8 Science-Backed Ways to Beat Winter Fatigue

Feeling tired of winter? 

You’re not alone. Aside from feeling over the season in general, low energy and fatigue can be a very real side effect of cold, gray days and more time spent indoors during winter. 

The good news? There’s something you can do about it. 

And, we’re in the final stretch. The days are getting longer, trees are starting to bud in certain areas, and the promise of warmer temps isn’t too far off.

Read on for evidence-based nutrition, lifestyle, and wellness tips to help you beat winter fatigue and reclaim your energy for more vibrant days ahead.

Not to be confused with Seasonal Affective Disorder (SAD), often called “the winter blues”, winter fatigue is a temporary decrease in energy, mood, and motivation due to reduced sunlight and its impacts on the circadian rhythm, or your body’s natural clock. SAD, on the other hand, refers to more serious or clinical symptoms of depression and fatigue. 

Exposure to less natural light during daytime hours, as is common in winter, can cause a dip in vitamin D, trigger the body to produce more of the sleep hormone melatonin, and decrease the production of the mood-regulating neurotransmitter serotonin.  

Winter fatigue can look like having low energy levels, feeling persistent tiredness, experiencing more trouble waking in the morning, and noticing changes in concentration, mental focus, or appetite.  

If you’re suddenly hungry all the time, or can’t seem to wake up when your morning alarm sounds, you could be experiencing winter fatigue. 

Here’s how to invigorate your days, support a positive mood, and wake feeling refreshed according to scientific research.

Research shows that maximizing natural daylight exposure in the morning helps regulate your circadian rhythm and improve sleep quality.¹  

Be sure to step outside early in the day to recharge your internal clock, promote a healthy sleep cycle, and support better energy levels throughout the day.   

You might also consider phototherapy, using a UV light therapy lamp indoors to get additional light exposure and support production of neurotransmitters like serotonin. Be sure to wear any necessary eye protection and use as directed.

Maintaining a consistent sleep schedule helps encourage more restorative, restful shuteye. Try going to bed and getting up at the same time every day to help balance your internal clock, and avoid screen time before bed.

 A regular bedtime routine and an optimized sleeping environment can also help to support better sleep quality. Try keeping your bedroom temperature cool– studies suggest setting the thermostat between 60 and 67 degrees fahrenheit is ideal – and be sure to declutter your space and opt for comfortable linens to enhance the experience.²

During the winter months, it can be tempting to withdraw socially and stick to the confines of home. (A Netflix binge can be awfully tempting during a heavy snow, we get it.) However, staying socially active can help to keep your energy – and your mood – high.   

Avoid the trap of solo hibernation and skip the winter slump by planning fun activities with friends and family. This will give you something to look forward to if you grow winter weary.  

Bonus points if you can get outside with loved ones during daylight hours! Sledding at the local hill, anyone?

Opt for foods that help stabilize blood sugar and support cellular energy.  

This means lots of protein, fruits and veggies, leafy greens, healthy fats like omega-3s, and complex carbohydrates like whole grains.  

Skip the refined carbs and limit excess sugars, which can cause spikes in blood sugar, subsequent energy crashes, and even negatively impact your mood.

Exercise regularly to help improve  mood, energy, and sleep.  

While excessive time indoors and inclement weather can make a more sedentary lifestyle seem attractive, physical activity combats winter fatigue by increasing the flow of blood and oxygen to the brain. In turn, energy is boosted, mood-lifting endorphins are released, and sleep cycles are regulated.  

Try getting some form of physical exercise at least three to five times each week, and of course, if you can do it in natural light, even better.

Your body needs certain amounts of essential vitamins and minerals for optimal energy production, but sometimes we unknowingly don’t get enough of key nutrients from our diets. Consider having your levels tested  by your physician.  

If you’re struggling with focus and energy, B vitamins can be an excellent support. Try eating lots of legumes, avocados, fish, and meat, or incorporate a vitamin B complex into your supplement routine. Many people experience low levels of vitamin D in the winter due to decreased sunlight exposure, as well.

 For comprehensive nutritional support, consider adding a multi like Day + Night Multivitamin to your regimen for optimal nutrient delivery at ideal times of day to support energy, sleep, immunity, and overall wellness.

While melatonin supplements can be helpful, they often lead to a foggy, “melatonin hangover” feeling in the mornings. Plus, in addition to not being a long-term solution, they may exacerbate any potential overproduction of melatonin that may be contributing to winter fatigue symptoms.   

Instead, reach for a relaxing herbal chamomile or lemon balm tea before bed to help calm your system. Try pairing it with a calming meditation as part of your evening routine.

For additional support with falling and staying asleep and promoting a more  restorative sleep cycle, Snooze Bites sleep gummies can help promote relaxation and better sleep without the groggy melatonin side effects. Formulated with l-theanine, lemon balm, chamomile, and passion flower.

Hydrate, hydrate, hydrate. In the winter, dry air from indoor heat and lower environmental moisture levels can cause not only chapped lips and parched skin, but 

Increased fluid loss and (sometimes harder to notice in cold weather) dehydration.   

Even mild levels of dehydration can leave you feeling fatigued. During winter months, be sure to: 

• Eat hydrating foods, like fruits and vegetables

• Avoid excess alcohol and caffeine, which can further contribute to fluid loss

• Drink at least eight 8-ounce glasses for women, and 12 8-ounce glasses of water for men daily, says the American Heart Association.³

Small daily habits can make a powerful difference in how you feel all season long. By supporting your body with consistent sleep, proper nutrition, movement, hydration, and key nutrients, you can help restore natural energy and resilience and say goodbye to winter fatigue. 

Up next: brighter days, blooming flowers, and boosted vitality.