Beating the Winter Slump: How to Boost Energy and Mood in the Cold Months
It’s March in Buffalo, NY, and while spring is on the horizon, the reality is that many of us in cold-weather regions are still battling the winter slump. Months of freezing temperatures, dark mornings, and gray skies can take a toll, leaving us feeling sluggish, unmotivated, and maybe even a little stir-crazy.
If you’ve noticed low energy, mood dips, sugar cravings, or trouble sleeping, you’re not alone. The combination of limited sunlight, less movement, and seasonal changes in our diet and sleep can have a real impact on both our physical and mental well-being.
But here’s the good news—winter doesn’t have to win! With a few simple science-backed strategies, you can restore energy, improve mood, and shake off the sluggishness that often lingers this time of year. Let’s explore why winter affects us the way it does and, more importantly, how to regain energy and mental clarity to power through the rest of the season.
Spring is coming—let’s make sure we have the energy to enjoy it!
Why Does Winter Drain Your Energy?
Several key factors contribute to the seasonal energy slump. Understanding them is the first step to combating fatigue and feeling your best.
🌓 Lack of Sunlight & Vitamin D Deficiency
Sunlight is our primary source of Vitamin D, an essential nutrient for energy production, mood regulation, and immune function. However, during the winter months:
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.
Benefits of Vitamin D:
Helps activate genes that regulate serotonin production, playing a crucial role in mood balance. Low levels can lead to fatigue, mood imbalances, brain fog, and increased risk of seasonal depression (Seasonal Affective Disorder or SAD).
Essential for immune system regulation. Low levels weaken immune defenses, making us more vulnerable to winter illnesses.
Helps regulate cortisol (the stress hormone). When Vitamin D levels are low, cortisol rises, leading to fatigue, sugar cravings, and difficulty managing stress. High cortisol levels can also contribute to poor sleep quality and sluggishness.
Helps keep inflammation under control. Low Vitamin D levels contribute to chronic inflammation, which can lead to joint pain, fatigue, and autoimmune flare-ups.
What You Can Do:
Spend time outdoors during daylight hours whenever possible. Many people believe that sitting near a sunny window can help boost Vitamin D levels. Unfortunately, this is not true. Vitamin D production in the skin requires UVB rays, a specific type of sunlight that does not penetrate glass.
Consider Vitamin D supplement, especially if you live in a northern climate (talk to your doctor first).
Eat Vitamin D-rich foods like fatty fish and eggs.
Use a light therapy lamp to help regulate mood and energy levels.
2. 💤 Disrupted Sleep Patterns: How Less Daylight Affects Rest & Energy
Reduced daylight hours can throw off your circadian rhythm, the internal clock that regulates sleep and wakefulness. Without enough natural morning light, melatonin (the sleep hormone) stays elevated, making it harder to wake up and feel alert.
At the same time, early darkness in the evening can increase melatonin production too soon, leaving you feeling sluggish long before bedtime.
What You Can Do:
Get morning sunlight as early as possible. Step outside or sit by a bright window. Sunlight passing through a window still stimulates serotonin production, which can boost mood and energy and help regulate your circadian rhythm.
Use a sunrise alarm clock to mimic natural light in the morning, or set a timer on your lights.
Dim artificial lights in the evening and reduce screen time before bed.
Stick to a consistent sleep schedule to help regulate your body’s internal clock.
3.🍩 Winter Diet Habits & Nutrient Deficiencies
Cold weather and reduced sunlight can increase cravings for carb-heavy comfort foods while also putting us at risk for key nutrient deficiencies that impact energy and mood.
Lower Serotonin Levels
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.
Common deficiencies in winter include:
Iron: Low levels lead to fatigue, weakness, and brain fog.
Sources: Lean meats, spinach, lentils, pumpkin seeds.
Boost Absorption: Pair iron-rich foods with Vitamin C (citrus fruits, bell peppers) for better absorption.Magnesium: Supports muscle relaxation and sleep
Sources: Nuts, seeds, dark leafy greens, bananas.B Vitamins: Help convert food into energy and regulate mood.
Sources: Whole grains, eggs, dairy, lean meats, legumes.Omega-3: Reduce inflammation and support brain function.
Sources: Fatty fish (salmon, mackerel), flaxseeds, walnuts.
What You Can Do:
Prioritize protein, fiber, and healthy fats to prevent blood sugar crashes.
Include leafy greens, citrus fruits, and omega-3 rich foods in your diet.
Be mindful of excessive sugar and refined carbs, which can lead to energy crashes.
4.🏃♂️ Reduced Physical Activity: How Winter Slows You Down
Shorter days and colder temperatures often lead to less movement which slows circulation, metabolism, and energy production. Movement is essential for energy production, mental clarity, and overall well-being. When we are less active, we are more likely to experience:
Increased fatigue and sluggishness.
Poor circulation (cold hands and feet, stiff muscles)
Mood dips due to lower serotonin and endorphin levels.
What You Can Do:
Take movement breaks throughout the day— stretch, stand up, or go for short walks.
Engage in indoor workouts like yoga, bodyweight exercises. 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 when possible, even for a brisk walk in the daylight.
Incorporate NEAT (Non-Exercise Activity Thermogenesis) by adding small movements to daily tasks, like taking the stairs, standing while working, or doing household chores. Some other examples include:
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
Many people drink less water in winter because they don’t feel as thirsty, but mild dehydration can lead to fatigue, headaches, sluggish digestion, and brain fog. Water is essential for energy and 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.
What You Can Do:
Drink warm herbal teas, broths, or warm lemon water to stay hydrated.
Set hydration reminders to make sure you’re drinking water consistently.
Eat water-rich foods like soups, citrus fruits, and hydrating vegetables.
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 stay energized and feel your best all season long.
🌞 Maximize Natural Light Exposure
Spend time outdoors during daylight hours.
Keep blinds open 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.
Reduce screen time before bed to improve melatonin production and sleep quality.
Practice relaxation techniques like reading, meditation, or deep breathing.
🥗 Eat Energy-Boosting Foods
Prioritize protein, fiber, and healthy fats to stabilize blood.
Load up on leafy greens, citrus fruits, nuts, and omega-3-rich foods to support metabolism and brain function.
Choose complex carbs (sweet potatoes, quinoa) over refined carbs to avoid energy crashes.
💪 Keep Your Body Moving
Take movement breaks, even if just for a few minutes.
Try indoor workouts, yoga, or stretching to keep blood flowing and muscles active.
Walk outside during daylight hours for both movement and sunlight exposure.
Use a standing desk or take movement breaks 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 and family.
Consider supplements like vitamin D, magnesium, and omega-3s for mood and energy support. 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, which can lead to energy crashes and difficulty sleeping.
Switch to herbal teas or warm lemon water for hydration and a natural energy boost.
Winter might be here a little longer, but you don’t have to let it slow you down. By making a few small changes each day, you can fight off fatigue, boost your energy, and feel your best— even in the coldest months.
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 improve your energy and well-being? I’d love to help! Contact me to learn more about how 716 Health & Wellness Coaching can support your journey to better health.
