Struggling With Low Winter Energy? Start With These Tips

Photo by Andre Morgan

Winter has a way of draining your spark.

Shorter days mean less sunlight, which can lower serotonin and vitamin D — two key players in mood and energy. Cold weather also keeps most of us indoors, moving less and sharing more seasonal bugs. Even your sleep and circadian rhythm can shift, leaving you feeling sluggish before the day even starts.

But you don’t have to settle for low winter energy. With a few smart, science-backed habits, you can support vitality and healthier aging all season long.

How to Get More Winter Energy: 5 Science-Backed Habits

These simple tips may help you beat the winter slump, especially when combined:

1. Start Your Mornings with Sunlight

Try to get natural light in your eyes within 20 minutes of waking, even on cloudy days. Morning light is one of the strongest signals for resetting your circadian rhythm, the internal clock that governs your energy, focus, and sleep.

That early brightness tells your brain to dial down melatonin and allow the healthy rise in cortisol that helps you wake up. Just 5 to 15 minutes of morning light can support steadier daytime energy and set you up for better sleep, which may help you feel more energized the following day, too.

2. Hydrate Your Body (and Your Air)

Cold, dry indoor air can dry out your sinuses, which help filter the air you breathe and support your respiratory system’s natural defenses. Low humidity can also contribute to dehydration, a common trigger for lower energy and that familiar winter slump.

Keep your space at 30–50% humidity and drink water or warm herbal teas consistently throughout the day to support steady hydration and energy during the colder months.

3. Keep Up With Your Protein Goal

Winter meals often lean heavier, sweeter, and more carb-forward; they’re the kind of comfort foods that can lead to quick energy spikes followed by the familiar crash. But protein-rich meals help slow digestion and keep blood sugar and energy levels on a more even track.

Protein also has a higher thermic effect, meaning your body uses more energy to digest it compared to carbs or fat. That extra heat production (thermogenesis) can make you feel warmer and more energized.

4. Resist the Urge to Hibernate

Exercise lifts your mood and also encourages your mitochondria (your cells’ energy producers) to work more efficiently, which may help reduce feelings of sluggishness.

Even short 10-minute movement breaks can make a difference. Try stepping outside for a brisk walk to reset your energy, get some natural light, and support a more positive, focused mindset.

5. Add Ergothioneine for Winter Vitality

Ergothioneine is a rare amino acid and antioxidant found naturally in mushrooms and fermented foods. Your body moves it into cells through a dedicated carrier, where it helps protect mitochondria.

Research suggests that ergothioneine helps cells handle oxidative stress and maintain steady energy, especially during periods of stress or strain. Winter brings plenty of that, so it’s a good time to get more of it from food or supplements.

Let’s Make Winter a Season of Strength, Not Slump

Winter has a way of testing your energy and mood. But simple daily habits — morning light, steady hydration, protein-forward meals, movement, and supportive nutrients — can make winter a lot less draining.

Start layering these habits into your winter routine, and the benefits may carry well beyond the season.

- Devan Ciccarelli is a NASM-Certified Personal Trainer, Nutrition Coach, and Women's Fitness Specialist who writes on health and lives in Florida with her two kids.