize vitamin D from sunlight, which is more accessible during the longer days of summer. However, from October to early March in the UK, our vitamin D production dwindles, leading to depleted levels over the winter months.
Change in Diet
Our dietary habits often shift in colder months, with many of us gravitating towards comfort foods that may not be the healthiest options. Research indicates that we tend to seek out these foods in winter because they trigger the release of mood-enhancing neurotransmitters like serotonin and dopamine. While they provide a temporary boost, they can also leave us feeling sluggish.
Engaging in physical activity can enhance our energy levels and improve sleep quality, but motivation to exercise often wanes during winter.
Let Some Daylight In
Pillai suggests mitigating melatonin’s effects by allowing natural light into your space. “Open your curtains in the morning to let sunlight in,” she advises. “Additionally, aim for a short walk in the morning or early afternoon to soak up some light.”
If you work from home or in an office, try to spend time outdoors in natural daylight or position yourself near a window.
Exercise Regularly
Staying active is crucial for maintaining energy levels. The release of endorphins during exercise can elevate your mood, reduce stress, and promote better sleep. Pillai notes that exercise levels often drop in colder months, which can lead to increased fatigue. “You might skip that lunchtime walk because of the cold or rain,” she says. “These small changes can significantly impact your energy levels, especially when you spend time outdoors.”
Eat the Right Foods
To boost your energy, focus on a balanced diet rich in wholegrain carbohydrates, proteins, and plenty of vegetables. “Many people find it easier to consume a variety of fruits and vegetables in summer, but struggle during winter,” Pillai observes. Being creative with how you incorporate vegetables into your meals can help.
Pillai recommends trying a warm mixed leaf salad with chickpeas, halloumi, sun-dried tomatoes, capers, and balsamic dressing. Alternatively, a bowl of homemade mixed vegetable soup with brown pasta or lentils can also provide a comforting and energizing meal.
Avoid Too Much Added Sugar
Foods high in added sugars can lead to rapid spikes in blood sugar, followed by crashes that leave you feeling drained. Refined carbohydrates like white pasta, bread, cakes, and pastries can have a similar effect. Pillai suggests opting for whole grains such as brown rice, quinoa, and wholemeal bread to maintain stable blood sugar levels and ensure a steady energy release throughout the day.
While it’s natural to crave comforting foods during the colder months, keeping them healthy can help prevent winter fatigue. “Unbalanced comforting meals can leave you feeling sluggish,” Pillai warns. “Consider ways to make these meals more nourishing to maintain your energy levels.”
Try a Vitamin D Supplement
During winter, it’s advisable for everyone to take a daily vitamin D supplement. “Sunlight is the best source of vitamin D, and 10 micrograms (400 IU) per day of vitamin D3 is recommended,” says Pillai. The UK government advises most people to take this supplement during autumn and winter.
Work on Your Sleep Hygiene
If you struggle to fall asleep, establishing a regular bedtime routine can be beneficial. Sticking to consistent sleeping hours, enjoying a warm bath before bed, and engaging in calming activities like reading can help you wind down. Avoid screens and vigorous exercise before bedtime, as these can keep you awake.
When to See a Doctor
Persistent fatigue can sometimes indicate a medical issue. If you find yourself constantly exhausted and it negatively impacts your life, consult your doctor. Conditions like seasonal affective disorder (SAD), which affects around 3 in every 100 people in the UK during winter, may be a factor.
Chronic tiredness may also be linked to conditions such as anaemia, an underactive thyroid, or type 2 diabetes. Your doctor can help determine if an underlying health issue is causing your fatigue.
