Feeling Tired This Winter? Try These 7 Effective Ways to Stay Energized All Season

If you find yourself hitting a wall in the middle of the afternoon, relying on caffeine to make it through your workday, or feeling tired more often than not during the winter, you are not alone. As the days get shorter and the temperatures get colder, it is not uncommon to experience a drop in your energy levels—especially if you live in the northern part of the U.S.

During the winter, the shorter days and lack of sunlight impacts your circadian rhythm and causes your body to naturally slow down. Part of this is because of your body’s increased production of the hormone melatonin. This hormone is produced by the pineal gland in the brain and regulates sleep and wakefulness and tends to increase in the winter due to the lack of sunlight. Having excesses of this hormone can lead you to feel fatigued and sluggish.

Fortunately, there are things that can be done to offset this seasonal slump. Here are seven ways you can boost your energy this season, plus what you need to know about why these energy dips happen, and when you should see a healthcare provider.

While it may seem counterintuitive to prioritize sleep when you want to be more productive and energetic during the day, listening to your body and making a concerted effort to get the rest you need may actually help alleviate fatigue. Conversely, not getting enough sleep can sap your energy levels and leave you feeling tired, sluggish, and even grouchy the next day.

“Getting enough quality sleep is essential for your physical and mental health, as well as energy levels and overall health,” says Steph Magill, MS, RD, CD, FAND, a performance registered dietitian nutritionist and owner of Soccer Mom Nutrition. “Lack of sleep can affect your focus, mood, and your immune system, making you feel tired and sluggish.”

While the amount of sleep you need varies from person to person, experts typically recommend about seven hours of sleep at night to not only support your overall health and well-being but also to help you feel more energetic. If you have trouble winding down, try establishing a sleep routine and keeping the room cool, but not cold, at night. Trying to rest in a room that is too warm—which can easily occur in the winter months—can impede your sleep. Likewise, a room that is too cold can affect your sleep as well.

Getting outside during the day—even when it is cold and blustery—is still one of the best ways to boost your energy. But, sometimes it is just not enough to offset the increase in melatonin and reduction in serotonin that are caused by the shorter, darker days of winter.

For this reason, many health professionals recommend trying light therapy—or bright light therapy as it is officially called—to boost energy levels and restore balance to your melatonin and serotonin levels.

Using a light therapy box that emits full spectrum light similar in composition to sunlight can not only help relieve symptoms of SAD, but also boost your energy levels. Even if you have not been diagnosed with the disorder, you can benefit from the use of the daily use of a light box.

Not getting enough physical activity can have a direct impact on your mood and energy levels. For this reason, make an effort to get at least the minimum requirements for physical activity each week, which is 150 minutes of moderate-intensity activity and at least two days of resistance training.

“Physical activity can boost your energy by increasing your blood flow, oxygen delivery, and metabolism,” Magill says. “Exercise [also] releases endorphins, which are chemicals that make you feel energized.”

According to one small study, college students who participated in a running program three days a week for six weeks showed significant improvements in energy and sleep quality. Meanwhile, a study of fatigued employees who participated in a six-week exercise program showed vast improvements in their energy levels, sleep quality, and cognitive function.

While eating a balanced diet is an important goal every day, it is particularly important in the winter months when the desire to eat more calorie-dense and less nutritious foods seems to increase, particularly around the holidays.

“Eating a balanced and nutritious diet can provide you with the fuel and nutrients you need to function well and feel energized,” says Magill. “Some nutrition tips to boost your energy include: eating breakfast, choosing complex carbohydrates, protein, and healthy fats, and staying hydrated. [You also should] focus on foods rich in fiber, vitamins and minerals.”

Meanwhile, poor nutrition can cause fatigue. In fact, eating too few calories or foods that are not nutritionally-dense can leave you feeling drained. It also can create hormonal imbalances and slow down your metabolism. Instead, opt for balanced eating patterns. While all foods have a place in a nutritious diet, you want to be sure you are prioritizing foods that can boost your energy, too, like complex carbohydrates, protein, and healthy fats.

When you help other people, it activates the reward center in your brain and releases serotonin, dopamine, and endorphins—all of which can boost your energy levels. It also can counteract anxiety and stress while boosting happiness and giving you sense of purpose.

In fact, some research suggests that your body gets the same chemical benefits from volunteering that you would get from a good physical workout. It also can give you a sense of fulfillment and purpose as well as decrease your risk of depression.

Being around other people, whether one-on-one or in a large group can have a significant impact on your energy levels. In fact, one small study of young men found that social laughter triggered the release of endorphins, which are known as the feel-good hormones. What’s more, social connections can boost both your mental and physical health and may even help you live longer.

“Make plans to see friends and family and stick to them,” says Melissa Miller, MS, MBA, LMHC, a licensed mental health counselor with Folx Health. “SAD is oftentimes associated with social withdrawal and isolation, which increases feelings of depression and loneliness. Staying connected to loved ones can provide a protective base against worsening of symptoms [and give you a boost in energy].”

Sometimes your energy may feel depleted because you are lacking key vitamins and minerals in your diet. For instance, if you do not have enough vitamin D in your system, this can sap your energy levels and may be a reason to add this supplement to your regimen. In fact, one study found that supplementing with vitamin D had a direct impact on a person’s energy levels.

Likewise, having low levels of vitamin B12 also can impact your energy levels. This vitamin not only helps convert the food you eat into energy, but it also supports your body’s nerves and blood cells and helps prevent a type of anemia that can make you feel tired and weak.

If you suspect that you need to supplement with key vitamins and minerals, talk with a healthcare provider before adding them to your diet. Your provider can perform blood tests to determine which vitamins and minerals you are low in and provide advice on how much you should be taking. Additionally, they can make recommendations about other supplements such as CoQ10, ashwagandha, and tyrosine, which may help boost your energy as well.

There are several physiological processes that occur in the winter that could be contributing to your dip in energy levels. While many are related to the change in seasons, some are related to choices you may make in winter, too. Here is a closer look at some of the more common reasons you could be feeling less energetic.

• Changes in circadian rhythm: Your body’s biological clock is very sensitive to sunlight and in the winter months, particularly for those who live in northern climates, it can be disrupted by the shorter days and colder temperatures. In fact, in areas with a distinct change in seasons, people tend to crave more sleep, go to bed earlier, and get up a little later. What’s more, the American Academy of Sleep Medicine found that people report sleeping more or feeling more tired in the winter.
• Exercising less often: Almost half of the people in the U.S. report putting off exercising or going to the gym in the winter because of the weather. In fact, many report delaying exercise for days or even months at a time—particularly if the weather is cold, snowy, or rainy. This lack of physical movement can have a direct impact on energy levels, especially because physical activity is one of the best ways to improve mood and energy levels.
• Mood disorders: Sometimes dips in your energy can be explained by a condition known as seasonal affective disorder (SAD), which is a type of depression tied specifically to the change in seasons. People with SAD typically start experiencing symptoms in the late fall or early winter and then notice that they subside when spring and summer arrive. People with SAD often report feeling sluggish in the winter, having low energy, and losing interest in activities they normally enjoy.
• Vitamin D deficiency: Experiencing a dip in your vitamin D levels in the winter is not uncommon, especially if you are getting less sunlight than normal. This can, in turn, contribute to feelings of fatigue and exhaustion. In fact, vitamin D is essential for supporting healthy serotonin levels, which can drop in the winter when your melatonin levels increase. When your serotonin levels are low this can cause you to feel fatigued or sluggish.

If despite implementing changes you still find that you are fatigued, contact a healthcare provider. Even though it is normal to slow down some in the winter—or feel slightly less energetic than you normally do—there also could be an underlying medical condition contributing to your sluggishness.

Feeling fatigued can be the result of everything from a vitamin D deficiency, depression, or a thyroid issue to restless leg syndrome, diabetes, hypertension, or sleep apnea. Even certain medications can sap your energy. A healthcare provider can evaluate your symptoms, determine the root cause of your excessive tiredness, and create a treatment plan to help you regain some of your energy.

“There is never a bad time to see a healthcare provider for fatigue complaints—to rule out medical condition or other mental health impacts such as SAD,” says Miller. “Typically, once you notice a pattern of chronic fatigue lasting more than week or two, it’s time to see a doctor. Lack of energy can be related to a host of medical conditions and can be very treatable.”

It is not uncommon to experience a drop in energy levels during the winter. In fact, there are a number of physiological processes that take place in your body when the days get shorter and the weather gets colder that could be at the root of your fatigue. These include everything from changes in circadian rhythm, melatonin levels, and vitamin D to making choices not to exercise in the cold.

Fortunately, though, you can boost your energy in the winter by prioritizing sleep, volunteering, using light therapy, and more. That said, if your efforts come up empty, it may be time to see a healthcare provider. They can determine what is causing your fatigue and develop a treatment plan to help you feel more energetic—despite it being cold and dreary outside.