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If you feel more sluggish, sleepy, or unmotivated once winter sets in, you are not imagining it. The shorter days, cold weather, and lack of sunlight genuinely affect your energy. According to a peer-reviewed study published in BMC Public Health, reduced sunlight exposure disrupts the circadian rhythm, the internal body clock that controls when you sleep and wake. Less light also increases melatonin, the hormone that makes you feel drowsy, while lowering alertness during the day. Together, these seasonal changes can leave you feeling drained and sleepy. The good news is that small daily adjustments to light, diet, and routine can help restore your energy and beat winter fatigue.How reduced sunlight affects tiredness in winterSunlight plays a key role in regulating your sleep-wake cycle. When daylight decreases in winter, your body produces more melatonin, which signals your brain that it is time to rest. With less natural light entering your eyes, your internal clock becomes confused, leaving you sleepy during the day and restless at night.Spending too much time indoors only worsens the cycle. Even on cloudy days, natural light exposure helps reset your circadian rhythm. A short morning walk or opening curtains as soon as you wake up can help your brain understand that the day has begun.Why low vitamin D makes you feel more tired in winterVitamin D is produced when your skin is exposed to sunlight. During the winter months, shorter days and heavy clothing reduce your exposure, which can lower vitamin D levels significantly. This deficiency is known to affect both energy and mood.Research suggests that low vitamin D can cause fatigue, muscle weakness and even symptoms of seasonal affective disorder (SAD). If you constantly feel drained, talk to your doctor about checking your vitamin D levels. Safe sunlight exposure, dietary sources such as fortified milk and salmon, or supplements can help restore your energy naturally.How winter weather affects your sleep qualityCold weather does more than chill your hands. It can also subtly influence how well you sleep. In winter, the longer nights and reduced light can make you fall asleep earlier, but the quality of your sleep may decrease if your environment is too warm or too cold.Experts recommend keeping your bedroom cool, dark and quiet. Maintaining a consistent sleep schedule also prevents your body clock from drifting out of sync. Try going to bed and waking up at the same time each day, even on weekends, to stabilise your energy levels.How mood changes cause winter tirednessIt is not just your body that slows down in winter; your mood can too. Less sunlight affects serotonin, the neurotransmitter that boosts happiness and focus. When serotonin levels drop, you may feel low or sluggish. In some cases, this can develop into seasonal affective disorder, a type of depression that appears during darker months.Simple habits such as staying connected with friends, listening to music or moving your body can lift your mood. Exercise, even light stretching or walking, increases serotonin naturally and combats winter lethargy.How diet and lifestyle can reduce winter fatigueYour diet plays an important role in managing winter tiredness. Heavy, carb-rich meals can make you feel even more sluggish. Instead, choose foods that release energy slowly, such as oats, lentils, eggs and leafy greens. Staying hydrated is also crucial, as dehydration can disguise itself as fatigue.Try adding colourful fruits and vegetables to your plate. Oranges, spinach and nuts are rich in antioxidants and B vitamins that support energy metabolism. Avoid too much caffeine late in the day; it can interfere with sleep and worsen tiredness in the long run.Simple daily habits to fix winter tirednessSmall lifestyle changes can make a big difference:Get morning light by opening curtains or taking a walk within an hour of waking.Exercise regularly to improve blood circulation and boost your mood.Keep your room cool for deeper sleep at night.Eat balanced meals with whole grains, protein, and vegetables.Take breaks outdoors even when it is cold to help reset your body clock.If your fatigue persists for weeks or you experience low mood, loss of appetite, or poor concentration, consult a healthcare professional to rule out vitamin deficiencies or thyroid issues.Feeling more tired in winter is not a sign of laziness; it is your body responding to seasonal change. The darker, colder months naturally slow our systems down, but that does not mean you have to live in constant exhaustion. By getting more light exposure, eating well, and maintaining a regular sleep schedule, you can keep your energy up even when the sun is scarce.Winter might make you sleepy, but with the right habits, you can stay energised until spring returns.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also read| Stomach growling: When it’s a normal hunger signal and when it’s a warning sign of hidden health issues
