Solid Life
Seasonal fatigue: why it happens and how to stay motivated naturally
Do you find it difficult to keep your energy levels high and your spark alive when the days are getting shorter? When light is scarce, temperatures drop, and everyday life speeds up before the holidays, many people feel a decline in energy and mood. This is known as “seasonal fatigue” – the moment when the body and mind begin to wear out and motivation gradually declines.
When the days get shorter and the cold season calls us to rest, it’s easy to feel exhausted or apathetic. The good news is that there are ways to maintain our vitality – completely naturally and without forcing ourselves.
Why do we lose energy during the dark months?
Shorter days and less sunlight lead to changes in hormonal balance. Serotonin (the hormone responsible for good mood) levels decrease, while melatonin, responsible for sleep, increases. The result? We become sleepier, more distracted, and less motivated.
These changes often lead to a condition known as seasonal fatigue – the body’s natural response to the lack of light and lower temperatures. The body tries to conserve energy, but this sometimes feels like a drop in energy and mood.
In addition, cold weather and lack of exercise slow down metabolism, which further lowers energy levels. Many people say they feel “heavy,” apathetic, or simply “lifeless.”
How can we naturally maintain our energy and motivation?
1. Go outside and be active
Even 15–20 minutes of daylight can work wonders for your hormones and energy levels. Daytime walks, short workouts at home, or yoga keep your circulation going and help you cope with seasonal fatigue during winter.
Try to exercise at the same time every day a regular routine stabilizes your biological clock.
2. Eat for energy, not comfort
Когато ни липсва енергия, често посягаме към сладко, тестено или кофеин. Но това води до резки пикове и спадове в кръвната захар.
По-добре е да заложиш на храни, които поддържат енергията стабилна през деня:
- Foods rich in B vitamins, magnesium, and iron;
- Whole grains and complex carbohydrates (oats, buckwheat, brown rice);
- Proteins – they provide stable energy and support the synthesis of dopamine, the “motivational” neurotransmitter.
3. Support your body with natural adaptogens
Some plants have a natural ability to help the body adapt to stress and fatigue.
Rhodiola rosea (Golden Root): One of the most researched adaptogens. It supports stress resistance, improves concentration, and regulates cortisol levels.
Ecdysterone: Used in traditional Siberian medicine to increase endurance and restore energy. Modern research shows a potential effect on skeletal muscle development, physical endurance, and metabolism.
Geranium: Known for its antioxidant and immune-boosting properties. It helps cleanse toxins and strengthens the immune system during the winter season.
4. Reset your mind
Energy is not only physical – it also comes from the way we think.
- Plan small goals that can be easily achieved – every little “yes” fuels motivation.
- Create a morning ritual – light, movement, a glass of water, and a few deep breaths.
- Maintain mental hygiene – limit news consumption, spend more time offline, keep a gratitude journal.
Even small habits, if consistent, can restore a sense of control and inner energy.
5. Sleep – the most underrated energy resource
As cliché as it may sound, quality sleep is the foundation of energy.
Try to go to bed and wake up at the same time every day, avoid using your phone before bed, and ensure your room is cool and dark. If you have trouble falling asleep, herbs such as lemon balm, chamomile, or magnesium can help in the evening.
When is fatigue not just “seasonal fatigue”?
While mild fatigue and low energy during the short days are normal, sometimes the signals from your body are more serious. If you feel constantly tired, have difficulty concentrating, experience changes in appetite or mood, or if even your favorite activities no longer bring you joy, this could be a sign of a health problem. Common causes can include anemia, thyroid problems, chronic stress, or depression.
It is important to pay attention to these symptoms and seek professional advice, rather than simply attributing them to “winter apathy.” Early recognition of the true cause helps us restore our energy and take care of ourselves effectively.
Light your spark from within
The short days and cold weather are challenging, but you don’t have to put up with seasonal fatigue and lack of motivation. Your body just needs a little more support – proper nutrition, exercise, sunlight, and a balance between mind and body.
Once you have taken care of your basic needs – exercise, balanced nutrition, quality sleep, and light – support your body with natural adaptogens for energy and concentration. These small but consistent steps are the most effective natural ways to achieve greater energy and inner balance.
Use the winter season to recover and allow your body and mind to work in harmony.
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The information is for general educational purposes only and does not replace consultation with a doctor. If you have a medical condition or are taking medication, consult a specialist.
The products described are dietary supplements, not medicines. The products are not a substitute for a varied diet. Do not exceed the recommended daily dose. Not recommended for pregnant women, nursing mothers, and children!
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