As winter sets in, many people begin to feel sleepy, lethargic, and tired. Some people think it’s just their imagination, but it’s not your imagination, it’s true. The energy level of our body decreases in cold weather. Shorter days, cold winds and lack of sunlight affect both our sleep and mood.
According to research, less sunlight in winter disrupts the body’s circadian rhythm, i.e., the natural sleep-wake cycle. So, let’s find out why sleepiness and fatigue increase in winter and what is the real reason behind it.
Why does lack of sunlight increase fatigue?
Shorter days and less sunlight in winter increase the amount of a hormone called melatonin in the body, which makes us sleepy. When less natural light reaches the eyes, the body’s biological clock is also disrupted. This results in sleepiness during the day and lack of sleep at night. This problem is exacerbated if you stay indoors for long periods of time.
In winter, layers of clothing and limited sunlight prevent the body from getting enough vitamin D. This deficiency not only lowers energy levels but also affects mood. Research suggests that vitamin D deficiency can cause fatigue, muscle weakness, and even seasonal affective disorder. To maintain good health, it is beneficial to spend some time in the sun, eat foods rich in vitamin D such as fish, eggs and dairy, and take supplements as needed.
Cool weather and sleep quality
The cold of winter not only chills the body but also affects the quality of sleep. Because of the long nights and low light we fall asleep early in the winter, but we don’t sleep deeply. Excessively hot or cold room temperatures can also disrupt sleep. In such a case, for good sleep, the room should be cool, dark and quiet. You should also try to go to bed and wake up at the same time every day. It balances the body clock and prevents fatigue.
Relief from seasonal depression and lifestyle changes
Winters can be depressing not only for the body but also for the mood. Lack of sunlight lowers serotonin levels, which keep us happy and energetic. This can result in feeling lethargic, irritable or depressed. Sometimes, it can also cause seasonal affective disorder. In such cases, light exercise and listening to music can improve mood and restore natural energy in the body. In winters, most people prefer heavy and carbohydrate-rich foods, which can make the body sluggish. Instead, include oats, pulses, eggs and green vegetables in your diet, which keep you energized for longer. Dehydration can also increase fatigue, so drink plenty of water.
Tips to Avoid Winter Fatigue
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To get rid of winter fatigue, spend some time in the sun as soon as you wake up.
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Also, do light exercise daily to improve blood circulation.
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Keep your bedroom cool and comfortable at night.
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Eat a balanced and nutritious diet daily.
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Spend some time outside during the day to maintain your body’s circadian rhythm.