The clocks rolled back. You got an extra hour of sleep. But now the days are shorter, colder, darker, and you find yourself zapped of energy. Why is this, and how can you snap out of it? 

Why do we feel sluggish in the winter?

The shortened daylight hours and frigid temperatures of winter can drain our energy and leave us feeling sluggish. The reduced exposure to natural light disrupts our circadian rhythm. When our wake-sleep cycle is impacted, feelings of drowsiness and reduced alertness often follow. Fewer daylight hours and more time spent indoors means less sun exposure, which decreases our vitamin D and serotonin levels. This decline can cause our mood and energy to take a nosedive.

Additionally, the cold weather itself affects our energy levels. Our bodies work hard to maintain a stable internal temperature, and this becomes physically draining when we are cold. All of this, plus the temptation to stay indoors for months at a time, leaves us more lethargic. In other words, winter fatigue is real.

How to Boost Energy Levels This Winter

Now that you understand why we experience an energy drop in the winter, let’s explore ways to combat this slump. Keep reading for simple and effective ways to boost your vitality this season and enjoy every minute, whether in the light or the dark:

1. Get Natural Sunlight

Aim to get some sunshine first thing in the morning. Open the blinds and let the sunlight in to help reset your circadian rhythm and trigger serotonin production. Even 10-15 minutes can make a difference and keep you from feeling sluggish or lazy.

2. Exercise Regularly

Physical activity increases energy levels and can boost your mood. Go for a walk outside during lunch or do a workout video at home. Exercising in the morning may be best to increase energy for the day.

3. Eat for Energy

Focus on nutritious whole foods and proteins to help sustain energy. Things like oatmeal, nuts, yogurt, eggs, and salmon provide lasting fuel. Stay hydrated with water throughout the day, too.

4. Add Mood Lighting

Create a cozy ambiance at home with lamps and smart bulbs. Adding warm lighting can make a space feel more inviting, which is especially important during the dark winter months.

5. Get Outdoors

Bundle up and get some fresh air during daylight hours. Being in nature offers a mood boost, even if just going for a short walk. The crisp air and change of scenery can do wonders for your energy levels.

6. Take Vitamin D

Many people are deficient in the “sunshine vitamin” during winter. Take a supplement to help prevent fatigue and low mood.

7. Keep a Consistent Sleep Routine

Sticking to a regular sleep/wake schedule will keep your body clock in sync. Wind down before bed by limiting blue light exposure from screens an hour before bedtime.

8. Find a Winter Hobby

Engage in hobbies you enjoy to energize yourself with activities you look forward to. Things like baking, puzzles, and crafting can be done indoors, providing a sense of accomplishment and creativity during the winter months.

9. Stay Social

Make plans with family and friends to avoid isolation during the long winter nights. Social interaction provides an emotional boost, and in-person contact boosts oxytocin and dopamine in the brain.

Best Winter Supplements for Energy

In addition to focusing on the right light, activities, and sleep, winter supplements can help you find some energy in the dark and cold of winter. Here are our top recommendations to promote energy levels until the clocks spring forward again:

1. B-Complex

B vitamins are essential to our energy levels, and winter is the perfect time to start taking a B-complex supplement. It helps convert food to energy and supports the production of red blood cells to keep you energized. Additional benefits include support for the immune system, metabolism, and mood.

2. Maca Andina™

Maca root is believed to support increased energy production and is used by many professional athletes during training and competition. It is a caffeine-free alternative to promoting boosted energy levels and mental clarity. Maca Andina™ also supports sexual energy, reproductive health, and the endocrine system.

3. Green Coffee Bean Extract

For those who need a jumpstart in the morning, especially when it's still dark outside, Green Coffee Bean Extract can be a great choice. This supplement contains caffeine and added chromium, promoting increased energy, metabolism, and potential weight loss.

4. Ginkgo Biloba

Ginkgo biloba extract is believed to promote energy by increasing blood flow to different parts of the body. It has also been used for centuries to support focus, memory, and cognition, which can be a huge help during the winter slump of dark days and gloomy weather.

5. Vitamin D3

Many of us become vitamin D deficient in the winter months, leading to feeling tired, achy, and unwell. Taking a vitamin D supplement during this season can be a game-changer.

With these tips and supplements, you can combat the winter energy slump and keep yourself feeling vibrant and active even during the darkest months of the year. Remember, everyone is different, so it's essential to listen to your body and find the combination that works best for you. Stay energized and make the most of the winter season!

Your Hispanic American Health Store

Health Hispanica® is a Hispanic-American health store specializing in supplements from Hispanic-American-owned brands such as Natura-Genics® and Yerba Farma®. We strive to provide quality and innovative supplements at fair prices and educate our clients and community on healthy living.

The statements above have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease.