As winter arrives, many people find themselves sleeping longer than usual yet waking up feeling tired. Despite getting enough rest, daytime drowsiness, low energy, and difficulty concentrating can become common complaints.
However, cold weather alone is not responsible. Reduced daylight, changes in the body's biological clock, and seasonal lifestyle habits can all contribute to winter fatigue.
Less daylight, more sleepiness
The body's internal clock, known as the circadian rhythm, regulates sleep and wakefulness. During winter, shorter days and reduced sunlight exposure can disrupt this natural cycle by affecting melatonin, the hormone responsible for regulating sleep.
This may leave people feeling sleepy, sluggish, and less alert throughout the day.
Reduced activity and poor hydration
Cold weather often discourages outdoor activities and exercise. Spending more time indoors and being less physically active can increase feelings of tiredness.
Dietary changes may also play a role. Heavier meals, irregular eating habits, and inadequate water intake can contribute to fatigue. Since people tend to feel less thirsty in winter, dehydration can easily go unnoticed.
Could it be an underlying health problem?
Persistent tiredness is not always seasonal. Anaemia, thyroid disorders, vitamin B12 or vitamin D deficiency, diabetes, and sleep disorders can also cause prolonged fatigue.
In some cases, reduced sunlight may contribute to seasonal affective disorder (SAD), a form of depression associated with changes in mood, sleep and energy levels.
How to beat winter fatigue
According to physicians, maintaining a regular sleep schedule, spending time outdoors in daylight, exercising regularly, and following a balanced diet can help improve energy levels.
Staying adequately hydrated and ensuring good-quality sleep are equally important.
However, if fatigue continues despite sufficient rest, medical advice should be sought, particularly when accompanied by unexplained weight changes, dizziness, breathing difficulties, or persistent low mood.
While occasional winter sluggishness is common, prolonged exhaustion should never be dismissed as simply a seasonal effect.
