10 tips to banish winter tiredness

• Use daylight lamps purposefully

A light therapy lamp can help especially in the morning to stabilise your circadian rhythm and bring your internal clock into balance. Simulating natural daylight can effectively relieve low moods.

• Ensure a balanced diet

A diet rich in vitamins, minerals and omega‑3 fatty acids supports your physical and mental health. Rely on fresh, varied foods to reduce the risk of mood dips.

• Pay attention to tryptophan‑rich foods and vitamin D

Foods such as nuts, legumes and oats contain the amino acid tryptophan, which is important for serotonin production. Vitamin D, found for example in oily sea fish like salmon or herring, additionally supports hormonal balance and can help ease the winter blues.

• Take cold or contrast showers in the morning

These invigorating showers stimulate circulation, improve blood flow and can provide new energy and drive. They are an excellent way to start the day when motivation is lacking.

• Go outside regularly for fresh air

A daily walk of about 30 minutes, ideally in the morning or at midday, can significantly improve your mood. Even natural daylight stimulates serotonin production, also called the "feel‑good hormone", and thus supports your well‑being.

• Use daylight outdoors even on gloomy days

Even under cloudy skies, outdoor light is much stronger than indoors. Take the opportunity to stabilise your mood — a short walk in the fresh air can work wonders.

• Exercise regularly and with enjoyment

Activities such as walking, cycling or cross‑country skiing promote serotonin production and reduce stress hormones. It is important to choose a sport you enjoy so you stay motivated in the long term.

• Keep your sleep–wake rhythm stable

Try to get up and go to bed at the same time each day. Too much sleep or irregular hours can worsen symptoms, while a balanced sleep routine ensures proper rest.

• Maintain social contacts

Exchanging with friends and family provides emotional support and can reduce the feeling of isolation that many people experience in winter. Plan regular meetups to foster a sense of community.

• Consider cognitive behavioural therapy (CBT)

This form of therapy helps you recognise and change negative thought patterns that often arise during winter low moods. Studies show that CBT contributes to long‑term mood improvement.