Do you have a lot of trouble getting out of bed in the morning? And are you often very tired all day? Then you may have to deal with winter fatigue. We will explain what it is, but also what you can do about it.

Winter fatigue

Maybe you’ve never heard of winter fatigue, but it exists. And there are several explanations for why you feel extra tired at this time of year. For example, you often have to get up when it is still dark outside to go to work. Have you finished your work? Even then it is often already dark. The lack of sunlight makes you feel extra tired.

What causes it?

During these dark months of the year we are exposed to much less sunlight than in spring and summer. Less sunlight means that your brain produces more melatonin, or sleep hormone. Melatonin ensures that you can take a good nap in the evening, but because your body now produces more melatonin, you feel tired faster during the day as well.

What to do?

Fortunately, it’s not all doom and gloom at this time of year. There are a number of things you can do to get rid of that tired feeling:

Look up the light: do you stay indoors during your break? Then try to go outside more often during your lunch break. The sunlight and some exercise can provide extra energy.

Make sure you get enough vitamin D: when we’re exposed to the sun, our body produces vitamin D. In winter, your body logically produces less vitamin D, so it is important to stay ahead of any vitamin D deficiency. Therefore, eat plenty of foods rich in vitamin D. Think fatty fish, beef, mushrooms and eggs.

Don’t eat too much sugar: if you eat a lot of sugar, your body will experience a rapid fluctuation in your blood sugar. After you’ve eaten sugar, you’ll feel a bit more energetic, but that peak decreases quickly and you’ll feel more tired again.

Go to bed on time: going to bed on time sounds logical, but not everyone keeps to those 8 hours of sleep a night. Do you often feel tired during the day and do you sleep less than 7 hours? Then try to sleep an hour longer per night and see how you feel afterwards.

Exercise: when you are tired, you may not have to think about moving, but exercise gives you energy. And you don’t have to work yourself into a sweat right now: half an hour of walking is enough.