We’ve all been there before: whenever the weather is cold and dreary outside, for some reason we also tend to feel listless and lethargic on the inside. But take comfort in the fact that feelings of fatigue in winter are by no means a phenomenon unique to you; rather, winter fatigue and its more extreme cousin, seasonal affective disorder, are documented conditions which affect many people.
In this blog article, we’ll get to the bottom of this issue and explain when winter fatigue starts and whether it’s normal to sleep more in the winter. We’ll then give you a few tips on how to lift your gloomy spirits in the winter and how you can create the perfect sleeping environment in your bedroom in the coldest months of the year.
When does winter fatigue begin?
There is no exact date for the onset of winter fatigue, because everyone reacts differently to changes in the weather. Of course, it’s generally the case that these feelings of fatigue increase when the seasons change, especially when the clocks switch from summer to winter time and night falls earlier than usual.
Although it is called winter fatigue, the signs often become apparent earlier. In autumn, many notice themselves yawning more frequently and experience feelings of sleepiness in the daytime, even though they got enough sleep the night before.
What causes winter fatigue?
Our body secretes the hormone melatonin, which is also colloquially called the sleep hormone, to help us fall asleep at night. The hormone is responsible for regulating the sleep-wake cycle and is often used to treat sleep disorders.
To understand why we feel tired more often in the winter, we should take a look at how melatonin works. Our body releases melatonin when it gets dark outside; this ceases almost completely during the day. Its production is triggered by light and can even be affected by the artificial light emitted by electronic devices.
How does melatonin affect our bodies?
As the days start to get shorter in winter, our bodies begin to produce more melatonin, sometimes all day long. This can lead to a change in our sleep patterns or rhythm and make us feel more tired.
However, fatigue is not the only sign. We also feel listless and have trouble concentrating for extended periods. The increased release of the hormone can even negatively impact our mood, leading us to become irritable more quickly than usual.
Tips to feel less tired in winter
Though we can’t control the production of melatonin in our bodies ourselves, there are still some tips we can make use of to counteract these feelings of winter fatigue. Give them a try and make the following activities part of your routine:
1. Start the day with an alternating hot and cold shower
To get the day off to a good start, it's a good idea to take an alternating hot and cold shower right after you get up. Feeling the temperature contrasts on your skin stimulates blood flow and gets the circulation going. At the same time, this also strengthens the immune system. Alternatively, you can wash your face and upper body with cold water.
2. Follow a healthy diet and be sure to drink enough water
Dehydration causes our energy levels to plummet. Even in the winter, our bodies sweat and not getting enough fluids can lead to feelings of fatigue and headaches. Tea, spritzer or even just plain water are best. Though caffeinated drinks may give us some pep for a short time, these lose their effect after a while and only make us feel sleepier than before.
A healthy diet is important all year round, of course, but it can be especially helpful with feelings of winter fatigue. Vitamin-rich foods provide the body with energy and increase our productivity. Citrus is ideal for strengthening our immune system and makes us fitter.
3. Get enough vitamin D to fight winter fatigue and have more energy
Our bodies normally get enough vitamin D from the sun to recharge their batteries. The corresponding lack of exposure to the sun in winter can leave us feeling tired and sluggish. Vitamin D can be obtained either in the form of vitamin supplements or through our diet. Salmon, liver, cheese or eggs are good sources of vitamin D.
4. Take a midday nap
Whether a nap is healthy or not is a somewhat controversial subject. For most people, however, a 20 to 30 minute nap can give the body the rest it needs. If we sleep for any longer, our bodies enter the deep sleep phase, which leaves us feeling groggy and drowsy when interrupted.
If possible, try not to take your nap too late in the day, as this can negatively affect your sleep at night. Most people experience their lowest point around 12 to 2 p.m., which is the perfect window for a short nap to counteract those feelings of fatigue in winter.
5. Get some exercise in the fresh air
Whether it's just taking a walk or getting some more intense exercise: Exercise in the fresh air does the body good. Oxygen is important for healthy brain function; oxygen levels indoors can be significantly lower than outdoors. Exercise, on the other hand, gets our heart rate up and makes us feel awake; exercise also has proven cognitive benefits. If you don't have time to exercise in the park, you can simply try climbing some stairs or doing something similar.
How do I set up my bedroom properly for the winter with Zizzz products?
To get a good night’s sleep every night, you should try to create the optimal environment for sleep. In the winter, duvets made with down or sheep's wool do a great job at keeping you warm, but are also breathable. This is why we at Zizzz offer duvets and pillows made with these two fillings.
We offer German-made duck down duvets. Our duck down comes from ethically-correct sources right here in Europe and is DownPass certified. If you prefer to snuggle up in a wool duvet, you should consider our breathable Swisswool duvets. Swisswool is a patented filling material made from pure virgin sheep’s wool from happy sheep raised in the Swiss Alps, which is reinforced with corn fibres to make it machine washable for your convenience. Both our wool and down duvets are wrapped in soft organic cotton.
Conclusion
In winter, we may suffer from feelings of fatigue or listlessness. The cause of winter fatigue is the higher levels of hormone melatonin produced on dark days and the lack of vitamin D. With exercise, fresh air, vitamin D, a healthy diet and the right shower, you can reduce these feelings of listlessness and feel more energised.