Winter tiredness: why dark mornings feel so hard and what helps
It is still dark outside, the alarm goes off, and your body simply does not want to move. Many people feel more tired in winter and find it harder to get out of bed in the morning. Here you will learn why that is and which simple habits can help you through the dark season.
Note: This article is for general information only and does not replace medical advice. If tiredness or low mood persists, please speak to a doctor.
Why we feel more tired in winter
Our body takes many of its cues from light. Bright daylight in the morning signals that the day has begun. Darkness in the evening signals that it is time to wind down. In winter, this rhythm gets out of step. The alarm goes off, it is still dark outside, and your body feels as if it were still night.
On top of that, in the cold season we spend more time indoors, move less and sit in front of screens for longer in the evening. Many people know the result: you feel tired early in the evening, still do not sleep particularly well and can barely get out of bed in the morning. This winter tiredness is very common, and there are a few simple things you can do about it.
Typical signs of winter tiredness
Hard to get out of bed
Even though you have actually slept enough.
Snooze button
Pressed several times, until time is really running short.
Afternoon slump
Often paired with a craving for something sweet or a coffee.
Tired early in the evening
And yet your sleep is restless.
Reaching for the smartphone
First thing in the morning, just to feel awake at all.
Less drive
It is dark and cold outside, so you would rather stay in.
In winter, there is one thing your body misses most in the morning: light. That is exactly where it pays to start.
What helps with winter tiredness
1. Get as much daylight as you can
Even on cloudy days, it is much brighter outside than indoors. A walk in the morning or during your lunch break brings together light, movement and fresh air. Even twenty minutes can feel noticeably good.
2. Regular sleep times, even at the weekend
Going to bed and getting up at roughly the same time every day gives your internal clock something to hold on to. Especially in winter, when natural light is a weaker timekeeper, this regularity becomes more important.
3. Wake up with light instead of in the dark
When the sun has not yet risen outside, a wake-up light like HORIZON can bring the sunrise into your bedroom. Ten minutes before your wake-up time, the light slowly grows brighter, then a gentle nature sound wakes you. You no longer wake up in complete darkness, but in a room that has already become light. You can read more in our wake-up light guide.
4. Dim the lights in the evening and put the smartphone away
What is missing in the morning is often too much in the evening: bright ceiling lights, screens, the smartphone until just before you fall asleep. Dim the lights in the evening, put your smartphone out of reach an hour before bed and give yourself a calm, screen-free wind-down.
5. Build movement into your day
Exercise in winter does not have to mean training in the dark. Taking the stairs instead of the lift, walking part of the way to work or a few stretches in the morning get your circulation going and help you start the day more awake.
6. Close the day mindfully
Many of us carry our thoughts all the way to bed. A few minutes of writing in the evening help to clear your head. The RITUAL JOURNAL gives you a calm, steady framework for this, entirely without a screen.
HORIZON wakes you with slowly brightening light and gentle nature sounds, with no app and no smartphone. Try it risk-free for 30 nights.
Discover HORIZONFrequently asked questions
Tiredness and sleep in winter
Why am I so tired in the morning in winter?
Light is one of the most important timekeepers for your internal clock. In winter, it is often still dark when you get up, so your body lacks the natural signal that the day has begun. That is why many people feel more sluggish in the morning than in summer.
What helps with winter tiredness?
Helpful habits include getting as much daylight as possible, especially in the morning, regular sleep times, movement in the fresh air and a calm evening with less screen time. A wake-up light can make waking up on dark mornings more pleasant.
Can a wake-up light help in winter?
A wake-up light like HORIZON slowly grows brighter ten minutes before your wake-up time and then wakes you with gentle nature sounds. Many people find waking up on dark winter mornings this way much more pleasant than with a shrill alarm tone.
