Get rid of tiredness - how to get through the winter full of energy!
Get rid of tiredness - how to get through the winter full of energy!

Get rid of tiredness - how to get through the winter full of energy!

Winter: Cold, dark and somehow always a little sluggish. Who hasn't experienced it? The days are short, motivation is even shorter and tiredness seems to be the basic feeling of the season. But put an end to that! There are actually a few surprising and effective tricks you can use to get rid of your tiredness. Here are some real game changers for your energy levels.

Wake-up light - daylight lamps to combat winter fatigue

In winter, we often lack the natural light that keeps us awake. Daylight lamps can help by promoting the production of serotonin and inhibiting the release of melatonin - making you more alert and focussed.

Set up the lamp in the morning or mid-morning so that the light falls directly on your eyes for 20-30 minutes. You can read, have breakfast or work while doing this. A simple and effective tip that will banish your winter blues and give you more energy!

Get rid of tiredness with Thermogenesis

Did you know that your body uses more energy by digesting certain foods - and therefore makes you more alert? This effect is called Thermogenesis. Proteins such as lentils, chickpeas, lean meat or eggs in particular boost your metabolism and keep you active.

Another stimulant: spicy food. Chillies and ginger get the circulation going by promoting blood flow. A spicy curry works wonders against winter fatigue.

Fragrance as a wake-up call

Essential oils such as peppermint, lemon or rosemary have a stimulating effect. A drop on the wrist or a few minutes with a diffuser can revitalise the senses. Also ideal for the desk!

Cold showers for hot energy

Okay, that sounds harsh at first, but Cold water in the morning can bring you out of hibernation like nothing else. Cold showers promote blood circulation, increase the oxygen content in the blood and release endorphins - perfect for you if you want to get rid of your tiredness and start the day focussed. A little tip to get you started: you don't have to take a completely cold shower. Start with warm water and finish with cold water for the last 30 seconds. That's enough to get your body going.

By the way: not only cold showers, but also Alternating showers (alternating between hot and cold) are a real pick-me-up. They promote blood circulation and activate the circulation.

Use a vitamin D booster

In winter, we often lack sunlight, which can lead to a vitamin D deficiency - one of the main causes of tiredness. A Vitamin D supplement can help. Have your vitamin D level tested beforehand to make sure whether you need additional support.

Get rid of fatigue through sufficient hydration

We often confuse tiredness with dehydration, especially in winter when we feel less thirsty. A glass of water with a squeeze of lemon juice or some mint in the morning can instantly boost your metabolism.

Even better: Warm water with lemon and honey. It warms from the inside, hydrates and gives you a little energy boost before the day really gets going.

Mini-workouts instead of marathon sessions

Not in the mood for long training sessions in winter? No problem! Instead, just 2-3 minutes of intensive exercise to shake off the tiredness. Just do a few jumping jacks, squats or jumping jacks - the main thing is to get your circulation going. Even a short stretching session will restore an amazing amount of energy.

How do you sleep?

Of course, your sleeping habits also play an important role. If you sleep too little, you will realise that even the best stimulants such as coffee, cold showers or a walk in the afternoon only help to a limited extent. The body needs sufficient time to regenerate - and this happens primarily during sleep.

It is not only the Quantitybut also the quality of sleep, which is crucial. If you often wake up tired even though you have supposedly slept enough, it could be due to hidden sleep robbers lie down. Alcohol, heavy meals in the evening or a bedroom that is too warm can affect the quality of sleep. Stress also plays a major role - consciously take time in the evening to round off the day mentally so that you don't go to bed with your mind racing.

Vitamin C - A natural energy booster

Vitamin C is not only good for the immune system, but also plays an important role in combating fatigue. It supports the production of Norepinephrinea hormone that increases alertness and promotes concentration. Vitamin C also helps to regulate energy levels by improving the absorption of iron - an important nutrient that often leads to exhaustion in the event of a deficiency.

The need for vitamin C is particularly high in winter, as the body often needs additional protection due to cold temperatures and less fresh food. Our vitamin C booster provides your body with the ideal support during the cold season.

Get rid of tiredness

Sources:

Schweiger, U. and Heinz, A. (2013): Light therapy: Effectiveness and application in seasonal depression. The neurologist, 84(10), pp. 1249-1256. Available at: https://link.springer.com/article/10.1007/s40211-013-0067-5 (accessed on: 13 January 2025).

Nugent, A.C., Bain, E.E., Thayer, J.F., et al. (2020): Heart rate variability during attention and emotion in major depressive disorder. Frontiers in PsychiatryAvailable at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7581590/ (accessed on: 13 January 2025).

Robert Koch Institute (RKI) (2025): FAQ on vitamin D - information on supply and importance. Available at: https://www.rki.de/SharedDocs/FAQ/Vitamin_D/Vitamin_D_FAQ-Liste.html (accessed on: 13 January 2025).

Zhang, X., Wang, Y., Chen, J., et al. (2023): The role of vitamin C in fatigue reduction: A systematic review and meta-analysis. Frontiers in Nutrition9, Article 9838489. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9838489/ (accessed on: 13 January 2025).

Pictures:

Cover picture cat: Pixabay, dexmac, #4218424
Essential oils: Pixabay, natural-cosmetics, #4004910
Hot lemon: Pixabay, silviarita, #1918107

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