If winter leaves you yawning by midafternoon, you’re not alone. Short days, cold temps, and busy schedules can drain your energy fast. The good news: there are clear, science-backed reasons for winter fatigue—and practical steps that help.
At Northwest Family Clinics, we see a lot of seasonal tiredness across Minnesota each year. Here’s what might be going on and how to feel more awake, focused, and steady through the colder months.
Why Winter Makes You Feel so Tired
Less daylight shifts your body clock
Shorter days in Minnesota mean less morning light. That can delay your internal clock, increase melatonin release later into the morning, and make waking up harder.
Vitamin D tends to drop
With limited sun exposure, many Minnesotans run low on vitamin D in winter. Low levels are linked with low energy, lower mood, and achier muscles. Learn more about supplementing here.
Sleep gets disrupted
Holiday schedules, late-night screens, and caffeine creeping later into the day can fragment sleep, even if you’re in bed for eight hours.
Dry indoor air and illness
Heated, dry air irritates sinuses and airways, while cold and flu season can leave you fighting off minor infections that sap energy.
Less movement and more sugar
Cold weather often means fewer steps and more comfort foods. Big swings in blood sugar can cause a midafternoon crash.
Mood changes and stress
Seasonal mood dips and higher holiday stress raise cortisol and drain mental bandwidth, which you feel as fatigue.
A Simple Plan to Boost Winter Energy
Anchor your mornings with light
- Get outside within an hour of waking, even for 5–10 minutes.
- Consider a 10,000 lux light box used for 20–30 minutes in the morning. Ask your provider if it’s right for you, especially if you have eye conditions or bipolar disorder.
Protect your sleep routine
- Aim for a consistent sleep and wake time, seven days a week.
- Dim lights and shut down screens 60 minutes before bed.
- Keep caffeine before noon and limit alcohol, which fragments sleep.
Are you a troubled sleeper? Read more on natural remedies to help you sleep better.
Move most days, even in micro-bursts
- Target 20–30 minutes of moderate activity most days.
- Busy-day ideas: a brisk ten-minute walk, stairs between meetings, a quick strength circuit, or shoveling snow with good form.
Eat for steady energy
- Include protein at each meal and add two colorful plants at lunch and dinner.
- Choose slow carbs and fiber: oats, beans, lentils, whole grains, sweet potatoes.
- Stay hydrated. In winter, warm options count—broth, herbal teas, hot water with lemon.
If you are looking for more guidance around nutrition be sure to check out our explanation of The Mediterranean Diet. We also offer weight loss and nutritional counseling in clinic.
Check your vitamin D and iron status
- Ask about vitamin D test safe dosing if needed.
- If fatigue is persistent, talk to us about screening for anemia, thyroid issues, or sleep disorders.
Improve your indoor air
- Run a cool-mist humidifier to about 40–50 percent humidity and clean it regularly.
- Crack a window for five minutes a couple of times a day to refresh air.
- Use a HEPA purifier in high-traffic rooms.
Support your mood
- Schedule low-stress connections each week.
- Try brief mindfulness, breathing exercises, or counseling if winters are consistently difficult.
- If you notice a recurring seasonal pattern, ask us about light therapy or counseling options for seasonal affective disorder.
Minnesota-Specific Tips
- Grab daylight when it appears. A ten-minute walk at lunch can reset your afternoon.
- Batch errands during daylight and keep reflective gear handy for twilight.
- Build a “winter routine” you’ll actually keep: a favorite indoor class, weekly lap swim, or a neighborhood walk after school pickup.
- Stock a winter wellness kit: humidifier, saline spray, honey for kids over one, thermometer, acetaminophen or ibuprofen, and electrolyte packets.
When to Schedule a Visit
Check in with your provider if:
- Fatigue lasts longer than two to three weeks despite good habits
- You snore loudly, stop breathing at night, or wake unrefreshed
- You have low mood most days, loss of interest, or anxiety that interferes with daily life
- You have heavy periods and fatigue, or a personal history of anemia or thyroid disease
- You’re pregnant or postpartum and feel increasingly exhausted or down
We can screen for medical causes like anemia, thyroid changes, vitamin D deficiency, sleep apnea, and depression, then tailor a plan that fits your life.
FAQs
Is being tired in winter normal or a red flag?
Some seasonal sleepiness is common, but persistent fatigue that affects work, parenting, or mood deserves a check-in.
Do naps help or hurt?
Short naps of 15–20 minutes before 3 p.m. can help. Longer or late-day naps can make nighttime sleep harder.
Will a light box keep me up at night?
Used in the morning, a 10,000 lux box typically improves sleep timing and energy. Avoid bright light therapy late in the evening.
Which supplements actually help?
Food first. Vitamin D can help if you’re low. Magnesium glycinate may support sleep for some. Always discuss dosing and interactions with your clinician.
Can I fix this with coffee?
Caffeine can boost alertness but can also disrupt sleep. Keep it to morning hours and pair it with the habits above.
You Don’t Have to White-Knuckle Winter
If short days are wearing you down, we can help you build a practical, evidence-based plan. Schedule a visit at Northwest Family Clinics in Crystal, Plymouth, or Rogers for evaluation, lab checks when appropriate, and a personalized roadmap to steadier energy all season.