It’s that season again in the northern hemisphere—gray skies, temperatures drop, and it’s pitch dark by the time you finish work. All you want to do is curl up into a ball and hide under your blanket. Don’t you wish hibernation was part of the human make-up?
Well, while humans don’t truly hibernate, there’s evidence suggesting our ancient ancestors might have experienced something akin to a “hibernation-like” state during harsh winters. Skeletal remains from prehistoric humans hint at slowed metabolic processes in colder months, possibly as an adaptation to conserve energy during times of food scarcity and extreme weather. Neanderthals, our evolutionary relatives, likely practiced similar energy-saving strategies.
Although we don’t slow down to the same extent, modern humans still show a “seasonal biology.” Reduced daylight prompts our bodies to produce more melatonin, the sleep-regulating hormone, leading to increased drowsiness. Winter fatigue, then, might be a remnant of these survival mechanisms.
Here are eight tips to help you fight back against the lethargy of the season.
Rule Out Health Problems
Fatigue isn’t always seasonal. If you’re constantly feeling tired, it’s wise to check for underlying health issues like anemia, hypothyroidism, or diabetes—conditions that also cause chronic fatigue. A routine health check-up can provide peace of mind or identify areas needing attention. Addressing deficiencies, such as low iron or vitamin D, might be the first step in boosting your energy levels.
Expose Yourself to Sunlight
Daylight is nature’s coffee. Sun exposure triggers the release of serotonin, a hormone that boosts mood and helps you feel more awake. Try to maximize your time outdoors during the day.
For example, I’ve shifted my after-work walks (now cloaked in darkness) to lunchtime strolls. On weekends, I make an effort to hike in the forest or explore the city while the sun is still shining. Even 15 minutes of daylight can significantly improve your mood and energy levels— so open the curtains, take a coffee break outside, or rearrange your schedule to soak up the sun.
Move More
Movement is a natural energizer. Staying indoors all day can lull you into a sedentary slump, where your bed or couch seems irresistibly inviting. Combat this by planning activities that get you out of the house—like meeting a friend for a walk or visiting a nearby park.
Even small efforts count: take the stairs instead of the elevator, walk or bike instead of driving, or get off the bus one stop early. On colder weekends, bundle up and take a brisk walk. The fresh air and physical activity can give you a surprising boost.
Eat More Frequently
As temperatures drop, your body burns more calories to keep warm, which can leave you feeling drained. Low blood sugar can exacerbate this fatigue. Instead of sticking to three large meals, try eating smaller, nutrient-rich meals or snacks throughout the day.
Healthy options like nuts, seeds, dried fruits, or a hard-boiled egg can stabilize your energy levels without the sugar crash of processed snacks. A handful of almonds or a piece of fruit in the afternoon can make all the difference when that mid-day slump hits.
Stay Hydrated
Dehydration is a sneaky culprit of fatigue. When the weather cools, it’s easy to forget to drink enough water. Many of us reach for coffee or tea instead, mistakenly thinking it’s hydrating—when, in fact, caffeine is a diuretic.
Make a habit of keeping a water bottle handy. For every cup of coffee, drink a glass of water alongside it to balance the effects. Herbal and fruit teas are also a cozy, caffeine-free way to stay hydrated on chilly days.
Prioritize Sleep
The shorter days naturally signal our bodies to sleep more, so lean into this cue by going to bed earlier. Aim for 7-9 hours of sleep, and maintain a consistent schedule even on weekends. A steady sleep routine helps regulate your internal clock, making it easier to wake up feeling refreshed.
If you struggle with falling asleep, try dimming lights an hour before bed and reducing screen time. Relaxation techniques like meditation or reading can also help signal your body that it’s time to wind down.
Keep a Fulfilling Schedule
Meaningful activities can be an antidote to lethargy. When your days feel monotonous, your energy dips. Reflect on what brings you joy and purpose. Is it painting? Reading? Learning a new skill? For me, it’s writing and exploring topics in personal development and well-being.
Dedicate time to these activities, even if it’s just an hour a week. They act as an anchor, providing a sense of accomplishment and keeping the winter blues at bay.
Make Time for Fun
Not everything has to be productive or meaningful. Sometimes, the best way to recharge is to embrace activities that make you smile. Whether it’s watching a lighthearted movie, indulging in a video game, or meeting friends for a drink, letting loose can do wonders for your mood.
Laughter, connection, and play are just as important for your overall energy as sleep and exercise. Give yourself permission to relax and enjoy.
Conclusion
Winter fatigue may be rooted in biology, but with a few intentional changes, you can overcome it. From soaking up sunlight to prioritizing hydration, these small habits can make a big difference in how energized you feel this season. So go ahead—embrace the crisp air, vibrant leaves, and cozy evenings. You’ve got this!
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