Tips for Beating Winter Fatigue

As the day’s get shorter and night’s get longer, it takes time for our bodies to adjust. You might have noticed that in the last few weeks you’ve found it much harder to roll out of bed, as the temperature is lower, and the mornings are much darker. You won’t be alone; many people feel sluggish during the winter months.

Here are some great solutions that may help you and your family get back into good sleep routines, and wake up through winter feeling refreshed.

 

Why am I so tired in winter?

Ever wondered why winter leaves you feeling tired? It’s not just the chill in the air. There are many factors that contribute to you feeling more tired than usual as the weather gets colder. 

1. Less Sunlight: Shorter days mean less natural light. Your body produces more melatonin, the sleep hormone, making you feel drowsy.


2. Cold Weather: Fighting the cold takes energy. Muscles tense up, and your body works harder to stay warm.


3. Vitamin D Dip: Less sun means less vitamin D. This crucial nutrient boosts your energy levels.


4. Holiday Stress: Festivities can be draining. Shopping, travel, and gatherings can add stress to your plate.


5. Activity Slump: It’s tempting to stay indoors, but regular exercise is an energy booster. Keep moving.

 

WINTER FATIGUE SYMPTOMS

Winter fatigue can manifest in various ways, and its symptoms may differ from person to person. Some common symptoms of winter fatigue include:

1. Increased Sleepiness: Feeling more tired than usual and experiencing an irresistible urge to nap during the day.


2. Lack of Motivation: Finding it challenging to muster the energy and enthusiasm to engage in daily activities or hobbies.


3. Mood Changes: Experiencing mood swings, irritability, or feelings of sadness, which can be exacerbated by the lack of sunlight.


4. Weight Gain: Cravings for comfort foods and carbohydrate-rich meals, may lead to potential weight gain during the winter months.


5. Difficulty Concentrating: Struggling to concentrate on tasks or feeling mentally foggy and less sharp.


6. Increased Sensitivity to Cold: Feeling excessively cold even in mildly cool temperatures and having trouble warming up.


7. Social Withdrawal: A tendency to withdraw from social interactions and preferring to stay indoors, which can contribute to feelings of isolation.


8. Weakened Immune System: Increased susceptibility to illnesses and infections due to a weakened immune system.


9. Muscle and Joint Pain: Experiencing muscle stiffness, joint pain, or tension due to cold weather and reduced physical activity.


10. Craving for Sunlight: An intense desire for sunlight and the feeling of rejuvenation it provides.

Remember that experiencing some of these symptoms doesn’t necessarily mean you have winter fatigue, but if you find that these feelings persist and significantly impact your quality of life during the winter months, it may be beneficial to seek professional advice. Here are some great solutions that may help you and your family get back into good sleep routines, and wake up through winter feeling refreshed.

LET IN SUNLIGHT

Sunlight is crucial to help our bodies regulate sleeping patterns but as the days become shorter, your sleep and waking cycles are likely to become disrupted. With a reduced amount of sunlight, your brain produces more melatonin which makes you feel tired.

To tackle this problem, it’s a good idea to open your blinds or curtains as soon as you are ready to begin your day and get outdoors in natural daylight as much as you can. Taking a short walk during your lunch break can not only improve your mood but encourage you to sleep better that night. It is also important to consider your workspace, whether that is in your home or in the office, make sure you are exposed to as much natural light as possible.

 

GET REGULAR EXERCISE

While exercising may be the last thing you want to do when you’re running low on energy on a dark evening, it may surprise you just how much energy you have stored away and how much better it can make you feel.

As it gets dark earlier, it might be best for you to exercise first thing in the morning or in the late afternoon during your lunch break, as this may help to reduce early-evening fatigue and can lead to improved sleep. If you live in a country currently under lockdown guidelines, it is likely that your local gym is not able to open but do not let this stop you from getting much-needed exercise.

STICK TO A SLEEP ROUTINE

Many of us are familiar with getting too little sleep, and the way that makes you feel in the morning. But oversleeping can also leave you feeling sluggish.

As it’s dark outside, it can be very tempting to hibernate when winter hits but feeling tired does not always mean you should sleep for longer. Sticking to a routine that fits into your schedule and allows for up to 8 hours of undisrupted sleep will leave you feeling much fresher in the morning.

Part of getting into a good sleep routine is about making sure your bedroom is the perfect sleep environment; making sure it’s the correct temperature, it’s comfortable, uncluttered and dark.

 

PRACTISE RELAXATION

As we near the end of 2020 where most of us have had to retrench, re-budget, rethink, and remind ourselves that though this won’t go on forever, some of the adjustment we’ve had to make will be permanent.

It is a very difficult time to relax, but stress is shown to contribute to tiredness and while there is no quick fix for stress, there are some simple things that you can do to help to reduce it. Meditation, yoga and breathing exercises can prove to help people calm down and feel more relaxed.

We compiled a list of our top Sleep, Meditation and Calm Podcasts that can assist with mindfulness. Read here.