13/08/2025
"Winter fatigue isn't inevitable. Here are five energy-boosting solutions that can help put a spring in your step even during the darkest months.
1: Step into the light. Light triggers your brain to stop producing the sleep hormone melatonin. So exposing yourself to light as soon as you wake up in the morning helps motivate your internal clock. Open your blinds or curtains and get outdoors in the natural daylight as much and as early as possible.
2: Use caffeine. Well-timed caffeine can help you feel more alert, awake and ready to take on the day. Need to perk up before a presentation? Get some caffeine about an hour before it begins.
3: Time your exercise. Exercise can help combat winter fatigue, particularly if you take your workouts outside into the sunlight. "Exercising first thing in the morning can help wake up your body and regulate your circadian rhythm," Dr. Bazan says. Just make sure to exercise several hours before you hit the sack. Exercise too close to bedtime, and you may have trouble sleeping.
4: Take a power nap. If you can sneak in a 20-minute nap between noon and 3 p.m., you're more likely to power through your day. "If you nap for longer than that, you can run into trouble," Dr. Bazan says. Snoozing too late in the day could make it more difficult to fall asleep at night.
5: Get sufficient sleep. Getting enough shut-eye is critical for staving off daytime fatigue. Aim for between seven and nine hours of sleep and try to go to bed and wake up at the same time every day, even on weekends. To maximize your snooze time, make sure to practice good sleep hygiene : Keep your room dark, cool and quiet, and turn off devices at least an hour before you want to sleep."
- Henry Ford Health -
