Last updated: October 2026
Feeling more tired in winter is common. Less daylight shifts your body clock and keeps the sleep hormone melatonin higher for longer, you move less, and colds and dark mornings disrupt sleep. Get outside in morning light, keep regular sleep times, stay active and consider vitamin D from October to March. See a GP if tiredness doesn’t lift.
Below: why winter makes you tired, 10 ways to boost winter energy, the vitamin D question, winter tiredness vs SAD, and when to see a GP.
Why am I so tired in winter?
| Reason | What happens |
|---|---|
| Less daylight | Light in the morning helps set your body clock. Dark mornings make it harder to wake up and feel alert |
| Melatonin | Your body makes the sleep hormone melatonin in the dark, so long nights can leave you feeling sleepy |
| Moving less | Cold, wet weather keeps us indoors and less active, which lowers energy |
| Heavier food and drink | Comfort eating and festive drinking affect sleep and energy |
| Colds and flu | Being ill and recovering takes energy. See how to sleep with a cold |
| Clocks going back | Darker evenings from late October. See clocks going back |
10 ways to beat winter tiredness
- Get outside in the morning, even for 10 minutes. Daylight on a cloudy day is far brighter than indoor light.
- Keep the same wake time every day, including weekends.
- Open curtains straight away and sit near a window to work.
- Move every day. The NHS suggests building up to 150 minutes of moderate activity a week.
- Eat regularly, every 3 to 4 hours, rather than skipping meals.
- Drink water. Mild dehydration can make you feel tired.
- Keep caffeine to the morning. See coffee crash.
- Go easy on alcohol, which reduces sleep quality.
- Avoid long daytime naps. A short one is fine. See power naps.
- Plan things to look forward to and see friends.
See also how to boost energy naturally and a morning routine for energy.
Vitamin D and winter tiredness
In the UK, the sun isn’t strong enough from October to March for our skin to make vitamin D, so the NHS advises everyone to consider 10 micrograms a day over winter. Vitamin D contributes to the normal function of the immune system and to normal muscle function. Very low vitamin D can leave you feeling tired and achy, so ask your GP for a test if tiredness doesn’t lift. See vitamin D in winter and magnesium and vitamin D.
Our Evolabs Mint CBD Oil includes vegan, algae-based vitamin D3. Magnesium contributes to the reduction of tiredness and fatigue, and our Magnesium Glycinate Sleep Complex is an easy evening drink.
The FSA’s 10mg a day figure for CBD is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
Eating for winter energy
- Oily fish, eggs and fortified foods for vitamin D
- Red meat, beans, lentils and leafy greens for iron. See iron deficiency
- Nuts, seeds and wholegrains for magnesium. See foods high in magnesium
- Porridge, soups and stews for slow, steady energy
Winter tiredness or SAD?
Feeling a bit slower in winter is normal. If tiredness comes with low mood, losing interest in things and sleeping much more, returning every winter, it may be seasonal affective disorder. See seasonal affective disorder and the winter blues.
When to see a GP
See a GP if you feel tired all the time for more than a few weeks, especially with weight loss, breathlessness, low mood or other symptoms. They may check for low iron, vitamin B12, vitamin D or thyroid problems. See why am I always tired?
FAQs
Why am I so tired in winter?
Less daylight shifts your body clock and keeps melatonin higher, you move less, and colds, heavier food and dark mornings all affect energy.
Is it normal to sleep more in winter?
Many people feel sleepier in winter. If you’re sleeping much more along with low mood every winter, speak to a GP about SAD.
Does vitamin D help winter tiredness?
The NHS advises everyone to consider 10 micrograms a day from October to March. If tiredness doesn’t lift, a GP can test your levels.
How can I get more energy in winter?
Get morning daylight, keep regular sleep times, move every day, eat regularly, drink water and keep caffeine to the morning.
When should I worry about tiredness?
If it lasts more than a few weeks, or comes with weight loss, breathlessness or low mood, see a GP.
Sources
- NHS. Self-help tips to fight tiredness.
- NHS. Vitamin D.
- NHS. Seasonal affective disorder (SAD).
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex and Evolabs Mint CBD Oil with vitamin D3. We don’t recommend our products during pregnancy or breastfeeding.
