Winter's shorter days and cooler temperatures lower the body's energy levels. The lack of sunlight “commands” the body to slow down. It's nothing unusual. Fortunately, there are some solutions to offset this seasonal decline. We detail them.
Without a doubt, the cold, dreary winter months with less light take their toll on how we feel. We often find it hard to get out of bed and would give anything for five more minutes of sleep.
The reasons why fatigue occurs in winter
There are several reasons why we feel more tired in winter.
– The sleep/wake cycle changes
First, as the days get shorter, the circadian rhythm changes. In the absence of natural light, the body produces more melatonin, a hormone produced by the pineal gland in the brain that regulates the sleep/wake cycle. Excess of this hormone can lead to feeling tired and lethargic. “So in winter, when the days are shorter, we may produce more melatonin, which can affect our mood and make us feel more tired, compared to the summer months,” explained Reema Pillai, a British dietitian..
– Vitamin D deficiency
As the sun is less present in winter, the body synthesizes less vitamin D and thus deficiency occurs. Lack of the “sunshine vitamin” can also make us feel tired. Doctors definitely recommend vitamin D supplements from the autumn to the spring months inclusive.
– Changes in diet
Also, our diet in winter is different. We don't have much fresh fruit and vegetables on hand, and we tend to take refuge in comfort foods – especially sweet ones – that are rarely healthy. This “eats” from the body's energy, making us feel tired and weak. Some researchers believe that we turn to comfort foods in the winter because they temporarily stimulate the release of serotonin and dopamine, giving the body a short-term boost of energy.
What we can do for more energy in winter
1. Let the light enter the house!
The simplest thing we can do every morning to have extra energy is to pull back the curtains and let the natural light flood the room. In these ways, claims the above-mentioned specialist, we can reduce the influence of melatonin on the body: “It is also useful to go for a short walk in the morning or at noon, to expose the body, as much as possible, to natural light.”
2. Make your beds consciously!
American experts from HSS – Hospital for Special Surgery – I believe that getting out of bed in the morning and making your bed consciously, in addition to being a physical exercise, is also a psychological tool to wake you up and prepare you for a positive day. A favorite song, cranked to the max, also helps, exaggerating the movements as we bend down to smooth the sheets, blankets and pillows. Be sure to protect your back by contracting your abs and bending at your hips and knees.
3. Regular exercise
This can be a first physical exercise at the beginning of the day. Even if we hardly find motivation to exercise when the weather is gloomy outside, regular physical exercise, draw the attention of specialists, helps us feel good by releasing endorphins – chemicals that help the body reduce stress and sleep well at night.
Ideally, every day we should find at least 30 minutes to spend walking outside, in the open air, preferably in natural light. If we can't, it helps to open the windows wide and do a short workout for a similar energizing effect. These little things can make a difference.
4. Laugh as little as you can!
Laughter increases the heart rate, leading to greater circulation of oxygenated blood throughout the body. The better the body is oxygenated, the more energized it is and we feel more alive. Laughter can also counteract the negative thoughts that might be driving us around.
5. Watch out for food!
Although healthy eating should be a constant concern, its importance increases especially during the winter when the desire to eat high-calorie, low-nutrition foods increases. This leads to the unwanted accumulation of extra pounds and an increasing risk of obesity.
A balanced and nutritious diet can provide the fuel and nutrients the body needs to function well and feel energized, according to health.com. A balanced diet means choosing complex carbohydrates, proteins and healthy fats, along with staying well hydrated.
We should also focus on foods rich in fiber, vitamins and minerals as much as possible. Poor nutrition causes fatigue, eating too few calories or nutrient-poor foods increases the feeling of bodily exhaustion. It can also create hormonal imbalances and slow your metabolism.
6. Prioritize sleep!
Although it may seem counterintuitive to prioritize sleep when we want to be more productive and energetic during the day, it's good to listen to the signals your body sends and make an effort to get enough rest. This helps to alleviate fatigue, while lack of rest can affect energy levels, making us feel sluggish, tired and downright grumpy.
Sufficient and quality sleep is therefore essential for physical and mental health, as well as energy levels and general health, while lack of sleep can affect our concentration, mood and immune system, making us feel tired and sluggish.
The amount of sleep everyone needs varies. Experts usually recommend seven hours of sleep a night not only to support overall health and well-being, but also to feel more energetic. Those who have trouble relaxing are advised to establish a sleep routine and keep the room cool – not cold – at night. Resting in a room that is too hot or too cold disrupts sleep and we risk waking up tired the next day.
7. Avoid smoking!
Smoking consumes the body's energy causing insomnia, according to specialists from harvard.edu. Nicotine in tobacco is a stimulant that increases heart rate, blood pressure, and brain activity associated with wakefulness. Moreover, the addiction to smoking can be so strong that you wake up during the night to smoke.
8. Use caffeine sparingly in the early part of the day
Caffeine helps increase alertness, so a cup of coffee in the morning is likely to sharpen the mind. But to achieve energizing effects, caffeine must be used in moderation. Drinks containing caffeine, consumed in large quantities and after 2 pm, can cause insomnia.
