Beating Winter Fatigue: Expert-Backed Ways to Restore Energy
Do you feel more tired than usual during winter? You’re not alone. Reduced sunlight, colder weather, and lifestyle changes can leave you feeling drained, no matter how much sleep you get. At The Online GP, we specialise in helping patients uncover the root causes of fatigue and regain their energy with personalised health strategies.
Why Does Winter Make You Feel Tired?
1. Less Sunlight
Shorter days mean less sunlight exposure, which reduces serotonin (the "feel-good" hormone) and increases melatonin, making you feel sleepier.
Fact: A study in The British Journal of Psychiatry found that reduced serotonin levels contribute to Seasonal Affective Disorder (SAD), affecting 20% of UK adults.
2. Vitamin D Deficiency
Vitamin D, essential for energy production and immune health, drops significantly in winter due to limited sun exposure.
Fact: The NHS reports that 1 in 6 adults in the UK are Vitamin D deficient during winter months.
3. Cold Weather Increases Energy Use
Your body uses more energy to maintain its core temperature, leaving you feeling fatigued faster.
4. Reduced Physical Activity
Dark, cold evenings discourage outdoor activities, leading to a drop in endorphin-boosting exercise that helps combat fatigue.
5 Expert Tips to Stay Energised This Winter
1. Boost Your Vitamin D Levels
Take a high-quality Vitamin D3 supplement (check with your GP for dosage recommendations). Include foods like fortified cereals, oily fish, and eggs in your diet.
2. Use a Light Therapy Lamp
Light therapy mimics natural sunlight, regulating your circadian rhythm and improving serotonin levels. Aim for 30 minutes a day in the morning.
Fact: Research in The Journal of Affective Disorders shows light therapy improves mood and energy levels in 80% of patients with SAD.
3. Stay Active
Even light exercise, such as a brisk 20-minute walk, can release endorphins and improve energy levels.
4. Prioritise Restorative Sleep
Stick to a regular sleep schedule and create a calming bedtime routine. Consider using calming teas like chamomile or a weighted blanket to improve sleep quality.
5. Hydrate and Eat Smart
Hydration is often overlooked in winter. Drink water throughout the day and include energy-boosting foods like sweet potatoes, spinach, and lentils.
When to Consult a Professional
If fatigue persists despite making lifestyle changes, it may indicate an underlying health issue such as:
Vitamin D deficiency
Anaemia
Thyroid imbalance
At The Online GP, we offer comprehensive biomarker blood tests and personalised GP consultations to uncover the root causes of fatigue and create tailored plans to restore your energy.
Don’t let winter fatigue hold you back. Book a consultation with The Online GP today and take the first step toward renewed vitality.
