Daijiworld Media Network – New Delhi
New Delhi, Nov 13: If you find yourself feeling sluggish, sleepy, or unmotivated as winter sets in, you’re not alone. Experts say shorter days, chilly weather, and reduced sunlight truly impact the body’s internal rhythm and energy levels. A peer-reviewed study published in BMC Public Health reveals that limited sunlight exposure disrupts the circadian rhythm — the body’s internal clock — increasing melatonin levels and making you feel drowsy even during the day.
The good news? Small lifestyle tweaks related to light exposure, diet, and daily routine can help you stay active and beat winter fatigue.
Reduced sunlight in winter prompts the body to produce more melatonin, signaling the brain that it’s time to rest. This can cause daytime sleepiness and nighttime restlessness. Spending more time indoors worsens this imbalance. Experts recommend getting natural light exposure soon after waking — even a short morning walk or opening curtains can help reset your body clock.
Sunlight is also the main source of vitamin D. Shorter days and heavier clothing during winter often lead to deficiencies, which are linked to fatigue, muscle weakness, and mood changes. Doctors suggest safe sunlight exposure, vitamin D–rich foods like salmon and fortified milk, or supplements to restore energy naturally.
The winter chill affects sleep quality too. While longer nights may make you fall asleep earlier, rooms that are too warm or cold can disturb deep sleep. Experts advise keeping bedrooms cool, dark, and quiet, and sticking to consistent sleep timings to maintain energy balance.
Less sunlight affects serotonin — the “feel-good” hormone — leading to low moods or even seasonal affective disorder (SAD). Staying socially connected, exercising, and listening to music can help lift your mood. Physical activity, even light walking or stretching, boosts serotonin and fights lethargy.
Avoid heavy, carb-loaded meals that sap energy. Instead, opt for foods like oats, eggs, lentils, and leafy greens that release energy gradually. Hydration is key — even mild dehydration can cause tiredness. Nutrient-rich foods such as oranges, spinach, and nuts provide antioxidants and B vitamins that support metabolism.
• Get sunlight exposure in the morning.
• Exercise regularly to improve circulation and alertness.
• Keep your room cool for better sleep.
• Eat balanced meals and stay hydrated.
\
• Spend time outdoors, even in cold weather.
Persistent fatigue, low mood, or loss of appetite may indicate underlying health issues like vitamin deficiencies or thyroid problems — consulting a doctor is advised.
Feeling tired in winter is a natural response to shorter, darker days — but with the right habits, you can stay energetic and upbeat until spring returns.