Feeling More Tired as the Days Get Colder?

Understanding seasonal fatigue and finding gentle ways to support your energy as winter approaches.

Have you noticed that you're feeling a little more tired lately?

Maybe getting out of bed in the morning is taking more effort.

You might find yourself wanting to curl up on the couch earlier in the evening, or perhaps the walk that felt manageable a few weeks ago is suddenly feeling harder.

As the days get shorter and the temperatures drop, our routines begin to change.

We spend more time indoors, see less natural daylight, and sometimes find ourselves moving less without even realizing it.

For some people, these changes are barely noticeable.

For others, especially those already managing fatigue, chronic symptoms, or recovering from a concussion, the shift into winter may feel more significant.

If you've noticed your energy changing, it may be worth taking a closer look at what's happening rather than automatically expecting yourself to keep doing everything the same way.

Our bodies respond to the environment around us, including changes in daylight.

Natural light helps regulate our circadian rhythm, the internal clock that influences when we feel awake and when we feel ready for sleep.

As daylight hours decrease, some people notice changes in their sleep patterns, mood, and energy levels.

You might feel sleepier in the morning, less motivated to get outside, or more tired toward the end of the day.

For some people, seasonal changes in mood and energy can become more significant and may be associated with seasonal affective disorder, a form of depression that follows a seasonal pattern.

But not every change in winter energy is seasonal depression.

Sometimes the shift is more subtle.

You may be sleeping at different times, spending less time outdoors, or noticing that your usual routine doesn't feel quite as manageable.

The important thing is to pay attention to what's changing and consider what kind of support might be helpful.

If you're living with persistent post-concussion symptoms, fatigue may already be something you think about throughout the day.

You might have learned that even ordinary activities can require more energy than expected.

A short walk, grocery shopping, preparing dinner, or spending time with family may leave you needing additional rest afterward.

When winter arrives, there can be new things to navigate.

You may be getting outside less often because of the cold or shorter daylight hours.

Your walking routine might change.

Getting dressed for colder weather, navigating snow or slippery surfaces, or fitting activities into a shorter day can introduce different demands.

And if you're already carefully managing your energy, even small changes in routine can feel noticeable.

This doesn't necessarily mean your concussion symptoms are getting worse because of the season.

There can be many reasons for changes in fatigue, and it's important not to assume that winter is the explanation for every symptom.

But it does give you an opportunity to pause and notice whether your usual routines still fit your current capacity.

You don't need to force yourself to maintain exactly the same routine throughout the year.

Sometimes a different season calls for a different approach.

Before making changes, I often encourage people to begin with observation.

What is your energy like when you first wake up?

Are there certain times of day when movement feels easier?

Do you notice a difference in your energy after spending time outside?

How do you feel after a walk, immediately afterward, and later that evening?

What happens the following day?

These questions can help you begin recognizing patterns.

You don't need to track every detail or create another complicated system.

Even a few notes in a journal or on your phone may help you notice things you hadn't connected before.

Perhaps you feel better when you get outside earlier in the day.

Maybe you notice that your energy is more consistent when your sleep and wake times are regular.

Or perhaps you're discovering that your afternoon walks have become more difficult as the weather changes.

There isn't one right answer.

The goal is simply to understand your own experience a little better.

Five Gentle Ways to Support Your Energy This Winter

1. Make Room for Natural Daylight

One of the simplest ways to support your daily rhythm is to spend some time in natural daylight when you can.

That might mean stepping outside in the morning, taking a short walk around your yard, or sitting near a window while you have your breakfast.

Outdoor daylight is generally much brighter than indoor lighting, even on cloudy days.

You don't need to turn this into another task you have to accomplish perfectly.

If going outside isn't manageable that day, you can still open the curtains and spend some time in a brighter part of your home.

Start with what feels reasonable for you.

2. Adjust Your Movement Instead of Abandoning It

When the weather gets colder, it's easy for movement routines to change.

You may not feel like going outside as often, or the conditions may make your usual walk more challenging.

Rather than assuming you have to maintain the same walking distance or duration, consider what is appropriate for your current capacity.

Perhaps that means choosing a shorter route.

Maybe you walk at a different time of day when it's warmer and brighter.

Or you might explore some gentle indoor movement when outdoor conditions aren't suitable.

If you're recovering from a concussion, any increase or adjustment in physical activity should be guided by your symptoms and the recommendations of your healthcare providers.

The important thing is not to measure success only by how much you do.

Sometimes maintaining a manageable routine is meaningful progress.

Consistency doesn't have to mean doing the same amount every day.

It can mean finding ways to keep movement part of your life while respecting what your body can currently tolerate.

3. Pay Attention to Your Breathing

When we're cold, stressed, concentrating, or working hard to complete a movement, we may not notice changes in our breathing.

Some people begin taking shallower breaths or holding their breath during certain activities.

Throughout the day, take a moment to notice how you're breathing.

Are your shoulders lifted?

Does your jaw feel tight?

Are you holding your breath when you stand up, reach for something, or move around the house?

You don't need to force yourself to breathe in a particular way.

Start by noticing.

If it feels comfortable, allow your breathing to settle into a natural rhythm.

You might also notice whether softening your shoulders or slowing down a movement changes how it feels.

Small moments of awareness can help you become more familiar with your body's responses.

4. Give Your Day Some Gentle Structure

When the days become shorter, our routines can begin to shift.

You may find yourself going to bed later, waking at different times, or feeling less motivated to follow your usual schedule.

A little structure can help create predictability.

That might mean getting up around the same time most mornings, eating meals regularly, or making space for movement and rest at times that work for you.

This doesn't mean filling your calendar with activities.

In fact, I often find that a simpler plan is more useful.

When you're already managing fatigue, having too many things to accomplish can become overwhelming.

Try choosing one or two things that matter most that day.

Leave space between activities when you need it.

And remember that rest is part of your day, not something you need to earn after you've finished everything else.

I want this to fit into real life.

If your routine only works when you have plenty of energy, it may need some adjusting.

5. Learn to Recognize Your Yellow Lights

One of the things I talk about in my work is learning to recognize your yellow lights.

These are the earlier signs that you may be approaching your current limit.

For some people, that might be a change in concentration.

For others, it could be increasing fatigue, feeling less steady, changes in breathing, or noticing that movements suddenly require more effort.

Your yellow lights may look different from someone else's.

And they may change depending on what else is happening in your day.

When you begin to recognize these patterns, you have more information to help you decide whether to continue, modify an activity, or take a break.

This isn't about monitoring every sensation or becoming afraid of movement.

It's about understanding how your body responds.

If symptoms are new, worsening, or concerning, it's important to seek appropriate medical advice rather than assuming they're simply part of your usual fatigue pattern.

What If You Don't Have the Energy to Do All of This?

Then don't do all of it.

You don't need five new habits, a complicated morning routine, or another list of things you're supposed to get right.

Choose one thing.

Maybe this week you notice what time of day you have the most energy.

Maybe you make a little room for daylight in the morning.

Or perhaps you pay attention to how your body responds to your usual walk.

That's enough to begin.

The goal isn't to create more work for yourself.

It's to become more aware of what supports you and what may need adjusting.

And what helps one person may not be what helps another.

If you've been working on increasing your walking or movement tolerance, seasonal changes can be a useful reminder to revisit your starting point.

Your baseline is simply what you can currently manage, including how your body responds during and after an activity.

It's not a measure of your worth or how hard you're trying.

It's information.

If your usual walk has become more challenging, you may need to look at what's changed.

Is the walking surface different?

Are you spending more energy on other parts of your day?

Has your sleep changed?

Are you walking at a different time?

Or are there symptoms that deserve further assessment?

Sometimes the next step is progression.

Sometimes it's maintaining what you've been doing.

And sometimes it's making an adjustment so your routine remains manageable.

This is about the long game.

A good plan needs to work with your actual life, not just look good on paper.

Although seasonal changes can affect sleep, mood, and energy, ongoing or increasing fatigue shouldn't automatically be attributed to the weather.

Fatigue can have many contributing factors, including sleep difficulties, medication effects, mood changes, medical conditions, and persistent concussion symptoms.

If you're experiencing significant changes in your energy, your symptoms are worsening, or fatigue is interfering more with everyday life, speak with your healthcare provider.

And if you notice ongoing low mood, loss of interest in activities you normally enjoy, or marked seasonal changes in sleep and energy, it's worth discussing those changes as well.

You don't have to figure out the cause on your own.

As we move into winter, I encourage you to notice what your body may need rather than automatically expecting it to manage everything exactly as it did during the summer.

Maybe you need a different walking time.

Maybe your routine needs a little more structure.

Perhaps you're noticing that rest, movement, and daily demands need to be balanced differently.

You don't need to change everything at once.

Start with one thing you can observe.

Make a small adjustment if it makes sense.

Then notice how you respond.

This isn't about pushing through.

It's about understanding your body and finding what feels doable.

And we adjust as we go.

Bobbi Lalach, Kinesiologist and Certified Yoga Therapist (C-IAYT)KINnection Yoga Therapy