As daylight dwindles, darkness envelops the landscape by 5 PM, ushering in the unmistakable chill of winter. It’s an undeniable sign that winter is officially approaching, as you find yourself reaching for a warm coat before stepping outside.
This somber seasonal shift inevitably brings about the dreaded energy slumps associated with colder weather.
For many, maintaining concentration in a meeting or tackling a lengthy to-do list becomes a Herculean task when energy levels plummet. The transition from summer’s vibrancy to winter’s dimness can leave you feeling less than your best.
Although fluctuations in energy are a normal part of life, persistent fatigue and low moods might hint at underlying health or lifestyle issues.
With insights from experts, we explore the causes and solutions to these all-too-common energy slumps . . .
WAKING UP EXHAUSTED
Even after diligently observing the recommended eight hours of sleep, waking up groggy and still feeling drained can be a reality for many. If this resonates with you, it may be time to evaluate the actual quality of your rest.
Rob Hobson, a registered nutritionist at Healthspan and the author of ‘The Art of Sleeping,’ highlights that conditions like sleep apnoea, insomnia, and restless leg syndrome can interfere with reaching the crucial deeper stages of sleep, contributing to that groggy feeling upon waking.
Sleep apnoea, a condition that disrupts breathing during the night, can cause frequent awakenings and is often linked to obesity; if you suspect this may apply to you, consulting your GP is essential.
Restless Leg Syndrome may also indicate an iron deficiency, for which over-the-counter supplements such as Healthspan IronCare (£6.60 for 120 tablets) or Boots Iron 14mg (£1.70 for 60 tablets) may provide relief.
Additionally, waking up still feeling overwhelmed with tiredness might be attributed to being pulled from deep sleep, an observation shared by Dr. Sarah Brewer, a GP and nutritionist from Aeons.
She elaborates, “There are three main stages of sleep — light, REM, and deep. If you wake up during deep sleep, you are likely to feel particularly out of sorts.”
If your sleeping environment is noisy or overly bright, consider employing strategies like earplugs, blackout blinds, or an eye mask to improve your sleep quality.
Dr. Gareth Patterson, a London-based GP, notes that poor sleep habits and lifestyle choices such as scrolling on your phone before bed, inadequate physical activity, and consuming caffeine or heavy meals close to bedtime can hinder restorative sleep.
Limiting your alcohol intake can also improve sleep quality and effectiveness, shedding light on whether it truly impacts your morning energy levels.
MOODY MORNINGS
If you often wake up feeling irritable and short-tempered despite an early bedtime, you may be experiencing sleep inertia or “sleep drunkenness.”
This phenomenon can occur if you’ve overslept or if you awaken during deep sleep, leading to a period of confusion and irritability that may linger for several minutes up to an hour.
Dr. Brewer advises keeping afternoon naps to under 30 minutes to avoid grogginess when you wake. Additionally, chronic stress and anxiety can heighten morning irritability, as elevated cortisol levels can adversely affect mood upon waking, according to Rob.
Furthermore, waking up with low blood sugar can exacerbate grumpiness; hence, eating a nutritious breakfast is a wise move to kickstart your day positively. A breakfast rich in protein and fiber, such as Greek yoghurt paired with berries and muesli or eggs served on wholemeal toast, could set the right tone for your morning.
MID-MORNING H-ANGER
By 11 AM, if you find yourself feeling lethargic and irritable after only having sipped coffee, don’t be surprised by your sudden mood shift.
According to Rob, consuming coffee on an empty stomach might provide a quick boost of energy but often leads to a significant dip soon after.
The caffeine spike temporarily heightens adrenaline and dopamine levels, instilling a feeling of alertness, but this effect doesn’t last long, ultimately leaving you feeling drained.
Concurrently, neglecting to have breakfast exacerbates the situation, as low blood sugar results in difficulty maintaining focus and a positive mood. To better prepare yourself for the day, hydrate adequately with water before indulging in caffeine, and ensure your breakfast contains both protein and fiber for sustained energy.
GROUCHY AFTER LUNCH
The midday slump is a common experience, especially around 2 PM when the body naturally experiences a dip in alertness, according to Rob.
As part of our circadian rhythms — the internal clock that governs our sleep and alertness patterns — this drop in energy may be amplified if you’re not sleeping well or maintaining a balanced diet.
Consuming a heavy lunch comprising mainly simple carbohydrates can provoke a sharp rise followed by a steep fall in blood sugar levels, leading to feelings of sluggishness. To combat this, plan your lunch around protein paired with complex carbohydrates, which can help you sustain your energy levels throughout the day; think fish, chicken, tofu, or eggs alongside brown rice or wholegrain pasta.
CAN’T MAKE IT PAST 8pm
If evenings find you battling to stay awake, limited exposure to natural light during the day could be partially to blame.
Rob suggests maximizing your light intake, particularly in the morning, to help regulate your sleep-wake cycle. Prioritize spending time outdoors and minimize the use of bright screens for at least an hour before sleep; Netflix in bed may need to be reconsidered!
During the autumn and winter months, with their diminished daylight hours, it’s entirely natural to feel fatigued earlier in the evening.
Dr. Brewer adds, “Lower light levels signal the body that it’s time for sleep, while the sun’s disappearance softens harmful blue tones in the light spectrum that suppress melatonin production.”
By contrast, exposure to red light, such as that emitted by Twilight Red Light Bulbs (£19.95), can enhance melatonin secretion, fostering deeper and more restful nights.
Physical exhaustion resulting from an active day or heightened stress may also contribute to early evening fatigue, as suggested by Rob.
TIRED ALL THE TIME
For some, fatigue feels like a constant companion, no matter what they do.
Dr. Patterson explains that widespread fatigue is a common complaint in today’s fast-paced lifestyle.
Factors like stress and unhealthy lifestyle choices play significant roles; however, if fatigue persists beyond normal limits or accompanies other concerning symptoms — such as unintentional weight loss or shortness of breath — consulting a GP becomes essential.
Fatigue can stem from numerous health issues, including thyroid disorders, anaemia, diabetes, and even certain cancers; thus, it’s crucial to pay attention to your body’s signals and seek help when necessary.
**Interview with Rob Hobson, Registered Nutritionist and Author of ‘The Art of Sleeping’**
**Editor:** Rob, thank you for joining us. As daylight diminishes and winter approaches, many people experience noticeable changes in their energy levels. What are some of the key factors contributing to this seasonal energy slump?
**Rob Hobson:** Thank you for having me. The transition into winter often comes with shorter days and colder temperatures, both of which can significantly impact our mood and energy levels. Factors like reduced sunlight exposure can affect our circadian rhythm, leading to feelings of tiredness. Additionally, the colder weather can cause many to retreat indoors, leading to lower physical activity levels, which also contributes to fatigue.
**Editor:** You mentioned physical activity. How important is it to maintain regular exercise during the winter months to combat these energy slumps?
**Rob Hobson:** Exercise is crucial, especially during winter when people tend to be more sedentary. Engaging in regular physical activity boosts endorphins, which can naturally elevate mood and energy levels. Even a daily walk or simple home workouts can make a significant difference in how we feel, both physically and mentally.
**Editor:** Many people wake up feeling groggy despite getting a full night’s sleep. What could be causing this, and how can they improve their sleep quality?
**Rob Hobson:** There are several reasons someone may wake up feeling not fully refreshed. Conditions like sleep apnoea can disrupt sleep without the person realizing it, preventing them from entering the deeper, restorative stages of sleep. Other factors include lifestyle habits like screen time before bed or consuming heavy meals late at night. To enhance sleep quality, I recommend creating a calming bedtime routine, ensuring the sleep environment is conducive to rest, and possibly evaluating for any sleep disorders if grogginess persists.
**Editor:** Morning irritability and mood swings are common complaints during the colder months. How can individuals better manage their morning mood?
**Rob Hobson:** A big part of managing morning mood starts with what you eat. Low blood sugar levels can lead to irritability, so a balanced breakfast that includes protein and fiber can help stabilize your mood. It’s also vital to limit caffeine intake on an empty stomach, as this can cause a quick energy spike followed by a crash. Keeping morning routines balanced and nutritious can set a positive tone for the day.
**Editor:** You mentioned the infamous midday slump as well. What strategies can people employ to counteract the afternoon fatigue?
**Rob Hobson:** The midday slump around 2 PM is a common experience. To combat this, I suggest planning lunch around balanced meals including protein and complex carbohydrates. For example, pairing a lean protein with whole grains can prevent the rapid rise and fall of blood sugar that leads to sluggishness. Staying hydrated throughout the day is also important; often, fatigue can stem from dehydration.
**Editor:** As we embrace the winter season, what other tips do you have for maintaining energy levels and well-being?
**Rob Hobson:** I recommend prioritizing a consistent sleep schedule, staying active, maintaining a balanced diet, and finding ways to spend time outdoors during daylight hours whenever possible. Keeping a regular routine helps regulate your body’s internal clock, leading to better energy management overall. Plus, considering supplements like Vitamin D can be beneficial during the darker months.
**Editor:** Thank you, Rob. Your insights are invaluable as we prepare for the challenges of winter.
**Rob Hobson:** My pleasure! Remember, small changes can create big improvements in our energy and mood during this season.
