Your Energy Levels During Winter Months

Many of us are familiar with the routine: autumn sets in, we turn our clocks back an hour, and suddenly it feels like time for bed at 4 o’clock. Even veteran health enthusiasts struggle with the psychological effects of the time change that comes at us during the coldest months of the year. It can zap the pep in your step, suck your motivation to get to the gym, and even make it difficult to crawl out of bed in the morning. And it’s not just all in your head, there are physiological reasons why we struggle with the dark. We can help get that energy level and sleep schedule back with our piece – Your Energy Levels During Winter Months.

The Science Behind Winter Fatigue

According to the Mayo Clinic, “the change in season can disrupt the balance of the body’s level of melatonin, which plays a role in sleep patterns and mood (1).” Melatonin is a hormone produced by a small organ called the pineal gland that is situated in the brain. When it’s dark outside your body produces more of it. This increase in melatonin can cause you to feel more tired than usual during the winter months.

Research has shown that levels of the neurotransmitter serotonin, which affects mood and energy, also drop with reduced sunlight. This sudden drop can trigger not only fatigue but in some people, a form of depression known as Seasonal Affective Disorder, further compounding the negative effects of light deprivation (1).

Some studies suggest that vitamin D may play a role in our energy levels during the darkest months. We often associate vitamin D with calcium absorption, but its role in the body goes far beyond facilitating nutrient absorption. Vitamin D is essential for nerve transmissions between our brain and muscles, making it a necessary component of physical performance. It is also crucial for the function of immune cells (2).

Your skin produces vitamin D in response to sunlight, so folks who live in northern latitudes have lower vitamin D levels, especially during the winter months when people avoid going out in frigid temperatures (2). If you are concerned about your vitamin D levels, talk to your physician about getting a blood test. He or she may recommend a 1,000-2,000 mg of vitamin D3 per day in order to fill in any gaps.

Ways to Combat Sluggishness and Boost Your Energy Levels During Winter Months

• Structure your sleep schedule

Getting the same amount of sleep per night is as important as getting enough sleep overall. Go to bed and wake up at roughly the same times every day, and try to get at least eight hours. According to Psychology Today, sleeping in late by more than an hour can change your circadian rhythms. You should avoid taking naps, but if you want a snooze, limit it to 45 minutes, and not sleep in the afternoon or early evenings. This may make it difficult to fall asleep at your scheduled bedtime (3).

• Continue to exercise regularly

It may seem counterintuitive, but exercising when you feel tired will help increase and maintain your energy levels. Scientists have been studying the effects of physical activity on energy levels for decades and the research is clear: groups of people who exercise regularly have more energy (perceived and measurable) than people who don’t. Health professionals recommend 30-45 minutes of moderate to intense exercise daily to combat fatigue (3).

• Make your own light

Light boxes can be a simple and affordable way to get some extra light during the dark winter months. You should use a light box in the morning so it mimics the natural sunrise. Just 30 minutes in the morning when you wake up, and then another 15-20 minutes in the late afternoon can be enough to influence your energy levels and possibly your mood. Keep in mind that the FDA does not regulate these devices. Experts recommend avoiding boxes that use ultraviolet light, as they may be harmful if used regularly (4).

Final Thoughts

Seasonal time changes are something we all go through together, and it can be trying to your mental and physical health. Luckily there are ways to counteract the time differences and get your schedule back to normal as quickly as possible. As always, consult your doctor if you have any prolonged sleep issues which could indicate a disorder versus a disruption. And before you hit the over-the-counter remedies for the energy boost, check out our blog on alternative to energy supplements here.

We hope that you’ve found some useful information with our piece – Your Energy Levels During Winter Months. As always, if you don’t see something here you want us to cover, feel free to reach out to us directly through our Contact page or leave a comment below. Stay healthy and happy! ~ Glen.

About the Author

Michelle Monroe has been a Registered Dietitian with the Academy of Nutrition and Dietetics since 2008. She has an array of experience in the field including clinical dietetics, long-term care, diabetes education, food service management, community nutrition, one-one-counseling, and meal planning.

Michelle loves her work and the learning, but most importantly she loves the relationships that she forms with her clients. Being able to help people is one of the most rewarding experiences of her life.

References:

1. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc20364651#:~:text=Reduced%20sunlight%20can%20cause%20a,in%20sleep%20patterns%20and%20mood.

2. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

3. https://www.webmd.com/diet/news/20061103/exercise-fights-fatigue-boosts-energy

4. https://www.health.harvard.edu/blog/seasonal-affective-disorder-bring-on-the-light-       201212215663