The northern hemisphere’s shorter daytime hours at this time of year often leave people lethargic, fatigued and just all round flat.

This is largely a consequence of a blunted circadian rhythm.

In short, light sets off a chain of reactions in the body which in turn impact how we feel.

When experiencing low levels of light for months on end, our body naturally produces more of our sleep hormone, melatonin leading to fatigue and tiredness.

More light on other hand signals to our brain to be awake and alert, while less light tells our brain to downgrade energy production.

Tips

This is why we want to reduce our exposure to artificial light in the evenings to optimise our chances of sleep.

For now, take the opportunity to expose yourself to light outdoors whenever possible, ideally towards the beginning of the day.

If this is not possible, consider investing in an SAD lamp, one with 10,000 lux of illumination.

Using it daily in the morning can help mimic replicate the level of light outside and fight fatigue and low moods that typically come alongside longstanding low light.

In addition to light therapy, maintaining a regular routine during the darker months can also support a healthier circadian rhythm.

This includes waking and going to bed at consistent times, eating meals at regular intervals, and engaging in daily movement—even if it’s just a short walk outside. These consistent habits help anchor your internal clock and buffer the effects of seasonal changes.

It’s also important to nurture your emotional well-being during this time. The winter blues can creep in subtly, so staying socially connected, practicing mindfulness, or even incorporating a few minutes of breathwork or stretching each day can help lift energy levels.

While we can’t control the seasons, we can adapt our behaviours to support our biology.

By taking a proactive approach—getting morning light, limiting blue light at night, and keeping a balanced routine—you’ll be far better equipped to manage winter fatigue and support steady energy throughout the season.

You can find other ME/CFS related blogs here.