Are you feeling tired and not really in the mood to work out? Don't let the winter blues get the best of you just yet—try these seven tips to beat winter fatigue.
1. Get some exercise and spend time outdoors
Exercise is clearly the most effective remedy for seasonal affective disorder! People who are physically active have been found to cope better with seasonal affective disorder than those who are less active. Exercise increases feelings of well-being and alleviates low mood. Two or three sessions of brisk exercise per week, lasting at least half an hour each, are enough to alleviate winter blues symptoms. You’ll see the greatest benefits after about a month of regular exercise.
The best time to exercise is between 5:00 and 6:00. Exercising at this time helps regulate your circadian rhythm, promotes deeper sleep at night, and boosts your energy levels during the day. Exercising in the fresh air and even a small amount of natural light can lift your spirits.
Try this:
Exercise in whatever way you like
Go outside during daylight hours
Please note:
Schedule your workout for the afternoon or early evening
Choose a sport that gets your heart rate up rather than one that's relaxing
2. Eat healthy
Eating right can reduce fatigue. It’s worth choosing healthy options, because eating healthily keeps you more energetic, and when you’re energetic, you’ll have the energy to keep making healthy choices. The best way to keep fatigue at bay is to remember to eat regularly and include vegetables with every meal.
Try this:
Eat regularly
Eat plenty of vegetables, fruits, and berries
Choose fiber-rich foods and whole grains
Please note:
Cut out all excess white grains, sugars, and saturated fats—they'll just make you even more tired.
3. Curb Your Sweet Tooth
Darkness and fatigue cause changes in appetite and increase cravings for sweets in particular. The less light there is, the sweeter your cravings become. Sugar provides a momentary boost, but after a rapid spike in blood sugar, fatigue hits even harder. Recognize your sweet cravings and try to resist them—your chances of success will increase with each attempt.
Try this:
Eat enough and remember to drink enough
If you're craving something sweet, try some fruit or dark chocolate
Go to the store on a full stomach, and don't stock up on treats at home
Please note:
Indulging is perfectly fine, but you shouldn't try to use sugar to combat fatigue. When you indulge, enjoy your treats to the fullest.
4. Rest and Relax
During the dark months of the year, we need more rest and sleep than we do in the summer. Go to bed early and make sure you get enough sleep at night. Short naps can also help you feel refreshed, improve your performance, and lift your mood. Relaxation improves your mood and helps improve the quality of your sleep.
Try this:
Get at least 8 hours of sleep each night
Take short naps of no more than 15 minutes
Relax in your own style
Please note:
Sleeping in and lounging on the couch can also increase fatigue, so be sure to get some exercise to counteract it.
5. Stay in the light
Too little light causes many of us to experience seasonal fatigue. Dim lighting increases feelings of fatigue and reduces work productivity. Light therapy can help reduce fatigue and brain fog.
Try this:
Spend 30–60 minutes each morning in bright light
Please note:
Abundant, indirect light works best
Blue, bright, or cool light increases efficiency
Dim the lights before going to bed
6. Enjoy the darkness
There’s no point in complaining about the darkness—you can actually enjoy it. Find the best way for you to enjoy the darkness. Think about the things you can’t do when it’s light out. Why not go on a moonlight picnic or try night orienteering?
Try this:
Light some candles and decorate your home with seasonal lights
Go for a walk in the moonlight and gaze at the stars
Find your own way to enjoy the darkness
Please note:
Your body also needs light, so don't spend too much time in the dark.
7. Do fun things together
Spending time with loved ones and friends gives you strength and energy. Joy and laughter lift your spirits and relieve stress. Enjoyable shared activities take your mind off the gloom and fatigue. You get a double benefit when you combine time spent together with, for example, exercise or relaxation.
Try this:
Do fun things on your own or with others
Go work out or go for a run with a friend
Let's cook a delicious meal together
Please note:
You can feel perfectly fine spending time alone if you need more time to rest and recover.