Managing chronic fatigue syndrome in winter: Tips to cope with winter tiredness

Winter tiredness stems from an increased production of melatonin, the hormone regulating our sleep-wake cycle. When it’s dark, our body believes it is time to go to sleep, so it makes more melatonin. Hence, sunlight is a good way to combat melatonin production and keep you awake. But with the sun nowhere to be found in the middle of winter, how can we fix this problem?

Winter tiredness is the feeling of sleepiness in the early evening. The sun is long gone, so your body goes into sleep mode in the absence of light. As more melatonin is produced, you feel like you’re ready to go to bed when it’s only 6 p.m.

It’s important to know the difference between winter tiredness and the winter blues (or SAD). Winter tiredness is a sleepy feeling that goes away after resting or when the sun comes out. The winter blues, on the other hand, is a form of seasonal depression and mood changes, characterized by an all-day feeling of fatigue that does not go away after sleeping and a lingering feeling of sadness. If you have any of the latter symptoms, you should speak with your doctor.

Winter fatigue symptoms

As mentioned, chronic fatigue syndrome (CFS) can get worse in the wintertime. Lack of sunlight is the main reason for this, along with extra stress you may experience during the cold season. Winter fatigue and CFS share similar symptoms, the main difference is, CFS is a chronic condition lasting all year, while winter fatigue is a temporary one taking place in the winter months.

Symptoms of winter fatigue include difficulty sleeping, feeling very stressed, feeling worried, and dysfunction of the body’s autonomic nervous system.

Tips to cope with winter fatigue

If you’re tired of feeling tired, there are things you can do to put that bounce back in your step. Unfortunately, we can’t make the sun shine round the clock, but we can do things that mimic the effects of the sun and make us feel energized once again. Tips to overcome winter tiredness include:

  • Try to get as much sunlight as possible when the sun is out.
  • Check your vitamin D and iron levels.
  • Get a good night’s sleep and stick to a sleep schedule.
  • Exercise regularly.
  • Maintain a healthy weight – being overweight can make you feel more tired.
  • Reduce stress, which can also contribute to low energy.
  • Eat healthy foods – stock up on fruits and vegetables and try to avoid sugary foods as they can give you an energy crash.

By following these tips, you can have greater success in combating your winter fatigue and feel more energized during the winter months.

Author Bio

Mohan Garikiparithi got his degree in medicine from Osmania University (University of Health Sciences). He practiced clinical medicine for over a decade before he shifted his focus to the field of health communications. During his active practice he served as the head of the Dept. of Microbiology in a diagnostic centre in India. On a three-year communications program in Germany, Mohan developed a keen interest in German Medicine (Homoeopathy), and other alternative systems of medicine. He now advocates treating different medical conditions without the use of traditional drugs. An ardent squash player, Mohan believes in the importance of fitness and wellness.


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