When the nights get longer and the mornings darker it can be a real struggle to pull yourself out of bed. Add to the darkness the plummeting temperatures outside, it’s any wonder so many of us feel compelled to just turn over in bed and hide under the duvet and enter into hibernation mode.
Image Source: NHS
A certain amount of lethargy is quite normal during the winter purely because it’s dark for longer. Yes, lack of sunlight has a physical effect as it triggers the production of melatonin which makes you feel sleepy. But, that’s not to say we have to surrender to winter fatigue as there are things you can do to fight it. Try these suggestions:
Let the light in…
It seems obvious, but just making sure you get exposure to sunlight will make a lot of difference according to William Collinge, M.P.H., Ph.D. When we feel tired and maybe a bit down we may just want to close the curtains and shut the world out, but it’s vitally important to let some sunlight into your home. Open those blinds and curtains and flood your home with sunlight!
Get plenty of vitamin D…
Exposure to sunshine is directly linked to production of vitamin D. During the dark winter days your body produces a lot less of it, so it’s important to ensure you have a diet rich in this vitamin. Foods such as oily fish like mackerel and sardines, along with meat and eggs, are all good sources of vitamin D. Make sure your vitamin D intake increases throughout the dark winter months.
Don’t overdo it…
Sometimes we can just think we need to cram too much in to those short winter days. If there seems to be too much to do, then prioritise. Make a schedule of things that need to be done. If you can’t do everything, then work out what you can leave until tomorrow. Don’t wear yourself out.
Take exercise…
Regular exercise can really make a difference to how you feel. Admittedly it can be a struggle to get motivated, particularly in winter, but you’ll feel the benefits. A brisk walk, or even something a bit novel such as ice skating can be a great way to fight winter fatigue. The fact you’re doing something different will boost those energy levels. It doesn’t have to involve joining a gym.
Eat plenty of fruit and vegetables…
We tend to think of the summer days when contemplating having a Greek salad or any fruit and veg for that matter. But you’ll definitely find a boost in energy levels if you include fruit and veg into your diet. You can make a warm stew out of lots of vegetable if that’s more appealing than just having them cold. Search the net for some recipes.
Applying these suggestions won’t banish winter fatigue outright, but it will stop it becoming the big thing in your life this winter. Dr. Wendy Snell, senior women’s health specialists at Blossoms Healthcare says “An ounce of prevention saves a pound of cure” says. They (Blossoms) will be able to provide advice specifically to suit your personal circumstances as well as any local activities taking place in your area.