Why do we feel tired in winter?

Why do we feel more tired in winter?

Many people notice their energy dips as the days get shorter. In the UK, the clocks go back 1 hour on the last Sunday in October, and the sudden switch to darker evenings is when many people first feel the difference.

Daylight plays an important part in how we feel. The NHS explains that a lack of sunlight may cause changes to brain chemicals such as melatonin and serotonin, which affect your mood and sleeping patterns, also known as your circadian rhythm. With less daylight, many people feel sleepier, find it harder to get up and have less energy during the day.

How can you boost your energy in winter?

Getting outside makes a real difference. The NHS advises getting as much natural daylight as you can, by trying to go outside in the daytime every day, and getting regular exercise. Even a short walk helps: the NHS says a single 15-minute walk can give you an energy boost. A lunchtime walk gets you moving and outside in daylight at the same time.

A regular sleep routine helps your body clock stay on track. The NHS recommends waking up and getting out of bed at the same time every day, avoiding tea and coffee for at least 6 hours before bed, and not using devices such as smartphones right before bed. For more tips, read our guide on how to sleep better.

What you eat matters too. Comforting winter food is fine in moderation, but a balanced diet with plenty of fruit, vegetables and wholegrains helps keep your energy steady. Seasonal vegetables such as squash, carrots, parsnips and leafy greens are good options.

Should you take vitamin D in winter?

During autumn and winter, sunlight in the UK is not strong enough for your body to make vitamin D. NI Direct says this applies from October to the end of March. The government advises that people aged 4 and over consider taking a daily 10 microgram vitamin D supplement in the autumn and winter months.

Some people are advised to take it all year round. The British Dietetic Association advises people at higher risk of low vitamin D to consider taking it all year, so ask your GP or pharmacist if you think this applies to you. Vitamin D is also found in some foods, including oily fish, egg yolks, red meat, liver and fortified foods such as some breakfast cereals.

What is seasonal affective disorder?

Seasonal affective disorder, or SAD, is a type of depression that usually happens in the winter. The NHS lists symptoms including low mood, a lack of interest in things you usually enjoy, difficulty concentrating, being more tired and sleeping more than usual, and being more hungry and eating more than usual.

If you think you may have SAD, speak to a GP. The NHS says treatments include talking therapies such as cognitive behavioural therapy (CBT), light therapy and antidepressants.

How can you look after your mental health in winter?

Plan things to look forward to, such as time with friends or a new hobby, and keep in touch with people, even if it is just a phone call. Make the most of the daylight hours, notice how you are feeling, and talk to someone if you are struggling.

When should you see a GP about tiredness?

Speak to a GP if tiredness has gone on for a few weeks and changes to your routine have not helped, or if low mood is affecting your daily life. Tiredness can have many causes, and simple blood tests can help find out why. For example, the NHS lists tiredness and a lack of energy as signs of iron deficiency anaemia, and extreme tiredness as a symptom of an underactive thyroid.