Why am I so tired? 6 ways to fight winter fatigue

With shorter days and colder temperatures, winter can easily zap your energy. If you find yourself sleeping more or struggling to get out of bed in the morning, you’re not alone. Jaydon Polant-Kiernan, MD, a family medicine physician with Atlantic Health, confirms what many of us feel — winter fatigue is real.

“It has to do with the amount of natural light you receive during winter,” he says. “Without sunlight, your body produces a lot more melatonin, which is a hormone that makes you feel sleepy. The result is often more daytime tiredness.”

Thankfully, there are several ways to overcome winter fatigue, including these six natural energy boosters.

Increase your exposure to natural light

It doesn’t take much natural light to make a difference in energy levels. Start by opening your blinds or curtains first thing in the morning to let in daylight, or go on a quick walk if it’s not too cold outside. Doing so can help reduce levels of melatonin and provide feelings of wakefulness.

Dr. Polant-Kiernan says artificial light exposure can help some people, but it depends on the person and their condition. Getting as much natural light as possible during waking hours is his first recommendation, before light therapy.

Move your body

The winter months can make physical activity harder — especially when temperatures are below freezing. But moving your body more actually reduces fatigue.

“Exercise helps you use energy more effectively and regulate your mood,” explains Dr. Polant-Kiernan. “Staying active on those cloudy days, even when you’re feeling tired, can help reset your energy levels and reduce fatigue.”

Eat a balanced diet with vitamin D

What we eat directly affects our energy levels. With a balanced diet, we can stave off some of our winter fatigue. Dr. Polant-Kiernan usually has his patients focus on getting more vitamin D. Along with exposure to the sun, natural sources of vitamin D include:

Eggs
Fatty fish, such as trout, tuna, salmon and sardines
Fortified cereals
Milk

People who can’t incorporate these foods into their diet may want to talk to their primary care provider about taking a vitamin D supplement.

Avoid alcohol

Continued alcohol consumption typically increases how tired you feel. When you drink alcohol, you consume empty calories, dehydrate your body and increase inflammation. Alcohol also prevents vitamin absorption and impairs your liver’s ability to store vitamins. Cutting back on alcohol may improve your energy levels.

Stay social

Another way to lift your mood and ease feelings of fatigue is staying social. Engage with friends, family and your community. Together, you can support one another through the darker days of winter.

Keep a standard bedtime routine

One of the most common things people think they should do when they’re tired is to sleep more. While an adequate amount of sleep is important for your health, too much sleep can be detrimental. That’s why it’s essential to keep a consistent bedtime routine. Go to bed and wake up at about the same time each day and practice good sleep hygiene:

Avoid big meals and caffeine close to bedtime.
Find ways to relax before bed.
Keep your room cool and dark.
Limit the amount of time you look at screens before going to sleep.

When to talk to your provider about winter fatigue

Despite winter fatigue, the season offers a great time to check in with your health. Do you feel as tired in the winter as you do in other seasons? Is your fatigue causing significant stress or disrupting your everyday life?

If you have any concerns or changes in how tired you feel, let your primary care provider know. Though winter fatigue can make you feel more tired, so can other health conditions, such as obstructive sleep apnea, iron deficiency, autoimmune disorders or seasonal affective disorder (SAD).

“I don’t think it’s ever a bad idea to reach out to your doctor to discuss concerns in more depth,” says Dr. Polant-Kiernan. “Especially if any of the winter fatigue interventions aren’t working after a few weeks, or if the fatigue is worsening or debilitating. Definitely reach out.”

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Published: January 23, 2026

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