As soon as winter starts, many people start feeling lethargic, sleepy and tired. Some people think that it is their imagination, but it is not your imagination but it is the truth that our body’s energy starts decreasing in the cold season. Short days, cold winds and lack of sunlight affect both our sleep and mood.

According to a research, due to less sunlight in winter, the body’s circadian rhythm i.e. the natural process of sleep-wake gets disturbed. In such a situation, let us tell you today why sleep and fatigue increases in winter and what is the real reason behind it.

Why does lack of sunlight increase fatigue?

In winter, due to shorter days and less sunlight, the amount of a hormone called melatonin increases in the body, which makes us feel lack of sleep. When less natural light reaches the eyes, the body’s biological clock system also gets confused. Its effect is that one starts feeling sleepy during the day and does not get complete sleep at night. If you stay indoors for a long time then this problem increases further. In winter, due to layers of clothes and less sunlight, the body does not get enough Vitamin D. This deficiency not only reduces the energy of the body but also affects the mood. Research suggests that vitamin D deficiency can cause problems like fatigue, muscle weakness and even seasonal affective disorder. In such a situation, to maintain healthy health, it is beneficial to spend some time in the sun, eat Vitamin D rich foods like fish, eggs and dairy and if necessary, take supplements as per doctor’s advice.

Cold weather and sleep quality

The cold of winter not only makes the body shiver but also affects the quality of sleep. Due to long nights and less light, we fall asleep early in winter, but are not able to get deep sleep. If the room temperature is too hot or cold, it can also disturb sleep. In such a situation, for good sleep the room should be cool, dark and quiet. At the same time, you should try to sleep and wake up at the same time every day. Due to this, the body clock remains balanced and one does not feel tired.

Relief from seasonal depression and lifestyle changes

In winter, not only the body but also the mood fades away. Lack of sunlight reduces the level of serotonin which keeps us happy and energetic. Its effect is that the person may feel lethargic, irritable or depressed. Sometimes it can even turn into seasonal affective disorder. In such a situation, doing light exercise and listening to music improves the mood and returns natural energy to the body. In winter, most people like to eat heavy and carbohydrate-rich food, which makes the body sluggish. Instead of this, you can include oats, pulses, eggs and green vegetables in your diet which keeps you energetic for a long time. Lack of water can also increase fatigue, in such a situation drink adequate amount of water.

Ways to avoid winter fatigue

• To get relief from fatigue in winter, spend some time in sunlight as soon as you wake up in the morning.
• Apart from this, do light exercise daily which improves blood circulation.
• Keep the room cool and comfortable to sleep at night.
• Eat balanced and nutritious food daily.
• Spend some time outside during the day, so that the biological clock of the body remains correct.

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