How to Keep Your Energy Levels Up During Shorter Days
Charu Sharma | Dec 11, 2025, 14:30 IST
Nap
( Image credit : Pixabay )
This article delves into the reasons behind the loss of energy due to short days in winter and suggests easy, scientifically proven methods to keep oneself energized and awake. The article demonstrates how small daily habits can elevate one's mood, concentration, and general well-being during winter through sun exposure, eating good and healthy foods, taking movement breaks, drinking enough water, and having a relaxing evening routine.
When winter comes along with shorter days, a lot of people experience a kind of low energy that is somewhat stubborn to overcome. After waking up, one feels heavy-headed or with no very good sensation; in fact, after a full night of rest, one may still feel sleepy. Around late afternoon the available energy fades away. However, it is not only the cold which is to blame - there is definitely some science behind this seasonal phenomenon. When the days are shorter, people have less natural light which in turn affects their body clock or circadian rhythm, vitamins D levels decrease, and living with less sunlight may bring about depressive symptoms; in addition, hormones responsible for alertness, activity, and emotional balance become more disrupted. If one were to be less active physically and give in to richer comfort food, it is not going to be difficult to explain what kind of problem winter fatigue is. Nevertheless, such an announcement should be considered a relief: one is not obliged to go through these months as if he/she was on a mission of dragging himself/herself. By implementing a few intelligent lifestyle changes, resulting from sunlight, nutrition, movement and daily routines, one can be energetic, productive and emotionally stable throughout the season. Here are five simple yet powerful strategies to help you keep your energy levels up even on the shortest, coldest days.
1. Make Sunlight Your Morning Medicine
![Person basking in sunlight]()
During the winter season, the sun still manages to rise late and set early but the body of a person is still in need of sunlight in order to function well. Exposure to the light of the morning is quite necessary because it contributes to the regulation of one's circadian rhythm - this is the internal 24-hour clock, which among other things, determines energy levels, sleep, hunger, and hormones such as cortisol and melatonin. If within the very first hour after waking you go outside, even if it is only for 10-15 minutes, your brain receives a very strong signal that it is daytime. This leads to an increase in alertness, a better mood and the heavy feeling of morning grogginess is diminished. This is the single habit which can actually be the reason for the stabilisation of one's energy level throughout the day as well as the improvement of the sleep quality during the night. One can compare the morning sunlight to be one's free and natural energy drink - without the crash.
2. Eat Smart: Add Warm, Energy-Steadying Foods to Your Day
![Warm and comforting foods]()
Winter makes us desire more carbs and sugary treats because our body needs quick heat and instant energy. However, these foods result in energy spikes and crashes, thus making you more tired than before. So, go for warm, slow-burning foods that will keep you energized all day long. Think of foods that make you full, warm and healthy without giving you a feeling of heaviness. Add these to your meals : Complex carbs: millets, oats, sweet potato, brown rice Good fats: almonds, walnuts, seeds, ghee if taken in limited quantity. Protein: eggs, lentils, paneer, lean meats. Warming spices: ginger, cinnamon, haldi, black pepper. Hydrating foods: soups, broths, herbal teas, and seasonal fruits. These foods aid in stabilizing blood sugar levels, enhancing metabolism, keeping you warm and thus, preventing the “dead tired” feeling after meals. Moreover, do not skip breakfast in winter either - your body needs energy to resist the cold and stay alert.
3. Move Every 90 Minutes: The Power of ‘
Cold weather is definitely a factor that makes it difficult for people to continue their regular exercise routines, however, staying active is still very important if one wants to maintain their energy and good mood. Rather than forcing yourself into hour-long workouts, you can simply try movement snacks - tiny bursts of movement every 60-90 minutes. Such brief activities bring more blood to the muscles, wake them up, improve circulation, and even attract fresh oxygen to your brain - all these processes result in an instant energy boost. Try these : 1-2 minutes of stretching. A quick walk around your room or corridor. Desk yoga. Standing and doing shoulder rolls or neck stretches. These small intervals with your body help to avoid the afternoon slump and also keep your body warm without overwhelming you. If you want to have an extra energizing effect, you may do 5-7 minutes of morning stretching and 5 minutes of evening mobility. It is a minimalist structure with maximum effect for winter energy.
4. Stay Hydrated (Even When You Don’t Feel Thirsty)
![Warm water in a cup]()
Most individuals considerably reduce their water intake in the winter season as they usually do not feel thirsty. Nevertheless, dehydration through its many effects, such as headache, low concentration, and joint stiffness, makes the winter days even more difficult. These symptoms make winter days seem longer and harder than they actually are. There is absolutely no requirement for you to consume cold water if you want to keep your body hydrated. You can easily shift to warm or water at room temperature and can also satisfy your water requirement through food. Some easy hydration rituals during the winter season could be: • Taking a few sips of warm water at regular intervals throughout the day. • Keeping a flask of hot water within your reach at the study desk or near the bed. • Ingesting herbal teas such as ginger, chamomile or tulsi. • Consuming some hydrating foods like oranges, cucumber, spinach and soups. • Making a habit of drinking a glass of water before every meal. One more idea is: whenever you feel extremely tired, instead of going for a coffee or a nap, take a glass of water. Dehydration that is very often, is the most common cause of tiredness, but it is usually disguised.
5. Reset Your Evenings: Create a “Winter Wind-Down Routine”
![Cozy night time routine]()
Shorter days frequently trick your brain into thinking that it is time to sleep much earlier, thereby disrupting your sleep cycle. The outcome? You sleep more but still feel tired. Having an evening wind-down routine signals to your body that the day is coming to an end and it gets ready for quality sleep - the main source of energy. An easy winter night routine:
Ending Note :
It is not necessary for winter to feel heavy, slow or exhausting. The secret is to collaborate with the season rather than oppose it - basically, using its slow tempo as your ally. Small daily rituals such as getting your dose of morning sunlight, eating wholesome and comforting foods, moving your body every 90 minutes, keeping your body hydrated and establishing a soothing night routine can, indeed, change to a great extent the way you feel. These easy lifestyle decisions are in harmony with your body’s natural clock, they maintain your energy at a stable level and allow you to be cheerful and productive even during the shortest days. With a little bit of effort and consistency, you are able to make winter your most balanced, energized and mentally clear period of the year.
FAQs (Frequently Asked Questions) :
1. Make Sunlight Your Morning Medicine
Person basking in sunlight
( Image credit : Times Life Bureau )
During the winter season, the sun still manages to rise late and set early but the body of a person is still in need of sunlight in order to function well. Exposure to the light of the morning is quite necessary because it contributes to the regulation of one's circadian rhythm - this is the internal 24-hour clock, which among other things, determines energy levels, sleep, hunger, and hormones such as cortisol and melatonin. If within the very first hour after waking you go outside, even if it is only for 10-15 minutes, your brain receives a very strong signal that it is daytime. This leads to an increase in alertness, a better mood and the heavy feeling of morning grogginess is diminished. This is the single habit which can actually be the reason for the stabilisation of one's energy level throughout the day as well as the improvement of the sleep quality during the night. One can compare the morning sunlight to be one's free and natural energy drink - without the crash.
2. Eat Smart: Add Warm, Energy-Steadying Foods to Your Day
Warm and comforting foods
( Image credit : Times Life Bureau )
Winter makes us desire more carbs and sugary treats because our body needs quick heat and instant energy. However, these foods result in energy spikes and crashes, thus making you more tired than before. So, go for warm, slow-burning foods that will keep you energized all day long. Think of foods that make you full, warm and healthy without giving you a feeling of heaviness. Add these to your meals : Complex carbs: millets, oats, sweet potato, brown rice Good fats: almonds, walnuts, seeds, ghee if taken in limited quantity. Protein: eggs, lentils, paneer, lean meats. Warming spices: ginger, cinnamon, haldi, black pepper. Hydrating foods: soups, broths, herbal teas, and seasonal fruits. These foods aid in stabilizing blood sugar levels, enhancing metabolism, keeping you warm and thus, preventing the “dead tired” feeling after meals. Moreover, do not skip breakfast in winter either - your body needs energy to resist the cold and stay alert.
3. Move Every 90 Minutes: The Power of ‘Movement Snacks ’
Cold weather is definitely a factor that makes it difficult for people to continue their regular exercise routines, however, staying active is still very important if one wants to maintain their energy and good mood. Rather than forcing yourself into hour-long workouts, you can simply try movement snacks - tiny bursts of movement every 60-90 minutes. Such brief activities bring more blood to the muscles, wake them up, improve circulation, and even attract fresh oxygen to your brain - all these processes result in an instant energy boost. Try these : 1-2 minutes of stretching. A quick walk around your room or corridor. Desk yoga. Standing and doing shoulder rolls or neck stretches. These small intervals with your body help to avoid the afternoon slump and also keep your body warm without overwhelming you. If you want to have an extra energizing effect, you may do 5-7 minutes of morning stretching and 5 minutes of evening mobility. It is a minimalist structure with maximum effect for winter energy.
4. Stay Hydrated (Even When You Don’t Feel Thirsty)
Warm water in a cup
( Image credit : Times Life Bureau )
Most individuals considerably reduce their water intake in the winter season as they usually do not feel thirsty. Nevertheless, dehydration through its many effects, such as headache, low concentration, and joint stiffness, makes the winter days even more difficult. These symptoms make winter days seem longer and harder than they actually are. There is absolutely no requirement for you to consume cold water if you want to keep your body hydrated. You can easily shift to warm or water at room temperature and can also satisfy your water requirement through food. Some easy hydration rituals during the winter season could be: • Taking a few sips of warm water at regular intervals throughout the day. • Keeping a flask of hot water within your reach at the study desk or near the bed. • Ingesting herbal teas such as ginger, chamomile or tulsi. • Consuming some hydrating foods like oranges, cucumber, spinach and soups. • Making a habit of drinking a glass of water before every meal. One more idea is: whenever you feel extremely tired, instead of going for a coffee or a nap, take a glass of water. Dehydration that is very often, is the most common cause of tiredness, but it is usually disguised.
5. Reset Your Evenings: Create a “Winter Wind-Down Routine”
Cozy night time routine
( Image credit : Times Life Bureau )
Shorter days frequently trick your brain into thinking that it is time to sleep much earlier, thereby disrupting your sleep cycle. The outcome? You sleep more but still feel tired. Having an evening wind-down routine signals to your body that the day is coming to an end and it gets ready for quality sleep - the main source of energy. An easy winter night routine:
- Dim the lights after 8 pm.
- Stay away from screens for 30 to 45 minutes before going to bed.
- Drink warm milk or a caffeine-free tea.
- Take a warm shower to calm your body.
- Do 5 minutes of light stretching or deep breathing.
- Keep your room at a comfortable temperature, ventilated and dark.
Ending Note :
It is not necessary for winter to feel heavy, slow or exhausting. The secret is to collaborate with the season rather than oppose it - basically, using its slow tempo as your ally. Small daily rituals such as getting your dose of morning sunlight, eating wholesome and comforting foods, moving your body every 90 minutes, keeping your body hydrated and establishing a soothing night routine can, indeed, change to a great extent the way you feel. These easy lifestyle decisions are in harmony with your body’s natural clock, they maintain your energy at a stable level and allow you to be cheerful and productive even during the shortest days. With a little bit of effort and consistency, you are able to make winter your most balanced, energized and mentally clear period of the year.
FAQs (Frequently Asked Questions) :
- Why do I feel more tired in winter?
Because shorter daylight hours disrupt your body clock and reduce alertness. - Do movement snacks really improve energy levels?
Yes - short bursts of activity increase blood flow and reduce fatigue. - What’s the best evening routine for winter energy?
Dim lights, reduce screen time and relax with warm drinks.