Does Cold Weather Make You Tired?

It’s 5 PM, it’s already dark out, the couch is winning, and your bed will be calling sooner than later. Can cold weather make you tired, or does it just seem this way? It’s normal to feel more sluggish or less “up for it” during the chillier seasons, especially when the days are shorter.

Some research shows that people sleep slightly longer each night during winter. A 2021 study looked at the sleep habits of over 200 people in the US over all 4 seasons. It found that every extra hour of daylight was associated with an average of 3.6 fewer minutes of sleep.¹

But why does winter fatigue happen? And is there anything you can do about it? Get answers to these questions, along with tips to feel more energized during the cold, dark months.

Is it normal to feel more tired in winter?

Yes. It’s normal to feel more tired than usual during the coldest, darkest season. Seasonal fatigue is common, and it has real causes.

In a 2024 national survey of US adults, 41% reported sleeping more during the winter, and 28% said they feel more fatigued.²

But why does cold weather make you tired? Or is it more about the shorter days? Let’s break it down.

What causes winter fatigue?

Feeling more fatigued this time of year could have to do with:

Less daylight throwing off your internal clock
Not getting as much sunlight (and vitamin D)
An accumulation of cozy habits
The busyness of the holidays taking a toll

Keep scrolling for more details.

Less daylight throws off your internal clock

Earlier sunsets and later sunrises in winter may shift your natural sleep-wake rhythm (also called your circadian rhythm or internal clock). Light exposure is one of the main triggers that sets this rhythm and regulates the body’s natural production of the hormone melatonin. So, you might feel sleepier earlier in the evening, or want to sleep longer than you would during other seasons.³

Although seasonal changes in natural daylight exposure play a role in tiredness, your personal sleep habits matter a lot, too.⁴ Getting up and going to bed around the same times every day can help ensure you don’t sleep through any daylight hours while making it easier to fall asleep at a consistent time and learn the signals of a steady sleep-wake schedule.⁵

You’re getting less sunlight (and less vitamin D)

Shorter days, more cloud cover, and more time spent indoors during winter could mean your body gets less natural sunlight exposure to make vitamin D.

Research shows that people’s vitamin D levels are lower on average during winter, suggesting less sun exposure may put some people at risk of vitamin D deficiency.^6,7 Vitamin D is found in a handful of foods, including fatty fish, fortified milk, eggs, and mushrooms treated with ultraviolet (UV) light. But depending on their diet, some people take vitamin D supplements seasonally or year-round.⁸

Ask your healthcare provider if you’re considering adding vitamin D or any other supplement to your routine.

Cozy season habits add up

Think about your cold-weather habits, like eating heavier comfort foods, doing more indoor activities, moving less, or spending more time cozying up on the couch.⁹ Although these can certainly be reasons to enjoy winter, seasonal lifestyle changes might contribute to a feeling of tiredness.

Research shows that physical activity levels vary drastically by season, with people getting the most exercise in the summer and the least in the winter.¹⁰ Meanwhile, keeping up with regular exercise can help you feel more energized and less fatigued.¹¹

It’s not surprising that feeling cold and tired often go together. Staying warm takes energy, too: your body works to preserve heat and regulate its temperature by redirecting blood flow and, when it’s cold enough, shivering (rapid muscle contractions that generate warmth), which can quietly add to that worn-out feeling.

Holiday busyness runs down your reserves

Packed calendars, disrupted routines, travel, visiting guests, and a long to-do list during the holidays can quickly wear you down. Seasonal stress can hit differently and drain your reserves, leaving you feeling zapped.

How to boost your energy during the darker months

Here’s what might help you combat winter fatigue and support healthy energy levels when the days get shorter and darker:

Chase the morning light
Keep your body moving
Eat for steady energy
Support your sleep routine
Support your foundations with key nutrients

Get specific tips and insight ahead.

Chase the morning light

Natural daylight exposure plays a big role in circadian rhythm, sleep habits, and how energized you feel.¹²

Get outdoors early if possible, even if there’s snow on the ground, with a morning walk or even just sipping your tea or coffee on the porch. If not, make sure to open your curtains and sit near windows. Facing a window during work can make a difference, too.¹³

Keep your body moving

Regular exercise is a worthwhile goal if you want to feel more energized and maintain overall good health, partly by helping your blood flow.¹⁴

But during the colder months, physical activity doesn’t have to involve only structured workouts—or even any at all. Going on walks, tidying up around your home, playing with your kids or dog, and other short bursts of daily movement beat hibernating.

Eat for steady energy

Aim for balanced meals with lean protein sources, complex carbohydrates, healthy fats, and plenty of fiber. You definitely don’t need to pass on all the wintertime sweets and comfort foods. But prioritizing nutrition and limiting foods that make you feel tired after eating them can keep your energy levels steady.¹⁵

Support your sleep routine

It might be dark when your morning alarm goes off, and then dark again as early as 5 PM during the winter. Still, try to keep a consistent wake-up and bedtime schedule, even on weekends. Getting the recommended 7 to 9 hours of sleep each night can help you feel rested and ready for what’s to come each day.¹⁶

If you have trouble falling asleep or staying asleep, you can try^17,18:

Keeping your bedroom cool, dark, and quiet
Turning off screens an hour or two before bedtime
Creating a wind-down routine that gets your body and mind in the zone for rest
Limiting caffeine after 3 PM
Keeping naps short and earlier in the day if you need one

It might take a few days to adjust to a regular sleep schedule, but it’s absolutely worth a shot.

The Centers for Disease Control and Prevention (CDC) also notes that physical activity can help you feel immediately better while supporting sleep.¹⁹

Support your foundations with key nutrients

Well-rounded eating habits can help support overall health and balanced energy. Some people supplement with key micronutrients during the winter months, such as vitamin D, B vitamins, or magnesium, especially when sunlight and a variety of fresh produce are harder to come by.^7,20,21

When tiredness is more than seasonal

If fatigue is persistent or interferes with daily life, it’s worth checking in with a healthcare provider. They can assess your situation, help you figure out what might be going on, and recommend next steps.

Embracing the season with more energy

Will cold weather make you tired? The winter season—with its darker days, chillier temps, and indoor lifestyle—might make you feel sluggish or less energized than usual. But this isn’t something you need to accept or bear through until spring, and there are real solutions that can help.

Feeling good throughout the season and avoiding the winter blues comes down to consistent daily habits, like good sleep, regular movement, and balanced eating. If your winter wellness routine could use some targeted nutrition, consider adding nutritional supplements like energy supplements.

References:

Mattingly SM, et al. The effects of seasons and weather on sleep patterns measured through longitudinal multimodal sensing. npj Digital Medicine. 2021;4(1):76. https://www.nature.com/articles/s41746-021-00435-2
American Psychiatric Association (APA). Two in five Americans say their mood worsens in winter; 29% say ”falling back” hurts their mental health. Accessed September 10, 2026. https://www.psychiatry.org/news-room/news-releases/apa-poll-mood-changes-in-winter
National Institute of General Medical Sciences (NIGMS). Circadian rhythms. National Institutes of Health (NIH). Accessed September 10, 2026. https://nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx
Shochat T, et al. Sleep timing in late autumn and late spring associates with light exposure rather than sun time in college students. Frontiers in Neuroscience. 2019;13:882. https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2019.00882/full
Phillips AJK, et al. Irregular sleep/wake patterns are associated with poorer academic performance and delayed circadian and sleep/wake timing. Scientific Reports. 2017;7:3216. https://www.nature.com/articles/s41598-017-03171-4
Kasahara AK, et al. Vitamin D (25OHD) serum seasonality in the United States. PLoS One. 2013;8(6):e65785. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0065785
O’Neill CM, et al. Seasonal changes in vitamin D-effective UVB availability in Europe and associations with population serum 25-hydroxyvitamin D. Nutrients. 2016;8(9):533. https://www.mdpi.com/2072-6643/8/9/533
National Institutes of Health (NIH), Office of Dietary Supplements (ODS). Vitamin D: fact sheet for health professionals. Accessed September 10, 2026. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Ma Y, et al. Seasonal variation in food intake, physical activity, and body weight in a predominantly overweight population. European Journal of Clinical Nutrition. 2006;60(4):519-528. https://www.nature.com/articles/1602346
Garriga A, et al. Impact of seasonality on physical activity: a systematic review. International Journal of Environmental Research and Public Health. 2022;19(1):2. https://www.mdpi.com/1660-4601/19/1/2
Wender CLA, et al. The effect of chronic exercise on energy and fatigue states: a systematic review and meta-analysis of randomized trials. Frontiers in Psychology. 2022;13:907637. https://pmc.ncbi.nlm.nih.gov/articles/PMC9206544/
Blume C, et al. Effects of light on human circadian rhythms, sleep and mood. Somnologie. 2019;23(3):147-156. https://link.springer.com/article/10.1007/s11818-019-00215-x
Brown TM, et al. Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults. PLoS Biology. 2022;20(3):e3001571. https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.3001571
Puetz TW, et al. Effects of chronic exercise on feelings of energy and fatigue: a quantitative synthesis. Psychological Bulletin. 2006;132(6):866-876. https://eric.ed.gov/?id=EJ746869
Bo S, et al. A critical review on the role of food and nutrition in the energy balance. Nutrients. 2020;12(4):1161. https://pmc.ncbi.nlm.nih.gov/articles/PMC7231187/
Centers for Disease Control and Prevention (CDC). About sleep. Accessed September 10, 2026. https://www.cdc.gov/sleep/about/index.html
Gardiner C, et al. The effect of caffeine on subsequent sleep: a systematic review and meta-analysis. Sleep Medicine Reviews. 2023;69:101764. https://eprints.leedsbeckett.ac.uk/id/eprint/9625/
National Heart, Lung, and Blood Institute (NHLBI). Sleep deprivation and deficiency: healthy sleep habits. Accessed September 10, 2026. https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits
Centers for Disease Control and Prevention (CDC). Benefits of physical activity. Accessed September 10, 2026. https://www.cdc.gov/physical-activity-basics/benefits/index.html
National Institutes of Health (NIH), Office of Dietary Supplements (ODS). Magnesium: fact sheet for health professionals. Accessed September 10, 2026. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Tardy AL, et al. Vitamins and minerals for energy, fatigue and cognition: a narrative review of the biochemical and clinical evidence. Nutrients. 2020;12(1):228. https://www.mdpi.com/2072-6643/12/1/228