Why do we often feel tired and exhausted in winter?

The winter months in Germany are dark, cold, and often accompanied by a general feeling of exhaustion. Many people suffer from persistent fatigue, feel sluggish, and have difficulty getting out of bed in the morning. This phenomenon, also known as "winter fatigue," is influenced by several factors, including less daylight, altered sleep patterns, and a slowed metabolism [1] . But with the right strategies, you can regain your energy and feel vital and alert even in winter.

Symptoms of winter fatigue

Winter fatigue manifests itself in many people through the following symptoms:

• Persistent fatigue despite sufficient sleep

• Concentration problems and reduced performance

• An increased need for sleep and frequent yawning

• Increased susceptibility to stress and irritability

• Increased cravings for carbohydrate-rich and sweet foods

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

7 effective tips to beat winter fatigue

1. Use more daylight

Light is crucial for our circadian rhythm, or our internal clock. Less sunlight in winter means increased production of melatonin—the hormone that makes us sleepy. To minimize this effect, aim to spend at least 30 minutes outdoors every day, ideally in the morning. Even on cloudy days, daylight is more powerful than artificial light and can help boost your energy. [2] .

2. Use daylight lamps to combat light deficiency

If you don't get enough sunlight during the day, a daylight lamp can be a good alternative. These special lamps simulate natural daylight with an illuminance of around 10,000 lux and help increase the production of serotonin (the "happy hormone") while reducing melatonin. Studies show that just 20-30 minutes of light therapy daily can help reduce winter fatigue. [3] .

3. Exercise for more energy

While it may be tempting to slow down in winter, regular physical activity is one of the most effective ways to combat fatigue. Exercise promotes blood circulation and improves oxygen supply to the body, which increases energy production in the cells. Endurance sports such as running, swimming, or brisk walking have particularly positive effects on energy levels. [4] .

4. Healthy nutrition against winter fatigue

Your diet has a major impact on your energy levels. The following nutrients are especially crucial for combating winter fatigue:

• Magnesium: Essential for muscle relaxation and nervous system regulation. It plays a key role in cellular energy production. Good sources include nuts, whole grains, and green leafy vegetables. [5] .

• Iron: A lack of iron can lead to anemia, which manifests as persistent fatigue. Women are especially susceptible to iron deficiency in winter. Foods such as spinach, lentils, red meat, and tofu provide iron. [6] .

• Vitamin D: Because we get less sunlight in winter, the body often doesn't produce enough vitamin D, which can lead to fatigue. Vitamin D-rich foods such as oily fish, eggs, and dairy products, as well as supplements, can help. [7] .

• Omega-3 fatty acids: These fatty acids promote brain function and help combat mental fatigue. They are particularly found in flaxseed, walnuts, and fatty fish. [8] .

• B vitamins: They are essential for energy metabolism and help reduce fatigue. Found in whole grain products, legumes, and eggs. [9] .

If you want to learn more about the effects of B vitamins, take a look at these articles:
Vitamin B6 – optimize metabolism, nerves & hormones and Vitamin B1 – support energy & nerve function .

5. Sufficient sleep – but not too much

Winter fatigue can cause you to sleep longer, but this is often counterproductive. Too much sleep can further disrupt your body clock and make you even more tired. A regular bedtime and 7-8 hours of sleep per night are ideal. Avoid sleeping in, even on weekends, to keep your sleep rhythm stable. [10] .

6. Reduce stress through mindfulness and relaxation

Winter fatigue can be exacerbated by stress. Techniques such as meditation, yoga, or breathing exercises can help calm the nervous system and lower cortisol levels. Balanced cortisol levels help you feel more energized and reduce the impact of stress on your body. [11] .

7. Drink enough water

Many people drink less water in winter because they feel less thirsty. However, dehydration is a common cause of fatigue, as water is essential for oxygen transport in the blood and cell function. Make sure you drink at least 1.5–2 liters of water daily to maintain your energy. [12] .

When should you see a doctor?

If fatigue persists despite adequate sleep, exercise, and a healthy diet, or if it severely impacts your daily life, it may be worth consulting a doctor. Chronic fatigue may indicate nutritional deficiencies, thyroid problems, or other health issues.

Conclusion: Energized through the winter

Winter fatigue doesn't have to be an inevitable fate. With the right strategies—more light, exercise, a healthy diet, and sufficient sleep—you can boost your energy levels and feel alert and vital even during the darker months. Start incorporating small changes into your daily routine today, and you'll notice how your body and mind benefit!