Why am I so tired all the time? Understanding fatigue in the winter months

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.