Beating the Winter Slump: How to Boost Energy Levels and Mood in the Cold Months
It’s March in Buffalo, NY, and while we can almost see the light at the end of winter, the reality is that many of us—whether in the Northeast, Midwest, or other cold-weather regions—have been enduring months of freezing temperatures, dark mornings, and gray skies. By this point, the winter fatigue is real—energy levels are low, motivation is dwindling, and many of us are feeling sluggish, unmotivated, and maybe even a little stir-crazy after being cooped up indoors for so long.
The combination of limited sunlight, freezing temperatures, and less movement can take a toll on both physical and mental well-being, leading to persistent tiredness, mood dips, sugar cravings, and trouble sleeping. If you’re feeling drained, unproductive, or just out of sync with your usual self, you’re not alone.
But here’s the good news—winter doesn’t have to win. Even though we’re still in the thick of it, there are simple, science-backed ways to restore energy, improve mood, and shake off the sluggishness that often lingers this time of year. In this blog, we’ll dive into why winter drains us and explore practical strategies to regain energy and mental clarity, so you can power through the rest of the season feeling stronger and more refreshed.
Spring is coming—let’s make sure we have the energy to enjoy it!
Common Causes of Low Energy in the Winter
🌓 Lack of Sunlight & Vitamin D Deficiency
As winter lingers, many people struggle with low energy, mood shifts, and a weakened immune system—and one of the biggest culprits is reduced sunlight exposure. Sunlight is the primary source of Vitamin D, an essential nutrient that fuels energy production, supports mental well-being, and strengthens immune defenses.
Often called the "sunshine vitamin," Vitamin D is produced in the skin when exposed to UVB rays from sunlight. However, during the winter months, several factors limit this natural process:
🌥️ Shorter days & reduced sunlight mean fewer opportunities for exposure.
🏡 More time spent indoors decreases natural Vitamin D synthesis.
📍 In northern regions, the sun’s angle is too low for adequate UVB absorption.
🧣 Winter clothing (coats, scarves, hats) blocks sunlight from reaching the skin.
As a result, Vitamin D levels drop, contributing to fatigue, mood imbalances, and a weakened immune system. Understanding this seasonal shift can help you take proactive steps to support your overall well-being throughout the winter months.
🌥️ Low Vitamin D & Mood Disruptions
😞 Increased Risk of Depression & Anxiety
Vitamin D helps activate genes that regulate serotonin production, playing a crucial role in mood balance.
Reduced sunlight exposure in winter can lower serotonin levels, contributing to Seasonal Affective Disorder (SAD), mood swings, and emotional instability.
🧠 Increased Irritability & Brain Fog
Deficiency in Vitamin D can cause mental fatigue, poor concentration, and increased sensitivity to stress.
Many people experience brain fog and reduced motivation in the winter months, making everyday tasks feel more difficult.
📈 Higher Cortisol = Increased Stress & Fatigue
When vitamin D levels are low, cortisol (the stress hormone) rises, leading to fatigue, sugar cravings, and difficulty managing stress.
High cortisol levels can also contribute to poor sleep quality and sluggishness.
🛡️ Vitamin D & Immune Health: Your Defense Against Winter Illness
Vitamin D is essential for immune system regulation, helping the body fight off infections and reduce inflammation. Without enough of it, the immune system weakens, leaving you more vulnerable to seasonal illnesses.
🤧 Lower Vitamin D = Higher Risk of Colds, Flu, & Infections
Vitamin D activates immune cells which help fight viruses and bacteria.
Deficiency is linked to weakened immune defenses, making people more susceptible to winter illnesses.
🔥 Increased Inflammation & Autoimmune Risk
Low Vitamin D levels contribute to chronic inflammation, which can lead to joint pain, fatigue, and autoimmune flare-ups. Research suggests that Vitamin D deficiency may increase the risk of autoimmune diseases like rheumatoid arthritis, multiple sclerosis, and inflammatory bowel disease.
☀️ Can You Get Vitamin D From the Sun Through a Window?
Many people believe that sitting near a sunny window can help boost Vitamin D levels. Unfortunately, this is not true.
🚫 Why?
Vitamin D production in the skin requires UVB rays, a specific type of sunlight that does not penetrate glass.
Even if you're basking in bright sunlight indoors, your skin is not synthesizing Vitamin D.
🌞 What Happens Instead?
Sunlight passing through a window still stimulates serotonin production, which can boost mood and energy and help regulate your circadian rhythm. However, without UVB exposure, Vitamin D levels will not increase, so you won’t get the same immune or metabolic benefits as direct sun exposure.
2. 💤 Disrupted Sleep Patterns: How Less Daylight Affects Rest & Energy
During the winter months, reduced daylight can throw off your body’s natural sleep-wake cycle, leading to daytime fatigue, restless nights, and difficulty falling asleep. This happens because light exposure plays a critical role in regulating melatonin, the hormone that helps control sleep.
When we don’t get enough morning sunlight and spend too much time indoors, our circadian rhythm—the 24-hour internal clock that dictates when we feel alert or tired—can become misaligned. These rhythms are primarily regulated by exposure to natural light and darkness.
🔆 Morning Sunlight Signals Wakefulness
When morning sunlight enters the eyes, it activates special receptors in the retina, which signal the suprachiasmatic nucleus (SCN)—the brain’s internal clock. In response, the SCN suppresses melatonin (the sleep hormone) and increases cortisol, promoting wakefulness, focus, and energy.
This is why waking up in the winter can feel so difficult—when it’s still dark outside, your body lacks the natural cues to rise and feel alert. If you struggle with morning grogginess, consider using a sunrise alarm clock or setting a timer on your lights to simulate natural daylight.
Getting morning sunlight exposure—even on cloudy days—helps regulate circadian rhythms, boost daytime energy, and improve sleep quality at night.
🌙 Darkness Triggers Sleepiness
As natural light fades, the SCN signals the brain to increase melatonin production, preparing the body for rest and recovery. Melatonin helps regulate deep sleep cycles, ensuring the body restores energy, supports metabolism, and repairs tissues overnight.
📉 Without proper light-dark exposure, melatonin levels can become disrupted, leading to:
Daytime sluggishness and brain fog
Difficulty falling or staying asleep
Waking up feeling unrested
3.🍩 Poor Nutrition & Increased Comfort Eating: How Winter Diet Habits Impact Energy
During the colder months, many people crave heavy, carb-rich comfort foods while also being at risk for key nutrient deficiencies. This combination can lead to fatigue, sluggish digestion, and energy crashes. Nutrients like B vitamins, iron, magnesium, and omega-3s play a crucial role in energy metabolism, brain function, and mood regulation, yet they are often lacking in winter diets.
Common Nutrient Deficiencies That Contribute to Fatigue
🥩 Iron Deficiency = Fatigue & Brain Fog
Why It Matters: Iron is essential for oxygen transport in the blood, and low levels lead to fatigue, weakness, and poor concentration.
Food Sources: Lean meats, spinach, lentils, pumpkin seeds.
Boost Absorption: Pair iron-rich foods with Vitamin C (citrus fruits, bell peppers) for better absorption.
🥬 Magnesium Deficiency = Muscle Cramps & Poor Sleep
Why It Matters: Magnesium supports muscle relaxation, sleep quality, and energy production.
Food Sources: Nuts, seeds, dark leafy greens, bananas.
🍗 B Vitamin Deficiency = Sluggish Metabolism, Brain Fog, and Poor Stress Resilience.
Why It Matters: B vitamins help convert food into energy, regulate mood, and support cognitive function.
Food Sources: Whole grains, eggs, dairy, lean meats, legumes.
🐟 Omega-3 Deficiency = Low Mood, Fatigue, Inflammation
Why It Matters: Omega-3s help reduce inflammation, support brain function, and boost mood.
Food Sources: Fatty fish (salmon, mackerel), flaxseeds, walnuts.
🍞 Why Do We Crave Heavy, Carb-Rich Comfort Foods in the Winter?
The drop in sunlight exposure and temperature during winter alters hormone levels and brain chemistry, increasing cravings for warm, calorie-dense, and carb-heavy foods. While these foods provide a temporary boost in serotonin and warmth, they can also lead to blood sugar crashes, sluggish digestion, and long-term fatigue.
🧠 Lower Serotonin Levels = Increased Carb Cravings
Less sunlight reduces serotonin production, the neurotransmitter that regulates mood and emotional well-being. Carbohydrates temporarily boost serotonin, which is why we crave pasta, bread, sweets, and starchy comfort foods in colder months.
The Downside? The energy boost is short-lived, often followed by an energy crash.
🔥Cold Weather Triggers a Biological Need for More Calories
In colder temperatures, the body seeks warm, high-calorie foods for insulation and energy storage.
This can lead to overeating heavy, processed foods which can slow metabolism and digestion.
🍬 Seasonal Changes in Hunger Hormones Increase Appetite
Less sunlight disrupts ghrelin (hunger hormone) and leptin (fullness hormone) balance, making you feel hungrier than usual. This can result in increased cravings for sugar and carbs, leading to unstable blood sugar and fatigue.
4.🏃♂️ Reduced Physical Activity: How Winter Slows You Down
Movement is essential for energy production, mental clarity, and overall well-being, yet cold weather and early darkness often lead to reduced activity levels.
When you move, your body:
✔ Boosts circulation, delivering oxygen and nutrients to the brain and muscles for energy.
✔ Increases endorphins and serotonin, improving mood and reducing winter depression.
✔ Regulates blood sugar, preventing fatigue and energy crashes.
But as temperatures drop and daylight hours shrink, it becomes harder to stay active, leading to slower circulation, a sluggish metabolism, and increased fatigue.
❄️ Why Winter Leads to Less Movement
🔹 Cold Weather Reduces Outdoor Activity
Freezing temperatures make walks, errands, and outdoor exercise less appealing. Many people spend more time sitting indoors, increasing sedentary behaviors like watching TV or working at a desk.
🔹 Early Darkness Signals the Body to Wind Down Too Soon
The lack of sunlight in the late afternoon/evening tricks the brain into thinking it’s time to rest.
Darkness increases melatonin production (the sleep hormone), making people feel tired earlier than usual, further reducing motivation for exercise.
🔹 Less Movement = Slower Metabolism & Circulation
In warmer months, people naturally walk more and stay active. In winter, these habits decline, leading to lower calorie burn, sluggish digestion, and reduced energy levels.
🔥 How Reduced Movement Slows Metabolism & Circulation
Metabolism is how the body burns energy and regulates temperature. In the winter:
🔹Less Activity = Fewer Calories Burned
Fewer daily movements (like walking and standing) slow metabolism, increasing the risk of fatigue and weight gain.
🔹Poor Circulation = Cold Hands, Stiff Muscles, & Fatigue
Blood circulation is responsible for delivering oxygen and nutrients to tissues. Less movement leads to:
Cold Hands & Feet – Reduced blood flow to extremities causes cold sensations, stiffness, and discomfort.
Sluggishness & Fatigue – Cells receive less oxygen and energy, leading to brain fog and exhaustion.
Increased Muscle Stiffness & Joint Pain – Less movement = reduced flexibility, making muscles and joints feel tight or achy.
🔹 Weakened Immune Function – Circulation moves white blood cells that fight infections. Poor circulation weakens immunity, making people more susceptible to colds and flu.
✅ How to Stay Active & Energized in the Winter
✔ Take movement breaks every hour (even light stretching or standing helps).
✔ Try indoor workouts like yoga or bodyweight exercises to keep your body moving. Even better—invite a friend and take a walk around the mall! Exercising with a companion not only makes it more enjoyable but also enhances the mood-boosting and energizing benefits of movement.
✔ Bundle up and get outside, even for short walks during daylight hours.
✔ Use a standing desk or incorporate small movements throughout the day.
✔ Get NEAT. NEAT (Non-Exercise Activity Thermogenesis) refers to the energy expended through everyday activities that aren't structured exercise but still contribute to calorie burning and metabolism. Increasing NEAT can help combat winter sluggishness and support overall health. Some examples include:
🏠 At Home:
🔹 Housework & Chores – Vacuuming, sweeping, dusting, or mopping.
🔹 Cooking & Meal Prep – Chopping vegetable and stirring.
🔹 Standing While Doing Tasks – Folding laundry or talking on the phone.
🔹 Playing with Kids or Pets – Running around, picking up toys, tossing a ball.
🔹 Taking the Stairs Instead of the Elevator – Even at home or in apartment buildings.
🏢 At Work:
🔹 Using a Standing Desk – Alternating between sitting and standing.
🔹 Taking the Long Route – Walking to a farther restroom, printer, or parking spot.
🔹 Take a Walk Break – Use your break time to get up and move, even if it’s just for 10 minutes. A short walk can boost circulation, improve focus, and increase energy levels—helping you feel refreshed for the rest of your day.
🔹Keep a Stress Ball at Your Desk – Squeeze away tension, enhance focus, and strengthen your grip—all while staying productive.
🔹 Stretching or Pacing During Calls – Moving around while on the phone.
🚶♂️ On the Go:
🔹 Parking Farther Away – Walk extra steps to your destination.
🔹 Opting for Stairs Over Elevators/Escalators – A simple way to increase daily movement.
🔹 Walk Into Restaurants and Grocery Stores – While we all love the convenience of delivery services, opting to pick up your food or groceries in person whenever possible is a great way to incorporate more movement into your day.
🛋️ While Relaxing:
🔹 Stretching or Light Movement While Watching TV – Standing, stretching, walking on the treadmill, or using a stability ball.
🔹 Dancing While Listening to Music – Even casual movement counts!
By making small, intentional changes, you can increase daily movement, boost circulation, and enhance energy levels—without structured exercise.
5.🚰 Dehydration & Poor Hydration Habits in Cold Weather
During the winter, many people drink less water without realizing it. Unlike in the summer, when thirst is more obvious, cold temperatures reduce the body’s natural thirst signals, increasing the risk of dehydration. Even mild dehydration can lead to fatigue, headaches, sluggish digestion, and poor concentration.
💧 Why Hydration is Essential for Energy & Metabolism
🔹 Water Fuels Energy Production
The body relies on water to transport oxygen and nutrients to cells.
When dehydrated, cells receive less oxygen, slowing down energy production and leading to low energy, sluggishness, and brain fog.
🔹 Low Water Intake Makes the Heart Work Harder
Dehydration reduces blood volume, forcing the heart to work harder to pump oxygen to the brain and muscles.
This can result in fatigue, dizziness, and overall weakness.
🔹 Slower Digestion & Poor Nutrient Absorption
Water is essential for breaking down food and absorbing nutrients that fuel metabolism.
Without enough hydration, digestion slows down, leading to bloating, sluggish metabolism, and poor nutrient absorption, which contributes to tiredness.
✅ How to Stay Hydrated in the Winter
✔ Drink warm herbal teas, broths, or warm lemon water to stay hydrated.
✔ Set hydration reminders to ensure you’re drinking water consistently.
✔ Eat water-rich foods like soups, citrus fruits, and hydrating vegetables.
✔ Limit excessive caffeine, as it can contribute to dehydration.
By staying properly hydrated, you can boost energy, support digestion, and prevent winter sluggishness, keeping your body and mind functioning at their best.
⚡How to Naturally Boost Energy Levels During Winter
Winter doesn’t have to mean constant fatigue and sluggishness. By making small, intentional changes, you can support your energy, mood, and overall well-being, even in the colder months.
🌞 Maximize Natural Light Exposure
Spend time outdoors during daylight hours—even if it’s cold—to boost Vitamin D and serotonin levels.
Keep blinds open throughout the day to let in as much natural light as possible.
Use a light therapy lamp if sunlight exposure is limited.
😴 Prioritize Quality Sleep
Stick to a consistent sleep schedule, even on weekends, to regulate your body’s internal clock.
Reduce screen time before bed to improve melatonin production and sleep quality.
Incorporate relaxation techniques like reading, meditation, or taking a break with some herbal tea to support deeper, more restorative sleep.
🥗 Fuel Your Body with Energy-Boosting Foods
Prioritize protein, fiber, and healthy fats to prevent blood sugar crashes and energy dips.
Load up on leafy greens, citrus fruits, nuts, and omega-3-rich foods to support metabolism and brain function.
Opt for complex carbs like sweet potatoes and quinoa for sustained energy.
💪 Keep Your Body Moving
Engage in indoor workouts, yoga, or stretching to keep blood flowing and muscles active.
Take a walk outside during daylight hours for both movement and sunlight exposure.
Use a standing desk or take movement breaks if you’re working from home to avoid prolonged sitting.
🧘♀️ Manage Stress & Support Mental Well-Being
Practice deep breathing, meditation, or journaling to reduce stress and prevent mental burnout.
Stay socially connected—spend time with friends, family, or engage in hobbies that bring you joy.
Consider supplements like vitamin D, magnesium, and omega-3s to support mood and energy levels, and overall well-being. Consult your healthcare provider to determine the right dosage for your needs and to avoid any potential interactions.
💧 Stay Hydrated & Reduce Caffeine Dependence
Drink plenty of water throughout the day, even if you don’t feel thirsty.
Cut back on excess caffeine, as it can lead to energy crashes later in the day and difficulty sleeping.
Switch to herbal teas or warm lemon water for hydration and a natural energy boost.
By making small, daily adjustments, you can fight off winter fatigue, stay energized, and feel your best all season long. With spring just around the corner, maintaining an active lifestyle now will help you seamlessly transition into the longer, more active days ahead.
Looking for support to boost your energy and feel your best? I’d love to help! Contact me to learn more about how 716 Health & Wellness Coaching can support your journey to better health.
