Why Winter Fatigue Happens

Geschrieben von: Joanna White

17. Februar 2026

Lesezeit 6 min

If you find yourself asking, “Why am I so tired in winter?”, you’re not imagining it.

Winter fatigue is incredibly common. The darker mornings feel harder. Motivation dips. You crave heavier food. You want to go to bed earlier, or sometimes struggle to get up at all.

It’s easy to blame willpower. But winter tiredness isn’t laziness.

It’s biology.

For most of human history, winter dramatically changed how we lived. Food availability shifted. Daylight hours shortened. Temperatures dropped. Our bodies adapted to survive those seasonal stressors, and they still do today.

To understand winter fatigue, we need to understand what winter does to your body.

Table of Content

1. Your Circadian Rhythm Is Disrupted by Less Light 2. Cold Weather Increases Energy Demands Our Best Sellers 3. You May Not Be Eating Enough Protein 4. Your Gut and Mood Are Closely Linked Our Collagen 5. Micronutrient Intake Often Drops in Winter Final Thoughts Frequently Asked Questions Products Featured In This Blog Related Readings

1. Your Circadian Rhythm Is Disrupted by Less Light

One of the biggest causes of winter fatigue is light, or rather, the lack of it.

Your body runs on a circadian rhythm, a 24-hour internal clock that regulates hormones like cortisol (your “get up and go” hormone) and melatonin (your sleep hormone). This rhythm is calibrated primarily by natural light entering your eyes, especially in the morning.

In summer, sunrise is early, and daylight is abundant. In winter, mornings are darker and days are shorter. If you wake up in darkness, spend the day indoors and then sit under bright artificial lighting at night, your body receives mixed signals.

Cortisol may not peak properly in the morning. Melatonin may not rise appropriately in the evening. The result? You feel groggy on waking, wired at night and generally low energy throughout the day.

This disruption is one reason winter energy levels often drop.

What helps?

Get outside within an hour of waking, even if it’s cloudy.
Dim lights after sunset.
Avoid bright screens late at night.
Keep your bedroom cool and dark.

When you restore light cues, you often restore energy.

2. Cold Weather Increases Energy Demands

Another overlooked reason for low energy in winter is simple: your body is working harder.

Cold temperatures increase energy expenditure. Even at rest, your body burns more calories to maintain its core temperature. Historically, this meant winter required higher-calorie, nutrient-dense food.

Today, many people eat lighter or even attempt calorie restriction during winter, a season when energy demand is naturally higher.

Cold exposure also activates metabolic pathways associated with thermogenesis (heat production). This is a normal adaptive response. But if nutritional intake doesn’t support it, fatigue can follow.

Warm, cooked meals help here. So do healthy fats. Fats provide more calories per gram than carbohydrates or protein and do not spike blood sugar. They’ve traditionally been central to winter eating patterns.

Cooking with extra virgin olive oil or avocado oil, adding coconut oil to meals, or incorporating MCT oil into coffee or smoothies are simple ways to align intake with seasonal needs.

Winter fatigue sometimes isn’t about doing more, it’s about fuelling better.

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3. You May Not Be Eating Enough Protein

Protein intake is another major contributor to winter tiredness.

Many adults, particularly women, under-consume protein. Protein provides amino acids, which are used throughout the body, including in immune cells, enzymes and structural tissues.

Winter often brings increased immune demand. If protein intake is low, your body may struggle to keep up with both daily repair and immune challenges.

Protein also plays a role in stabilising blood sugar. Winter cravings for refined carbohydrates can create cycles of energy highs and crashes. Protein-rich meals help smooth those fluctuations.

If you’re experiencing seasonal fatigue, look at your daily intake.

Are you eating protein at every meal?
Are you relying heavily on snacks and carbohydrates?
Are you skipping meals because you feel “less active”?

Simple additions can make a difference. A mug of grass-fed beef bone broth provides warming protein. A scoop of grass-fed protein in a smoothie supports muscle maintenance and daily intake. Even unflavoured collagen peptides can be stirred into coffee or soups as an easy protein boost.

When protein intake rises, energy stability often follows.

Further Readings

→ Bovine Collagen vs Marine Collagen: Which Is Better For You?

→ Top 5 Collagen-Rich Foods & How to Use Them

4. Your Gut and Mood Are Closely Linked

Winter fatigue isn’t purely physical; it’s neurological.

A large proportion of immune cells reside in the gut, and most of the body’s serotonin (often called the “feel-good” neurotransmitter) is produced there. Serotonin is also a precursor to melatonin, which regulates sleep.

When gut balance is disrupted, through stress, high sugar intake or lack of dietary diversity, mood and energy can shift.

Winter increases stress for many people. Financial pressure, illness exposure, disrupted routines and reduced sunlight all add up. Chronic stress alters gut microbial balance and may contribute to feeling flat or tired.

Supporting your gut in winter can be surprisingly simple:

Eat warm, cooked meals rather than relying solely on cold foods.
Include fermented foods like sauerkraut or kimchi.
Reduce refined sugar where possible.
Cook with healthy fats to aid nutrient absorption.

Traditional winter staples such as bone broth and collagen have long been used as part of seasonal eating patterns. While we avoid exaggerated claims, they fit naturally into a nutrient-dense winter routine.

When digestion is supported, energy often feels more stable.

Our Collagen

5. Micronutrient Intake Often Drops in Winter

Another reason you may feel more tired in winter is nutrient density.

Seasonal eating historically meant consuming nutrient-rich animal foods, seafood and preserved vegetables during colder months. Modern winter diets, however, often lean toward convenience foods and comfort snacks.

Micronutrients such as B vitamins and magnesium play roles in normal energy-yielding metabolism and the reduction of tiredness and fatigue. When intake falls short, energy can dip.

Organ-based supplements provide vitamins such as B12, riboflavin and vitamin A, which contribute to normal energy metabolism and immune function. Magnesium, found in mineral-rich electrolytes, contributes to normal muscle function and psychological function.

You don’t need extremes, just consistency. Winter is not the season to cut back on nutrient density.

Final Thoughts

Winter fatigue is biological, not a personal failure. Reduced daylight, higher energy demands, shifting circadian rhythms and changing nutrient needs all influence how you feel. Your body isn’t broken, it’s responding to the season exactly as it was designed to.

Modern life often clashes with seasonal biology. Artificial light at night, low protein intake, nutrient-poor convenience foods and chronic stress can amplify winter tiredness. When habits conflict with natural rhythms, fatigue becomes louder.

Work with winter, not against it. Prioritise morning light, adequate protein, healthy fats, restorative sleep and nutrient-dense meals. Winter fatigue isn’t a flaw; it’s a signal to slow down, fuel well and align your routine with the colder months.

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Hunter & Gather

Hunter & Gather are an ancestrally-inspired lifestyle brand that fuses ancestral wisdom and modern innovation to guide your journey to better health. Our mission is to give you the tools to thrive for life. We create real food and supplements that are free from refined sugar, grains and inflammatory seed oils, while championing premium quality and taste.

Frequently Asked Questions

Why am I so tired in winter?

Winter fatigue often happens because of reduced daylight, disrupted circadian rhythms and increased energy demands from cold weather. Less natural light can affect sleep hormones like cortisol and melatonin, while shorter days and lifestyle changes may lower overall energy levels.

What causes winter fatigue?

Common winter tiredness causes include lack of sunlight, poor sleep quality, low protein intake, reduced physical activity and lower micronutrient intake. Seasonal shifts in routine, diet and stress levels can all contribute to feeling more tired during colder months.

Is winter fatigue the same as Seasonal Affective Disorder (SAD)?

Winter fatigue and Seasonal Affective Disorder (SAD) can overlap, but they are not always the same. SAD is a recognised form of seasonal depression linked to light changes, whereas winter fatigue may simply reflect circadian disruption, lower activity levels and nutritional changes during winter.

How can I beat winter fatigue naturally?

To beat winter fatigue naturally, prioritise morning daylight exposure, protect your sleep routine, eat balanced meals with adequate protein and healthy fats, and focus on nutrient-dense foods. Managing stress and maintaining consistent movement can also help stabilise winter energy levels.

Does diet affect winter energy levels?

Yes, diet can significantly influence winter energy levels. Low protein intake, high sugar consumption and inadequate micronutrient intake may worsen seasonal fatigue. Eating regular meals that include protein, healthy fats and seasonal whole foods can help support steadier energy through winter.

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Why Winter Fatigue Happens

1. Your Circadian Rhythm Is Disrupted by Less Light