Check out these four tips to boost your energy.
You are not alone if you tend to feel more fatigued in winter. In fact, this condition is so common that many studies have produced science-based remedies to help you invigorate your winter months. Just don’t tell the bears.
Common Causes of Winter Tiredness
- Low Vitamin D Levels: Are you getting enough sunlight at the right time of day? Ten minutes of exposure to natural sunlight is typically enough to top up your Vitamin D levels for the day. And if you are wondering whether you can get Vitamin D through a window, the answer is “no.” Most commercial-made glass has UVB filters, so you need to get outside to benefit from the sunlight.
- Circadian Rhythm Disturbance: Shorter days and not enough light may interrupt your circadian rhythms by producing more melatonin—the hormone for regulating sleep.
- Seasonal Affective Disorder: Seasonal Affective Disorder, also known as S.A.D., is a type of depression that comes and goes with the seasons, most commonly spanning late fall to late winter. For a deeper dive into the topic, read our article Preventing Seasonal Affective Disorder as the Seasons Change.
Four Fatigue-Fighting Tips
1. Get 10 Minutes of Sunlight
Try to get as much natural sunlight as possible, even if it’s in small doses. Adding a little exercise such as walking outside to make the most of those natural rays is great, also keeping the blinds in your house open will increase natural sunlight exposure on top of being outside. Pro Tip: Go outside and set a timer on your phone for five minutes and walk in any one direction. When the timer sounds, turn around and come back home.
2. Dial In Your Sleep Hygiene
Commit to getting 8-10 hours of sleep, with a bare minimum of 7 hours. If you are having trouble sleeping, here are Aspen Valley Primary Care’s Top Tips on Improving the Quality of Your Sleep.
3. Take a Power Nap Between 12-3 pm
A quick 20 minutes between 12:00 pm and 3:00 pm can recharge your batteries. More than 20 minutes or later than 3:00 pm can interfere with getting a good night’s sleep. Learn how you can Boost Your Productivity with a Power Nap.
4. Exercise Outside
An early morning workout outside helps to regulate your circadian rhythms. If you are not a morning person, aim for a lunchtime or late afternoon workout a few hours before your bedtime. Working out too close to your bedtime can interrupt your sleep.
Talk With Your Doctor
If nothing seems to help, you may have a chronic condition that may be contributing to your fatigue, including Vitamin D deficiency, restless leg syndrome, sleep apnea, Seasonal Affective Disorder (S.A.D.) or hypertension.
Aspen Valley Primary Care’s team of internal, family and pediatric physicians are here to help you. Call today to schedule an appointment in Aspen or Basalt on 970.279.4111.