Winter blues: Fight fatigue, SAD, insufficient sleep with these expert-approved tips

Common winter illnesses: Lack of sunlight exposure can cause dips in serotonin levels and lead to imbalances in melatonin, contributing to feelings of sadness, lethargy, and even hopelessness (Image: Canva)

As winter approaches, the combination of shorter days and reduced sunlight can impact both physical activity and mental well-being. The drop in temperature often leads to decreased outdoor activities, resulting in reduced physical movement and its associated health benefits.

This lack of activity and sunlight exposure can result in symptoms that may include persistent fatigue, feeling down or depressed most of the day, and a loss of interest in activities you once enjoyed. You may also experience low energy, lethargy, and sleep disturbances, such as oversleeping or difficulty waking up. Changes in appetite, including cravings for carbohydrates or weight gain, and trouble concentrating on tasks are also common signs.

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Decline in sunlight exposure can contribute to feelings of lethargy and decreased motivation, warns Archana Singhal, Counsellor and Family Therapist, Founder of Mindwell Counsel in Delhi. "Although most people consider the holidays to be a time of happiness and love, many experience loneliness at this time. Additionally, limited exposure to natural light can disrupt circadian rhythms, affecting sleep patterns and mood,” she says, adding that these factors, when combined, increase the risk of developing Seasonal Affective Disorder (SAD) and other mood disturbances during the winter months.

Singhal suggests one should watch out for the following risks, and lists a few preventive steps to stay healthy in winter:

Seasonal Affective Disorder (SAD): As the exposure to sunlight decreases seasonal affective disorder, a type of depression linked to seasonal changes, becomes more common in winter. The lack of sunlight exposure can cause dips in serotonin levels and lead to imbalances in melatonin, contributing to feelings of sadness, lethargy, and even hopelessness.

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Poor immunity: Come winters and you may spend more time indoors, probably in closer contact with others. This may increase the risk of respiratory infections like cold and flu. A drop in vitamin D, lower activity levels, and the dry air typical in heated indoor spaces may reduce immune function, making you more susceptible to illnesses during the colder months.

Weight gain: Reduced daylight and colder temperatures often lead to lower activity levels, and many people find themselves craving carbohydrate-rich comfort foods during winter. This combination can result in weight gain, which may further impact energy and mood.

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Strategies to cope with the mental health challenges that come with the winter months:

Consider light therapy: For those who don’t have access to sufficient daylight, light therapy lamps can help. These lamps mimic sunlight and can be an effective tool for managing SAD symptoms. However, consult a mental health professional before starting light therapy to ensure it is suitable for your needs.

Outdoor workout: Exercising outdoors has several benefits, which also include physical activity and exposure to daylight. A brisk walk during lunch time or an afternoon jog can provide much-needed sunlight exposure and boost your mood

Mindfulness practices: Practicing mindfulness activities such as meditation, deep breathing, and progressive muscle relaxation, can help reduce the symptoms of SAD. These exercises help manage stress and promote a sense of calm. Taking just 5–10 minutes daily for a mindfulness session can improve your mental clarity and help you feel more grounded.

Focus on balanced meals: Introducing a variety of fruits, vegetables, lean proteins, and whole grains into your diet can go a long way. These foods provide nutrients that support mental health, such as omega-3 fatty acids, vitamins, and minerals.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.