Feeling Exhausted This Winter? These 6 Tips Can Help Boost Your Energy

If you live in a place that experiences dark, chilly, and snowy winters, it's likely that nothing besides hitting the snooze button eight times, staring at a light therapy lamp (and your phone light simultaneously), and thinking about the coffee you're about to guzzle down gets you out of bed. Trust us, we're right there with you.

Feeling a little more tired and slow is par for the course in wintertime. According to mental health experts, this is often due to a combination of factors, including limited sunlight on the shortest, darkest days of the year, isolation from staying home and indoors more often, and getting sick with viruses like the cold and flu (which tend to run rampant this time of year).

So, is it possible to stop feeling tired in winter? Turns out, not all hope is lost. There are some expert-backed ways to boost your energy during the cold, gloomy months—to take you from your bed rotting phase to feeling more like your summer self.

First, why do we feel more tired in winter?

While a busy schedule and never-ending to-do list could be the main reasons behind your fatigue, there are some winter-specific factors to explain why you're so tired this time of year. Here's a breakdown of the most common ones:

1. You're getting less sunlight exposure

You've likely heard it many times before, but it's true: the late sunrises and early sunsets of winter can affect your energy levels. This is because with the shifting light schedule, your body's 24-hour sleep-wake cycle—aka your circadian rhythm—gets thrown off. "This lack of light exposure disrupts the circadian rhythm, making it more difficult to get adequate sleep and to feel alert during the day," says Angela Holliday-Bell, MD, a board-certified pediatrician and sleep specialist at UChicago Medicine Medical Group.

The American Academy of Sleep Medicine notes that 34 percent of people report needing more sleep in winter, but that doesn't necessarily mean they feel more rested. "Without ample access to sunlight, a key regulator of our circadian rhythms, these internal systems are less able to understand when—in a typical day—we should be tired and when we should be awake," says Rebecca Robbins, PhD, an assistant professor of medicine at Harvard Medical School, associate scientist at Brigham and Women's Hospital, and medical advisor to ŌURA.

So, while you may be tempted to keep hitting the snooze button instead of climbing out of your cozy bed, delaying your normal wake-up time can put your circadian rhythm further out of sync, Dr. Robbins adds.

2. You're going through hormone and mood changes

As the daylight hours and your sleep shifts, so does the level of certain hormones in your body that rely on your circadian rhythm. One of those is cortisol—a key hormone involved in regulating stress. According to recent studies, cortisol peaks as your eyes are exposed to sunlight¹, which could be why you feel more sluggish if you wake up to darkness.

Lack of sunlight can also affect your levels of the feel-good hormone oxytocin, says Manami Yamamoto, LMFT, a licensed marriage and family therapist and founder of Blue Humming Therapy in California. With less oxytocin, your mood and therefore your energy can start to drop, which may spark some behavioral changes like eating more, drinking more alcohol, or scrolling on your phone to seek out that happiness boost, she adds.

On top of this, some people who are prone to seasonal affective disorder (SAD), which may be caused by winter-related dips in the mood-boosting hormone serotonin, may have exacerbated symptoms in the colder months.

3. You getting less social interaction

Feeling isolated or lonely is common during the winter. You may not want to venture out of the house if it's cold or snowing, and high cases of viruses like the flu may prevent you from visiting crowded places, especially if you have a weak immune system. This isolation can take a toll on your energy levels and overall mental health. "Less physical activity and social interaction can contribute to those feelings of fatigue," says Dr. Holliday-Bell.

What's more, recent research published in Preventative Medicine Reports found that depression related to cold weather isolation is more prevalent in communities of color² and those living in poverty. This may be due to less access to community spaces in the wintertime, since many people choose to stay at home.

4. Your vitamin D levels are low

Less sunlight might also mean you're getting less vitamin D, as the essential vitamin is mainly absorbed through sun exposure on the skin. But getting enough vitamin D is important for your overall health, particularly, your bone and muscle health, heart health, and your immune system. "Much of the vitamin D we produce is a result of light exposure as well, so while people tend to be vitamin D deficient all year round, we do see an increase in deficiency during the dark winter months," Dr. Holliday-Bell says.

In other words, if you're significantly vitamin D deficient (especially if you spend time indoors during winter), you may experience additional fatigue, she adds.

How to stop feeling so tired in winter

Now that you know why you might be feeling sleepier this time of year, let's get into how you can turn that around—beyond just drinking more caffeine.

1. Try some light therapy glasses

Light therapy has been proven to help alleviate fatigue and depression³ associated with SAD, but have you ever tried portable light therapy glasses? If not, we suggest taking these ones from Sharper Image ($150) for a spin. Dr. Holliday-Bell recommends wearing them for 15 to 30 minutes within an hour of waking up for stimulating natural light exposure during the darkest months. "This can stabilize and reinforce the circadian rhythm in a way that contributes to alertness during the day and better sleep at night," she adds.

2. Check-in with your provider for medication adjustments

If you already take medications for your mental health (i.e., antidepressants or anti-anxiety meds) and you know your depression and anxiety peak seasonally, it might be worth it to check in with your healthcare provider to possibly adjust your dose. "Some people have a stronger reaction to the season change, weather, or cold, and may need to increase dosage, or take a different type of medication," says Yamamoto.

If you don't take medications for your mental health, you can still be proactive by scheduling more appointments with your therapist or healthcare provider, to work through any negative feelings during the season change, Yamamoto adds. Or, you can explore the possibility of starting medication if you and your provider think it's right for you.

3. Give yourself permission to slow down

Evolutionarily speaking, many small mammals hibernate during the winter, so it's not entirely natural to feel productive during winter (we are mammals, after all!). But because humans are conscious (i.e., aware of our thoughts), our brains may run into some negative thought patterns like "I should be more productive," or "I'm so lazy," Yamamoto says. Instead of giving into those thoughts, Yamamoto suggests using a "nurturing parent" voice on yourself instead, to reframe any negativity. This could look like repeating to yourself: "I am allowed to rest."

Ultimately, it's natural to feel run down during this time of year. Rather than focusing on what you haven't done, celebrate what you have done each day, whether that's going for a brisk walk, completing a task at work, or finishing a DIY project you've been meaning to get around to. Another positive self-talk suggestion? "I have the option to do xyz thing today, or take a rest from this," Yamamoto says.

4. Exercise for 30 minutes a day—and make it a date

Research has shown that getting a half hour of physical activity per day⁴ (even if it's walking outside in the cold) can help improve your sleep quality by keeping your circadian rhythm regular, says Dr. Holliday-Bell. This, in turn, can help boost your energy throughout the day. While you can try any combination of strength training and cardio, just putting a simple walk around the neighborhood on the books can be a great place to start...and stay consistent.

Want a bonus? Invite a friend or use that daily walk to call someone you love. Seeking connection and emotional support from others can help mitigate the feelings of isolation of the season, Yamamoto adds.

5. Reach for caffeine alternatives in the afternoon

It's normal to want to cure that 3 p.m. energy slump with an iced coffee (hello, year-round iced drink lovers!). But this can disrupt your sleep, and therefore, your energy, Dr. Robbins says. Research has found that drinking caffeine even six hours before bedtime⁵ can prolong how fast you fall asleep, and how much shut-eye you get overall. In that case: "Avoid caffeine after lunch, especially if you find yourself experiencing difficulty winding down as you approach bedtime," Dr. Robbins adds.

But if you need an alternate cozy drink? Try golden milk. It's a "mix of dairy milk, turmeric, cinnamon, and a sweetener of your choice, like honey," says Dr. Holliday-Bell. "This is a great addition to a bedtime routine because dairy milk contains a serotonin-producing protein called tryptophan [the same thing in turkey that makes you so sleepy after Thanksgiving dinner], which helps increase your body's natural melatonin production," (i.e., the hormone that helps you fall asleep), she adds.

While vitamin D and tryptophan are most often found in dairy milk, there are some lactose-free and non-dairy options (like oat and almond milk) fortified with both, if you're lactose intolerant.

6. Avoid over-bundling in bed

It's so tempting to bundle up in blankets and comforters with hefty fabrics when it's cold out, but this can actually put a damper on your sleep quality. "Your core body temperature needs to decrease by one to two degrees to facilitate the transition to and maintenance of sleep," Dr. Holliday-Bell says. The National Sleep Foundation notes the ideal temperature for falling asleep is between 60 and 67 degrees.

So, instead of bundling up in heavy, thick fabrics that may trap heat and wake you up mid-sleep with night sweats, layer lighter fabrics, like breathable PJs—like these cotton pajamas from QVC ($23)—and cooling sheets—like this sheet set from Eight Sleep ($199)—which can naturally regulate temperature to keep you warm...but not too warm, says Dr. Holliday-Bell.

The bottom line

In the winter, it's totally natural to feel a little more tired for days (or weeks or months). Take stock of your stress levels and lower energy patterns, and give yourself some grace. There are small swaps you can make to improve your energy levels, like asking your healthcare provider about a vitamin D supplement, or scheduling a daily walk or gym sesh at the same time every day.

And "if your fatigue is interfering with your ability to function normally or persists despite changes to your sleep and other habits, it's a good idea to speak with a healthcare provider," says Dr. Holliday-Bell. This could be a sign of SAD, or even a nutrient deficiency like low iron or vitamin D, she adds.