Winter Fatigue: 8 Habits to Keep Your Energy When the Days Get Shorter
Daylight, movement, regular hours, a short nap, meals, breaks, calm evenings: 8 habits against winter fatigue, and the signs that mean you should see a doctor.
November, grey days, dark by 5 pm: many people feel more tired at this time of year. This winter dip in energy is common and, most of the time, everyday habits are enough to get through it. Here are the ones that really help.
1. Go and find daylight
Go outside every day, ideally in the morning, even when it is overcast: outdoor light is still far stronger than indoor light. Walking to work or taking your lunch break outside already counts.
2. Move regularly
Physical activity is among the first pieces of advice for winter fatigue. Walking, cycling, swimming: choose what you enjoy, and go outdoors when you can.
3. Keep a fixed wake-up time
At weekends too. It is the time you get up, more than the time you go to bed, that sets your rhythm.
4. Allow yourself a short nap
Between 5 and 20 minutes, between noon and 3 pm, with an alarm so you don't overrun. Longer than that, it may disturb your night.
5. Eat at regular times
Balanced meals, without skipping any. Skipping a meal and then snacking keeps fatigue going.
6. Take real breaks
During the day, get up, walk for a few minutes, step away from the screen. Short, frequent breaks are more restful than one long, rare break.
7. Look after your evenings
Reading, soft music, a hot shower. Avoid alcohol, heavy meals and caffeine in the evening, and don't work in bed.
8. Slow down a little
Winter is not the season to do everything. Keep room for rest and leisure, without guilt.
Winter fatigue or seasonal depression? Seasonal depression affects 1 to 3% of people, mostly women. It comes back every year at the same time, with sadness, a need to sleep a lot and sugar cravings. Light therapy is a medical treatment: discuss it with your doctor before starting.
When to see a doctor
See your doctor if fatigue lasts several days or weeks despite these changes, if you can no longer manage your usual activities, if it comes with low mood or anxiety, or with other signs: fever, unexplained weight loss or gain, pain, very heavy periods, strong thirst.
If you have dark thoughts, in France call 3114, free and available 24/7. Elsewhere, contact your local crisis line.
A pause that recharges, designed for people who feel winter fatigue
I designed the Seasonal vitality listening programme for people who feel winter fatigue and the lack of light, and who want to look after their vitality through the seasons: 36 quiet minutes, in a bright place, headphones on, one session every 8 days over 60 days. It does not replace your doctor's advice. To discover the method, the first session of the Anti-Stress programme is free.
Éric Rosati, osteopath with 30 years of experience. This article is for information and does not replace your doctor's advice.
Sources (in French): Assurance Maladie, Fatigue: what to do and when to see a doctor · Santé.fr, Is light therapy effective for seasonal depression? (2025)
🎧 Recommended programme: Seasonal vitality
To listen to with headphones, in a quiet place, at your own pace.