Are you finding yourself constantly tired, even though you're getting what feels like enough sleep? You're not
alone. As the winter months approach, many of us experience increased fatigue.
In this blog, we'll explore the various factors that can contribute to winter fatigue, including the role of vitamin D,
seasonal affective disorder (SAD), reduced physical activity, and more. Plus, we’ll provide tips on how to combat
fatigue and boost your energy levels.
Seasonal changes and vitamin D deficiency
With shorter days and less sunlight during winter, our bodies absorb less vitamin D, which is essential for maintaining
energy levels1 and overall well-being, including bone health2.
While not as effective as careful sun exposure, there are a number of dietary sources that can boost your vitamin D
intake during winter, including mushrooms (vitamin D2), as well as liver and oily fish including tuna, salmon, mackerel
and herring and egg yolks (vitamin D3)3.
If you’re feeling tired and suspect you may have a vitamin D deficiency, your GP can confirm with a simple blood test2.
From there, they can recommend the appropriate supplement to help get your levels back up and have you feeling your
energised self again.
Seasonal affective disorder (SAD)
Seasonal affective disorder, more commonly known as SAD, is a type of depression that occurs seasonally, typically
during the autumn and winter months4. Symptoms include fatigue, low mood, irritability, and changes in appetite or sleep
patterns5.
SAD is thought to occur due to a lack of sunlight which can disrupt the body's internal clock (circadian rhythm) and
production of melatonin and serotonin4. Light therapy, seeing a psychologist, taking vitamin D supplements, getting out
and about, and maintaining regular exercise can be effective in managing SAD symptoms4.
Reduced physical activity
With colder weather, darker mornings and shorter daylight hours, the temptation to snuggle in and sleep through your
alarm or crash on the couch after work can be hard to resist. While regular exercise obviously expends energy,
conversely it also boosts energy levels, improves sleep quality, and helps to alleviate symptoms of fatigue6.
During winter, there are plenty of alternatives to working out outside, including joining an indoor sports team, hitting
the gym or exercising at home.
At HBF, we have you covered (pardon the pun) with our Workout well at home and Yoga by Megan online series which allow
you to tune in and work out when it suits you.
Or, if the gym is more your style, HBF members get awesome discounts at a number of gyms. To view current offers, visit
our Member Perks page.
Not enough sleep
Changes in routine, shorter days, and colder temperatures can all disrupt sleep patterns, leading to poor sleep quality
and increased fatigue7. In addition, new research has shown that REM sleep (rapid eye movement), known to be directly
linked to our internal circadian clock, tends to last 30 minutes longer in the winter than in summer, suggesting we may
need to consider slightly more sleep in the winter months in order to feel well-rested8.
If you’re struggling to get quality sleep during winter, we recommend maintaining a consistent sleep schedule,
exercising during the day, creating a relaxing bedtime routine, and keeping out of the bedroom unless you’re sleeping9.
The Australian Sleep Health Foundation (SHF) recommends aiming for 7-9 hours of quality sleep each night to give your
body the rest it needs to stay strong and resilient10.
Maintaining a healthy diet
As the weather gets colder, the urge to turn to comfort food gets that little bit harder to ignore. However, maintaining
a healthy diet of foods high in antioxidants, protein, fibre, vitamins B, C, D and E, and low in sugars and fats will
not only help you give you more energy, but it will also help you recover more quickly if you fall ill11.
The CSIRO recommends incorporating plenty of fruits, vegetables, whole grains, and lean proteins into your meals to
provide your body with the essential vitamins and minerals it requires to function properly11.
For some awesome ideas on cooking with winter veggies (hello brussel sprouts, kale and broccolini), check out our blog.
Feeling tired during the winter months is a common experience for many people, but it doesn't have to be unavoidable.
By understanding the various factors contributing to winter fatigue and taking proactive steps to address them, such as
incorporating vitamin D-rich foods, staying active, maintaining a healthy diet, and seeking support if needed, you can
combat fatigue and thrive during the colder months.
Disclaimers:
This article contains general information only and does not take into account the health, personal situation
or needs of any person. In conjunction with your GP or treating health care professional, please consider
whether the information is suitable for you and your personal circumstances.