The Real Reason You're Always Tired This Time of Year!

It’s that time of year again: darker mornings, shorter days, and longer to-do lists. You might feel like you’re dragging no matter how much coffee you drink.

But what if your energy dip isn’t just stress — it’s biology?

Seasonal fatigue and low mood are multifactorial. Less sunlight, colder days, disrupted circadian rhythms, increased stress, and shifting nutrition patterns all play a role in how we feel this time of year.

More than 64% of people report feeling more depressed and stressed during the holiday season.

In this article, I’ll share the research behind why this happens and the strategies that can help you reclaim your energy during the long winter months.

Snowy Forest

The Science of Light & Energy

When daylight hours shorten, your internal clock gets thrown off. You begin producing melatonin earlier, making you feel tired during the day, and your serotonin levels dip, affecting mood and motivation.

According to the National Institute of Mental Health, reduced sunlight lowers serotonin and disrupts melatonin regulation, which interferes with circadian rhythm and mood. Less light exposure also decreases vitamin D production, which is linked to fatigue, poor immune function, and lower mood.

Harvard Health (2022) found that starting your day with blue-light exposure improves morning alertness and reduces grogginess.

Try this:

• Get 10–20 minutes of natural morning sunlight or use a light therapy device.

• Keep lights dim in the evenings and minimize nighttime screen time to support melatonin production.

• Add vitamin-D–rich foods to your diet (eggs, salmon, sardines, raw organic milk) or talk to your provider about checking your vitamin D levels for supplementation.

The Stress + Cortisol Connection

When stress never shuts off, your body never gets to recover. Your brain and adrenal system stay “on,” so even rest doesn’t feel restorative.

During the winter, the time change can trick your brain into thinking you need more sleep, when in reality your circadian rhythm simply needs to adjust. Stress makes this adjustment even harder.

Research shows:

• Chronic stress keeps cortisol elevated, which interferes with deep sleep and energy regulation. (American Psychological Association, 2021)

• Cortisol should peak in the morning and drop at night — but with constant stress, that rhythm reverses. (Journal of Endocrinology, 2020)

• Emotional and work stress increase muscle tension and activate the sympathetic nervous system, keeping you in a near-constant “fight or flight” state.

No wonder you feel exhausted and struggle to take care of yourself.

Practical strategies:

• Start your day with 5 minutes of mindful breathing or stretching to reduce cortisol spikes.

• Avoid caffeine after 2 p.m.

• Take 2–3 five-minute “mindful breaks” throughout the day to breathe, walk, or stretch and regulate your nervous system.

• Practice a 10-minute decompression ritual before going home — journaling, meditation, or quiet reflection helps you reset and be fully present with your family.

Blood Sugar Swings & the Afternoon Crash

When you skip meals or grab sugary snacks between meetings, your blood sugar spikes—giving you quick energy—and then crashes, leaving you foggy and tired.

Sustainable energy starts with steady blood sugar, but when you’re overwhelmed or sleep-deprived, healthy choices become harder. This often leads to a cycle of relying on sugar for energy.

The problem:

• Rapid spikes and drops in glucose cause fatigue, irritability, and brain fog. (Harvard T.H. Chan School of Public Health, 2023)

• Diets high in refined carbs, sugary snacks, and inconsistent meal timing increase insulin resistance and energy volatility.

• Protein and fiber help balance blood sugar and prevent crashes.

Try these simple habits:

• Eat balanced meals that include protein, fiber, and healthy fats (e.g., eggs + avocado, chicken + veggies, Greek yogurt + nuts).

• Avoid skipping breakfast — it worsens afternoon fatigue.

• Stay hydrated with electrolytes or amino acids; mild dehydration is one of the most common causes of cravings and fatigue.

Sleep Quality & Recovery

Sleep isn’t just about feeling rested — it’s when your body repairs tissue, regulates hormones, and resets your energy systems.

Adults need 7–9 hours of restorative sleep, and quality is often more important than quantity.

Sleep is disrupted by:

• Excessive blue light exposure

• Late-night snacking

• Alcohol intake

All of these interfere with REM and deep sleep cycles.

A consistent bedtime routine strengthens circadian rhythm and supports hormonal recovery. (National Sleep Foundation, 2022)

Tips for better sleep:

• Power down electronics 30–60 minutes before bed.

• Keep a consistent sleep schedule, even on weekends.

• Build a calming nighttime ritual — magnesium glycinate, stretching, reading, or meditation can all help you wind down without screens.

Creating a nighttime rhythm is essential for restoring your energy each day.

Your Action Plan

To get the most out of this winter season, create a simple system that works for you. Consistency is the key to building energy.

Here’s a 3-part routine to start today:

Morning:

• 5–10 minutes of natural sunlight exposure

• 15–20 minutes of gentle movement (stretching or walking)

  
  

  This wakes up your nervous system and balances your circadian rhythm.

Midday:

• Eat a balanced protein/fiber/healthy-fat meal

• Drink mineral water or electrolytes

  
  

  This boosts focus and reduces afternoon sugar cravings.

Evening:

• Take a few minutes before leaving work to mentally unwind

• Follow a consistent sleep routine: turn off screens 30+ minutes before bed; read, meditate, or practice light yoga to signal “rest mode”

You Are Not Tired, You Just Lack Rhythm

Energy is a rhythm, not a sprint.

When you align your biology with the season, your mood, focus, and performance naturally improve.