Is Winter Fatigue a real thing?

Nikki Walls, MSN, APRN, FNP-CBy Nikki Walls, MSN, APRN, FNP-C

 

Do you feel unusually tired every winter, even when you’re sleeping enough? You’re not alone. Winter fatigue is a real and common complaint, and it’s not simply about colder temperatures or shorter days. There are several factors that work together to drain energy during the winter months.

Less Sunlight, Lower Energy

Shorter daylight hours affect your body’s internal clock. Reduced sunlight can disrupt sleep patterns, lower serotonin, a brain chemical linked to mood and energy and can increase the production of your sleep hormone known as melatonin. This can leave you feeling sluggish, unmotivated, or emotionally “flat.” In some people, this develops into Seasonal Affective Disorder (SAD) which can be a serious disorder. Seasonal affective disorder isn’t the same as feeling a bit tired or blue. Its symptoms are similar to those of depression and can include losing interest in activities you enjoy, feelings of sadness, fatigue, and decreased motivation during the colder months.

Vitamin D Drops in Winter

Vitamin D is produced in the skin with sun exposure, and levels often fall in winter. Low vitamin D has been linked to fatigue, muscle weakness, low mood, and frequent infections. Many people are deficient without realizing it, especially in northern climates. Just 10 minutes of sunshine a day (yes you still need to wear sunscreen in the winter) can help your body produce a day’s worth of vitamin D. Using a light box for light exposure can also be beneficial if sunshine hours are limited. Adding a vitamin D supplement can help as well, but a daily dose of natural light is even better.

Winter Illness Takes a Toll

Even mild infections like colds or sinus infections can cause lingering fatigue. Your immune system uses a lot of energy to fight illness, and recovery can take weeks; long after other symptoms fade.

Hormones and Metabolism Change

Winter can unmask underlying conditions such as thyroid imbalance, iron deficiency, or blood sugar issues. Hormonal shifts, especially in women, may make fatigue worse during colder months. Stress and disrupted routines around the holidays can also raise cortisol levels, which can lead to exhaustion.

 

 

Lifestyle Habits Matter

Cold weather often means less physical activity, heavier meals, and more time indoors. Dehydration is common in winter, even though we don’t feel as thirsty. All of these can contribute to feeling worn down.

What You Can Do

  • Prioritize consistent sleep and morning light exposure
  • Stay active, even with short daily walks
  • Drink water regularly
  • Eat balanced meals with protein, fruits, and vegetables
  • Manage stress and avoid over-committing during busy seasons

When to Talk to Your Doctor

If fatigue is severe, persistent, or interfering with daily life, it may be worth checking for vitamin D deficiency, thyroid problems, anemia, or mood disorders. Winter fatigue is common, but it shouldn’t be ignored. Feeling tired in winter is understandable, but ongoing exhaustion is a signal worth listening to. With the right steps, most people can reclaim their energy and feel better year-round.