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  • Writer's pictureDr. Carter McEachern

Winter blues? Try these 5 habits for a natural energy boost

Feeling tired and sluggish during these short winter days? Try incorporating these 5 habits to beat winter fatigue, naturally boost energy levels and take control of your day!


  1. Get enough sleep → One of the most effective ways to boost energy is to make sure you’re getting adequate sleep. Men should be aiming for 7-9 hours, while women should be aiming for 8-10 hours of sleep per night to help to feel rested and energized. Hitting the snooze button will be your worst enemy!

  2. Consuming a balance diet → A diet that consists primarily of whole foods (fruits, vegetables, healthy fats, and protein) can help to give you sustained energy throughout the day. Avoid sugary snacks and drinks as they can lead to a crash in energy levels.

  3. Exercise regularly → Regular physical exercise can help boost energy levels by releasing endorphins as well as improving circulation and oxygen flow to the body. Even moderate exercise, such as a brisk walk, can help to increase energy. Aim for early morning (within 30 minutes of waking up) or mid afternoon exercise to prevent the energizing effects of endorphins from impacting your sleep.

  4. Stay hydrated → Drinking enough water (minerals, electrolytes, & salts) is essential for maintaining energy levels. Dehydration can lead to fatigue and reduced energy.

  5. Get some sunlight → Exposure to sunlight, especially upon waking, can help improve energy levels by regulating the body’s natural sleep-wake cycle (circadian rhythm). For those in the North, this can be a challenge with the sunrise occurring well into the work day and temperatures dropping below freezing. A brisk walk outside during peak sun hours is a great strategy.


By incorporating these natural energy boosters into your routine, you can help to increase your energy levels while also reducing the need to reach for the artificial energy boosters that are widely promoted and marketed.

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