Why do I feel tired in winter (January)? It's a question many people ask themselves. The explanation lies in our biorhythms . In winter, the days are shorter and we get less natural light. This affects the production of melatonin, our " sleep hormone ," which makes us feel more drowsy or lethargic.

At the same time, the production of serotonin , the " happiness hormone ," is inhibited by the lack of daylight. Add to that the cold weather, less exercise, and often unhealthy eating habits, and you have the perfect mix for an energy dip.

With the right approach, you can break this pattern and avoid getting stuck in the infamous winter fatigue. Time to take action!

Daylight is essential for your energy levels . Even in winter, when the sun rarely shines, it's important to get outside. Exposure to daylight helps regulate your internal clock and stimulates serotonin production.

Plan a walk in the morning or during your lunch break. Even 10 minutes outside can make a difference.

Can't get outside every day? Consider a daylight lamp. These lamps simulate sunlight and can be effective against the winter blues.

With the right approach, you can break this pattern and avoid getting stuck in the infamous winter fatigue. Time to take action!

Exercise is a natural energy booster for winter . Physical activity not only increases your energy levels but also stimulates the production of endorphins , the " feel-good " chemicals in your brain.

Don't feel like going to the gym? No problem!

Walking, yoga , or even a simple stretching routine at home can help. For winter days, we recommend ice skating (especially fun if you can do it on natural ice) or a brisk walk in the woods. Exercise doesn't have to be a punishment – choose something you enjoy, and you'll be more likely to stick with it.

We recommend using them in the morning to support your natural rhythm. For example, we have a daylight lamp alarm clock. Click here for the lamp.

With the right approach, you can break this pattern and avoid getting stuck in the infamous winter fatigue. Time to take action!

Healthy food forms the foundation of your energy . In winter, it's tempting to reach for comfort foods like sugary snacks, but this often causes an energy slump later in the day. Instead, choose foods that give you long-lasting energy .

Think complex carbohydrates like oatmeal, whole grains, and sweet potatoes. Combine these with proteins and healthy fats like nuts, avocado, and oily fish. Don't forget your fruits and vegetables either – oranges, kale, and pumpkin are especially great winter options. Eat seasonally.

We have a whole blog about seasonal vegetables: click here.

The dark days make it tempting to stay in bed longer , but too much sleep can actually have a negative effect on your energy levels . Finding the right balance is important.

Follow a consistent sleep schedule, getting 7 to 9 hours of sleep daily . Create a restful sleep environment by turning off screens an hour before bedtime.

We believe in the power of natural supplements to support your body, especially during the winter months. Energy boosters like magnesium , vitamin D3 , Energy Boost , and adaptogenic herbs like ashwagandha are particularly effective.

With the right approach, you can break this pattern and avoid getting stuck in the infamous winter fatigue. Time to take action!

• Vitamin D3: A must-have in winter, as our body cannot produce enough of it due to a lack of sunlight.
• Power 5 Magnesium: Supports your energy metabolism and helps with fatigue.
• Ashwagandha Complex: A powerful herb that reduces stress and balances your energy.
• Energy Boost: Guarana, among other ingredients, helps you stay fresh and alert. In addition, vitamins B2, B3, B5, B6, and B12 support energy levels and fatigue.

Mental health and energy are closely linked . Stress and sadness can significantly impact your energy levels. Take time for yourself to relax and quiet your mind.

Try meditation or breathing exercises.

It doesn't have to be complicated—even 5 minutes a day can make a world of difference. Journaling is also a great way to organize your thoughts and let go of negativity.

It's easy to withdraw during the winter, but social connections are essential for your well-being. Meeting up with friends or family provides an emotional boost and can improve your mood.

Organize a fun winter activity, like a games night or a shared meal. Even a phone call can help you feel connected.

In addition to the tips above, there are additional ways to combat winter fatigue. Consider relaxing herbs like chamomile or lavender, essential oils for aromatherapy, and massages to reduce stress and tension.

An extra tip from us: try starting your morning with a glass of warm water with lemon. This not only boosts your digestion but is also refreshing and invigorating!

With the right approach, you can break this pattern and avoid getting stuck in the infamous winter fatigue. Time to take action!

As mentioned, vitamin D is one of the most valuable supplements in winter. It supports your immune system, helps keep your muscles and bones healthy, and plays a role in your mental well-being.

At Goldea Health, we offer high-quality, easy-to-take vitamin D supplements . Our formula is designed to ensure maximum absorption and effectiveness.

You don't have to overhaul your entire life to boost your energy levels this winter. Small, consistent changes often make a big difference. For example, start with a daily walk or adding more vegetables to your diet.

Every step you take to take better care of yourself will contribute to feeling more energetic and happier.

It is important to know what to avoid:

• Too little exercise: This slows down your metabolism and only makes you more tired.
• Excessive comfort food: Sugary foods cause your energy levels to spike and dip.
• Sleeping too long: This can disrupt your internal clock and keep you sleepy.

Winter doesn't have to be an energy disaster. With the right knowledge, supplements, and a little self-care, you can get through these dark months feeling refreshed and strong. Choose natural energy boosters from Goldea Health and give yourself the support you need to feel great – regardless of the season.

Ready to take the first step?
Discover our range and experience for yourself what natural support can do for you!