Why we are often tired and listless in winter

The winter months in Germany are characterized by short days, little sunlight, and cold temperatures. Many people feel listless, tired, and depressed during this time—a phenomenon known as the winter blues. The main reason for this is the lack of daylight, which affects our hormone balance and can lead to an imbalance of serotonin and melatonin. [1] But don't worry: With the right measures, you can effectively combat the winter blues and feel energetic and happy even in the cold season.

Symptoms of winter blues

Winter blues manifest themselves in many people through the following symptoms:

• Tiredness and lack of motivation, even after sufficient sleep

• Mood swings or mild depressive moods

• Increased appetite, especially for carbohydrate-rich and sweet foods

• Difficulty concentrating

• Withdrawal from social activities

These symptoms can vary in severity, but you can counteract them with targeted measures.

7 effective tips to overcome the winter blues

1. Get more daylight

Light is the most important factor in regulating our body clock. Try to spend at least 30 minutes outdoors every day—preferably in the morning or at midday. Even on cloudy days, daylight is more intense than artificial light and helps boost serotonin production. [2] .

2. Use daylight lamps

If you don't get enough sunlight during the day, a daylight lamp can help. These lamps simulate natural sunlight and can boost the production of endorphins. Studies show that daily use of 20-30 minutes has positive effects on mood. [3] .

3. Integrate regular exercise into your daily routine

Sport and exercise have a direct impact on the release of endorphins, which improve our mood. Endurance sports such as jogging, cycling, or a brisk walk are particularly effective. Just 20-30 minutes a day can help reduce winter fatigue and recharge. [4] .

4. Healthy nutrition for more energy

A balanced diet is crucial for combating the winter blues. In addition to omega-3 fatty acids, vitamin D, and complex carbohydrates, there are other nutrients that play an important role:

• Magnesium: This mineral helps reduce stress and promotes muscle relaxation. Magnesium is essential for the function of over 300 enzymes in the body, including those responsible for energy production and the regulation of the nervous system. It supports the production of serotonin, the so-called happiness hormone. Good sources include almonds, pumpkin seeds, spinach, and bananas.

• Iron: An iron deficiency can lead to fatigue and concentration problems. Iron contributes to oxygen transport in the blood and supports cellular energy production. Women, in particular, are more likely to suffer from iron deficiency in winter, which can increase their fatigue. Foods such as red meat, lentils, tofu, and oatmeal are good sources of iron.

• B vitamins: Vitamins B6 and B12, in particular, are important for nerve function and energy production. They help the body synthesize serotonin and dopamine, which stabilize mood. Vitamin B6 is found in potatoes, bananas, and legumes, while B12 is primarily found in animal products such as eggs, milk, and fish. The right diet can play a significant role in overcoming the winter blues:

• Omega-3 fatty acids (found in fish, flaxseed, walnuts) promote brain function and have a mood-enhancing effect.

• Vitamin D (found in oily fish, eggs and dairy products) is essential for well-being, as it is often lacking in winter due to a lack of sunlight [5] .

• Complex carbohydrates (whole grain products, legumes) help keep blood sugar levels stable and avoid cravings for sweets.

5. Maintain social contacts

Even though the need for retreat is greater in winter, it helps to actively meet with friends and family. Social interactions promote the release of oxytocin, a hormone that reduces stress and increases overall well-being. [6] .

6. Get enough sleep, but not too much

In winter, the lack of light can cause the body to produce more melatonin, leading to increased fatigue. It's important to maintain a regular sleep schedule—ideally 7-8 hours per night. Too much sleep can actually worsen the winter blues by further disrupting your circadian rhythm. [7] .

7. Use mindfulness and relaxation techniques

Meditation, yoga, and breathing exercises help reduce stress and improve mood. Studies show that mindfulness techniques can help break negative thought patterns and increase overall well-being. [8] .

When should you seek professional help?

If symptoms of winter blues persist for weeks, severely impact daily life, or progress to serious depression, you may be experiencing seasonal affective disorder (SAD). In this case, it's advisable to seek professional support from a doctor or therapist.

Conclusion: Enjoy the winter with positive energy

While the dark months can be challenging, there are many ways to overcome the winter blues. By getting more daylight, exercising, eating healthily, and engaging in social activities, you can positively influence your mood and get through the cold season with more energy. Start with small changes today – your body and mind will thank you!

While the dark months can be challenging, there are many ways to overcome the winter blues. By getting more daylight, exercising, eating healthily, and engaging in social activities, you can positively influence your mood and get through the cold season with more energy. Start with small changes today – your body and mind will thank you!