Short daylight hours, cooling temperatures, and a deficit of sunlight in winter directly affect well-being: concentration drops, drowsiness increases, and a persistent feeling of fatigue sets in. In response to the lack of energy, many resort to extra cups of coffee and sweet snacks; however, as Olga Butt, Candidate of Medical Sciences, general practitioner, neurologist, and head of the AM System clinic notes, such methods only mask the problem and sometimes worsen the condition. We examine why the body reacts this way to the change of season and which habits truly help support its functioning.
Cold and the Short Day: Physiological Causes of Winter Fatigue
According to the physician, cold is a physiological stressor: to maintain a normal body temperature, the body begins to work harder and triggers thermogenesis mechanisms—the production of heat involving brown adipose tissue and mitochondria. In parallel, the reduction in daylight disrupts the regulation of circadian rhythms, which are responsible for the alternation of sleep and wakefulness. Due to the lack of natural lighting, a person feels drowsy more often, experiences difficulties with concentration, and notices a decline in productivity. It is the combination of these two factors that makes winter exhaustion so pronounced.
Why Coffee and Sweets Do Not Solve the Problem
Caffeine temporarily reduces the feeling of fatigue, and sweets provide a quick influx of glucose into the blood. However, neither eliminates the cause of the energy deficit. Moreover, an excess of caffeine can increase anxiety and disrupt sleep, while irregular meals combined with low physical activity further exhaust the body. The physician emphasizes that stimulation is not the same as support: the body needs not external "booster" substances, but wholesome nutrition and a proper routine.
When Fatigue Is a Reason for Medical Examination
If the feeling of fatigue becomes constant and does not go away even after rest, it cannot be automatically written off as a seasonal change. The cause may be a deficiency of iron, vitamins B12 and D, folates, as well as thyroid dysfunction. Depending on the symptoms, a doctor may prescribe a general blood test, check ferritin levels, thyroid-stimulating hormone (TSH), and carbohydrate metabolism indicators. There is no universal list of examinations "for seasonal fatigue"—the set of tests is selected individually.
Three Habits That Help Maintain Energy
Instead of constant stimulation, the physician recommends focusing on daily habits. The first is to go outside every day, especially in the first half of the day, when natural lighting helps reset the biological clock. The second is to go to sleep and wake up at roughly the same time: a stable routine supports circadian rhythms, which affect sleep, hormonal activity, and energy metabolism. The third is regular physical activity and wholesome nutrition: walks and moderate activity support mitochondrial function and tissue sensitivity to insulin, while a diet rich in proteins, complex carbohydrates, healthy fats, vitamins, and microelements provides cells with essential nutrients.
"The body does not need to be constantly stimulated; it needs to be supported. After all, true energy is born not from external stimulants, but from the coordinated work of all physiological systems," concludes Olga Butt. At the same time, the doctor warns against extreme cold procedures: for people with chronic fatigue, sleep disorders, or deficiency states, intense cold stress can become an additional factor of exhaustion, so it is better to start adaptation with ordinary walks in the fresh air.
