Winter is a time when many people feel their energy levels drop. You feel more tired, sluggish, and less motivated – even though you might be sleeping just as much as usual.
And that’s not surprising.
We don’t get the same amount of daylight as we do in summer, and that affects the body on multiple levels – hormonally, mentally, and physically.
What happens in the body when daylight decreases?
☀️ Less Vitamin D
During the winter months, the sun is too low for us to produce vitamin D through the skin.
Low levels can affect:
mood
immune function
muscle strength and recovery
⏰ Disrupted circadian rhythm
Daylight is one of the body’s strongest signals for when to be awake and alert.
When light decreases, those signals weaken – making it harder to feel energized during the day.
🌙 More melatonin
Darkness stimulates the production of melatonin, a hormone that makes us sleepy.
In winter, melatonin may linger longer in the morning, contributing to:
morning fatigue
sluggishness
the feeling of never fully waking up
😊 Lower serotonin
Sunlight is needed to maintain normal levels of serotonin, a hormone that affects:
motivation
well-being
drive and energy
Less serotonin can lead to:
low mood
lack of motivation
mental fatigue
🧠 Reduced focus and performance
Less daylight also impacts:
concentration
mental clarity
overall performance
Quick summary:
Less daylight → more melatonin, less serotonin → more tiredness, lower mood, and reduced energy.
This is a biological winter reaction, not a personal failure.
💡 What helps with the effects of winter?
Small things can make a big difference:
🌅 Get outside during daylight hours
💡 Use a light therapy lamp in the morning
🏋️♀️ Stay active with regular exercise (even more important in winter)
😴 Stick to consistent sleep routines
🧂 Take a vitamin D supplement (common and often necessary in northern countries)
🧠 Normalize the feeling – it’s your body, not you
🏋️♀️ Adjusting your workouts during winter
❄️ 1. Lower expectations – keep the habit
Short sessions are totally fine
20–30 minutes is better than nothing
Focus on: “I showed up”
🔥 2. Prioritize strength training
Strength training boosts both energy and mood
Less affected by daily energy levels than cardio
Positive hormonal response even from short sessions
⏰ 3. Train earlier in the day if possible
Morning or midday workouts support your circadian rhythm
Less risk of getting too tired in the evening and skipping it
🧠 4. Stick to your plan – don’t rely on motivation
Motivation naturally dips during winter
Structure beats mood
Schedule your workouts or set training days in advance
🌱 5. Normalize low energy
You’re not lazy
You’re not “out of shape”
You’re a human living in Nordic winter light
🥗 Nutrition for more energy during winter
🧂 1. Make sure you get enough vitamin D
Vitamin D supports energy, immune function, muscle performance, and overall well-being. During winter, it's hard to get enough from the sun, but your diet can still help.
Foods that contain vitamin D:
🐟
Fatty fish
– salmon, mackerel, herring, sardines
🍳
Eggs
– especially the yolk
🧈
Fortified dairy
– milk, yogurt, cultured milk, margarine
🥛
Fortified plant-based drinks
– like oat, soy, or almond milk
🐟
Fish roe & liver pâté
– small amounts, but they add up
Even so, reaching optimal levels through food alone is difficult during winter. That’s why many people benefit from a
vitamin D supplement
as well.
🍳 2. Protein = steady energy
Helps prevent energy crashes
Supports hormonal balance
Extra important when your body is more sensitive to stress
🥔 3. Don’t underestimate carbohydrates
Low light often means your body needs more quick energy
Carbs support serotonin production
Consistency beats restrictive eating patterns
🥜 4. Healthy fats fuel your hormones
Fats are essential for hormone production
Too little fat can reduce energy and slow recovery
😴 Recovery – your most important energy tool during winter
In winter, the body is under more hormonal stress, which makes recovery even more essential:
prioritize sleep
keep regular sleep and wake times
reduce constant stress and high-intensity training
treat rest as an active part of your health strategy
🤍 Final words
Winter energy isn’t about pushing yourself harder.
It’s about
supporting your body in the right way
– through nutrition, movement, recovery, and understanding how your hormones are affected by the season.
Anna Stålnacke
