It’s 4.30 in the afternoon, it’s already getting dark, and all you want is a blanket, a cup of tea and an early night. If you’ve found yourself asking why am I so tired in winter?, you’re in good company. So many women tell us their energy simply disappears between November and March.

The good news: winter tiredness is very common, and there’s a lot you can do about it. Here are the most likely reasons you feel flat when the days get shorter, and my favourite simple ways to feel brighter again.

Why am I so tired in winter? 6 common reasons

1. Less daylight

Daylight is one of the main signals that sets your body clock. On dark mornings, your body takes longer to “wake up”, and the evening dark arrives early, so you feel sleepy sooner. Many of us also spend winter days indoors under artificial light, which is far dimmer than daylight, even on a cloudy day.

2. Less vitamin D from the sun

Your skin makes vitamin D when it’s exposed to sunlight. The US National Institutes of Health (NIH) notes that clouds, older age and sunscreen all reduce how much your skin makes, and that sunlight through a window doesn’t count. In winter, with weaker sun and more time indoors, many people get much less. Adults need 600 IU (15 mcg) a day up to age 70, and 800 IU (20 mcg) from 71.

3. Sleep that’s longer, but not better

We often sleep more in winter but wake up feeling groggy. Late nights over the holidays, heavy meals, a warm, stuffy bedroom and that extra glass of wine can all make sleep lighter and more broken.

4. Moving less

When it’s cold and wet, the daily walk is the first thing to go. But less movement usually means less energy, not more.

5. Comfort food cravings

Winter is the season of carbs and sweet treats. Sugary snacks give a quick lift, followed by a slump that leaves you reaching for the next one.

6. The winter blues

Many people feel lower in mood during the darker months. For some, it’s more than the blues. The National Institute of Mental Health (NIMH) describes seasonal affective disorder (SAD) as a type of depression that comes and goes with the seasons, and it’s much more common in women. Signs of the winter pattern include sleeping much more than usual, craving carbs and wanting to hide away from everyone. If that sounds like you, please talk to your doctor. You don’t have to just put up with it.

Why winter tiredness can feel worse after 40

If you’re wondering why am I so tired in winter now when you never used to be, midlife may be part of the answer. Perimenopause and menopause can disturb sleep with night sweats and 3 a.m. wake-ups. The NIH also notes that older adults absorb vitamin B12 from food less easily. And let’s be honest: many of us are juggling work, family and ageing parents, and winter adds the holidays on top!

It’s always worth asking your doctor for a simple blood test if you’re tired all the time. Checking iron, vitamin B12, vitamin D and thyroid function can rule out common causes. If you have a diagnosed deficiency, follow your doctor’s advice.

10 ways to beat winter tiredness

These are the habits I come back to every winter, and many of them come straight from my book, Beautiful Aging.

• Get outside in the morning. Even 15–20 minutes of daylight soon after you wake helps tell your body it’s daytime. Have your morning coffee by the window, then walk the dog, walk to the shops or just step outside.
• Keep the same wake-up time, even at weekends. A steady routine keeps your body clock on track when daylight can’t.
• Move every day. A brisk walk, a dance around the kitchen or a gentle yoga class all count. The CDC recommends at least 150 minutes of moderate activity a week, plus muscle-strengthening on 2 or more days.
• Make your mornings bright. Open the curtains straight away and turn on the lights. Sitting near a window while you work helps too.
• Eat for steady energy. Build meals around protein, vegetables, beans and whole grains, and keep sweet treats for a real treat rather than a pick-me-up.
• Drink water. We drink less when it’s cold, and even mild dehydration can leave you feeling flat. Herbal teas count!
• Protect your sleep. Keep the bedroom cool and dark, put screens away an hour before bed, and go easy on late-night alcohol.
• Plan something to look forward to. A coffee date with a friend, a new class or a weekend away. Connection is one of the best mood lifters there is.
• Don’t overdo the holidays. Say no to one or two things this season. Rest is productive too.
• Make your routine easy. If you take supplements, choose ones you’ll actually remember. That’s where patches can help.

Pill-free patches for winter energy

Our patches are made in the USA and couldn’t be easier: peel, stick and go. Nothing to swallow, no water needed, no sugar and no fizzy energy drinks. They’re easy on the stomach and easy to pack for holiday travel.

Our favourite winter pairing: Bright Days, Restful Nights

Red Energy in the morning, and Melatonin & GABA at bedtime. A simple routine that works with your body clock, not against it.

Is it safe for me?

• Check with your doctor or pharmacist first if you take medication, have a health condition, or are pregnant or breastfeeding.
• Caffeine: the FDA says most healthy adults can have up to 400 mg of caffeine a day from all sources, so count your coffee and tea too.
• Melatonin: NCCIH says short-term use appears safe for most people. Check with your doctor if you take blood thinners or have epilepsy. Don’t drive after using the sleep patch.
• Vitamin D: if you already take vitamin D or a multivitamin, check your total with your doctor.
• Feeling low for weeks? Please see your doctor. Tiredness and low mood can have many causes, and help is available.

Frequently asked questions

Why am I so tired in winter even when I sleep a lot? Shorter days affect your body clock, so you can sleep longer and still wake up groggy. Less daylight, less movement, holiday late nights and heavier food all play a part. If you’re exhausted all the time, see your doctor to rule out low iron, B12, vitamin D or thyroid problems.

Is it normal to feel more tired in winter? Yes, many people feel more tired and sluggish in the colder, darker months. If it’s affecting your daily life, or your mood is low most days, talk to your doctor.

What vitamins help with tiredness in winter? Vitamin D (because we make less from the sun in winter), vitamin B12 and iron are the ones most often checked. A blood test will show what you really need.

How can I get more energy in winter naturally? Get outside in the morning, move every day, keep a regular sleep schedule, eat protein and vegetables, drink water and make time for friends. Small habits add up!

Does lack of sunlight make you tired? Daylight helps set your body clock, so dark mornings and early evenings can leave you feeling sleepy and sluggish. Morning daylight and a bright workspace help.

Can I use the Red Energy patch every day? Yes, one patch in the morning. Just count your total caffeine from coffee, tea and other drinks, and don’t use it in the evening.

Feel brighter this winter

So, why am I so tired in winter? Less daylight, less sun, less movement and a busy season all add up. A few simple habits, and an easy patch routine, can help you feel like yourself again.

Try Red Energy Patches, Risk-Free →

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More Reading:

Best Vitamins for Energy for Women Over 40 → 

Better Sleep in Midlife →

Not sure which Patch is right for you? Read Vitamin Patches for Women Over 40: Which One Is Right for You?

About Live to Shine Live to Shine is a small, family-owned business run by two sisters, and we make every product as if it were for our own family. All our patches are made in the USA to the highest quality standards, and so is every other part of our production: the patches, the boxes and the printing. We may be slightly more expensive than cheaper imports, but you can’t put a price on peace of mind.

Sources

• NIH Office of Dietary Supplements: Vitamin D Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
• NIH Office of Dietary Supplements: Vitamin B12 Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
• National Institute of Mental Health: Seasonal Affective Disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
• US Food and Drug Administration: Spilling the Beans: How Much Caffeine Is Too Much? https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. This article is for general information and is not medical advice.