What to Do When You Always Feel Sleepy and Tired
Winter often brings feelings of fatigue and a constant desire to sleep. Shorter days and less sunlight impact the body, leaving you drained. However, you can combat this seasonal lethargy and embrace the magic of winter with these effective tips from dietitian and sports nutrition consultant Amy Goodson.
1. Start Your Day with Protein
A protein-rich breakfast is crucial for fueling your muscles and sustaining energy throughout the day. Amy suggests including eggs, meat, or pairing oatmeal with fiber to stabilize blood sugar levels and provide sustained energy. Eating within an hour of waking helps kick-start metabolism and keep you active all day.
2. Maintain Stable Blood Sugar Levels
Balanced snacks, like yogurt with berries and granola or cheese with whole-grain crackers, prevent energy crashes. Combining protein with fiber-rich carbs keeps blood sugar steady, supports brain function, and reduces feelings of fatigue. A consistent blood sugar level also helps with emotional regulation and decision-making.
3. Incorporate Physical Activity
Regular movement enhances circulation and energy levels. Aim for at least 150 minutes of moderate-intensity exercise weekly. Even brisk walking can refresh your body and boost endurance. Amy emphasizes, “Exercise isn’t just for fitness—it’s a vital energy source.”
4. Prioritize Quality Sleep
Winter can disrupt your sleep patterns. Shorter days make it harder to stay active, leading to fatigue. Ensure you get 7–9 hours of sleep nightly to allow your body to recover and fight seasonal tiredness. Maintain good sleep hygiene by staying active during the day and winding down properly at night.
5. Stay Hydrated
Water is essential for energy. It transports nutrients to your cells, ensuring optimal bodily function. Drink 8–10 glasses of water daily, especially in winter when dry air increases water loss. Staying hydrated keeps you energized and revitalized.
With these simple but effective strategies, you can reclaim your energy this winter. Don’t let fatigue take over—make the most of this season and feel energized to enjoy its wonders.