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 tiredness, 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, changes in sleep patterns and a slower 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 adequate 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, our internal clock. Less sunlight in winter means increased production of melatonin - the hormone that makes us tired. To minimize this effect, try to spend at least 30 minutes outside every day, ideally in the morning. Even on cloudy days, daylight is stronger than artificial lighting 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 "happiness 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

Even though it is tempting to move less in winter, regular physical activity is one of the most effective ways to combat fatigue. Exercise promotes blood circulation and ensures a better supply of oxygen to the body, which increases energy production in the cells. Endurance sports such as running, swimming or brisk walking in particular have positive effects on energy levels (4).

4. Healthy diet against winter fatigue

Your diet has a big impact on your energy levels. The following nutrients are particularly crucial to combating winter fatigue:

• Magnesium: Essential for muscle relaxation and regulation of the nervous system. It plays a key role in energy production in cells. Good sources include nuts, whole grains and green leafy vegetables (5).

• Iron: A lack of iron can lead to anemia, which manifests itself in persistent fatigue. Women are especially prone 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 like fatty 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 flax seeds, walnuts and fatty fish (8).

• B vitamins: They are essential for energy metabolism and help reduce fatigue. Found in whole grains, legumes and eggs (9).

5. Get enough 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 internal clock and make you even more tired. A regular bedtime and 7-8 hours of sleep per night are ideal. Avoid sleeping in late, even on weekends, to keep your sleep rhythm stable (10).

6. Reduce stress through mindfulness and relaxation

Winter fatigue can be made worse 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 stress has less of an impact on your body (11).

7. Drink enough water

Many people drink less water in winter because they feel less thirsty. But 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 getting enough sleep, exercising and eating a healthy diet or if it severely affects your daily routine, it may be a good idea to see a doctor. Chronic fatigue can indicate deficiencies, thyroid problems or other health causes.

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 enough sleep - you can increase your energy levels and feel awake and vital even in the dark months. Start incorporating small changes into your daily routine today and you will notice how your body and mind benefit!

Sources:

1. Harvard Health Publishing. "Why We Feel More Tired in Winter." health.harvard.edu

2. Mayo Clinic. "The Role of Light in Sleep Regulation." mayoclinic.org

3. National Institute of Mental Health. "Light Therapy and Energy Levels." nih.gov

4. Center for Health. "Exercise against fatigue: Why sport gives you energy." zentrum-der-gesundheit.de

5. German Society for Nutrition. "Magnesium and energy balance." dge.de

6. Mayo Clinic. "Iron Deficiency and Fatigue." mayoclinic.org

7. Harvard Health Publishing. "Vitamin D and Energy Levels." health.harvard.edu

8. Healthline. "How Omega-3s Boost Brain Function and Energy." healthline.com

9. National Institutes of Health. "B Vitamins and Fatigue Prevention." nih.gov

10. German Sleep Society. "The ideal sleep rhythm." schlafgesellschaft.de

11. Psychology Today. "How stress causes fatigue." psychologie-heute.de

12. Mayo Clinic. "The Importance of Hydration for Energy Levels." mayoclinic.org