It can be one of the earliest signs of a potential chronic illness so shouldn’t be dismissed
Feeling more tired than usual is common over winter, as colder darker days can leave anyone feeling lethargic. But fatigue – extreme tiredness experienced for a prolonged period – can be notably intense during this season. Cold weather can make you tired because your body uses more energy to stay warm, and the lack of sunlight during winter can disrupt your circadian rhythm (sleep-wake cycle).
Experts warn that whilst it’s important not to panic if you’re experiencing the seasonal blues, persistent tiredness can be one of the earliest signs of a potential chronic illness so shouldn’t be dismissed entirely. Research published in the British Journal of General Practice found that people reporting ongoing fatigue are significantly more likely to develop serious health conditions than those without fatigue, so awareness of the signs could change a life for the better.
Dr Punam Krishan, TV GP working with Stannah, has explained the differences between normal winter fatigue and signs of something that needs attention. She said: “It’s normal to feel a bit more tired in winter, but fatigue that lingers for weeks, gets worse, or starts affecting living daily life to the fullest should never be ignored. At worst, chronic illnesses like ME – also known as chronic fatigue syndrome (CFS) – lung disease or autoimmune conditions such as rheumatoid arthritis can all present first as unexplained tiredness. If everyday activities like climbing stairs or walking between rooms start to feel MUCH harder, it’s important to check in with your GP.”
What are the symptoms of long-term chronic fatigue?
Long-term or chronic fatigue often lasts more than a month and doesn’t improve with rest. It may be accompanied by other symptoms such as:
- Muscle aches or joint pain
- Persistent headaches
- Shortness of breath, even after mild exertion
- Problems with memory or concentration (known as ‘brain fog’)
- Feeling dizzy or weak when standing
- Poor sleep despite feeling exhausted
Dr Punam added: “If you’re feeling tired then you should listen to your body and rest. If you’re experiencing tiredness that’s clearly out of the ordinary for you, it’s worth getting checked.”
Signs of underlying illness and when to see your GP
Dr Punam said: “If you’ve noticed your tiredness lasting more than a few weeks or you’ve developed new symptoms such as unexplained weight loss, night sweats, pain or severe breathlessness, it’s important to speak to your GP. Early advice can make all the difference in finding the cause and getting the right support or, at least, offering you peace-of-mind.”
How to manage seasonal fatigue
For most people, winter fatigue will improve with some practical changes at home like a little more rest and self-care. To help manage seasonal tiredness, here are Dr Krishan’s practical tips:
- Listen to your body: Rest when needed, but don’t ignore fatigue that feels different or impacts your daily activities
- Eat energy-supporting foods: Include whole grains, lean protein, oily fish, nuts and iron-rich leafy greens to help maintain stable energy levels. If you have an autoimmune disease, eating anti-inflammatory foods such as berries and tomatoes can also help to reduce the fatigue experienced when your body is trying to heal a flare-up
- Review your vitamin intake. Ask your GP about vitamin D and B12 levels, which are commonly low in winter and can affect energy. You can then add supplements to support your diet where needed
- Check your sleep environment. Poor sleep quality can worsen fatigue so ensure your mattress offers good support. Create a cosy sanctuary in which to enjoy a wind-down routine involving habits like reading a book or relaxing in the bath. Ideally, keep your bedroom dark (black-out blinds are great for this), quiet and at the right temperature.
- Prioritise off-screen time: Reduce prolonged screen use, especially before bed, as blue light makes it harder to drift off and can be too stimulating for the mind when you are trying to wind down for sleep
- Keep a simple fatigue journal. If you feel your fatigue is worse than normal, note daily energy patterns and make a list of tasks or movements that are proving harder – like climbing stairs, doing jobs around the house or shopping
- Build in movement breaks. Gentle movement such as stretching, walking around your home and garden, or breathing exercises can slowly help break up long periods of inactivity
- Try outdoor daylight exposure. Aim for at least 20 minutes outdoors each day as natural light, such as during golden hour, helps regulate your body clock and can improve mood and energy particularly during wintertime.
Dr Punam said: “Spotting the difference between normal winter tiredness and a possible red flag could make all the difference in getting the right support. If fatigue persists or starts to affect daily life, it’s important to seek advice from a healthcare professional.
”For people who experience chronic fatigue, which can be particularly difficult in the winter months, it’s wise to be kind to your mental health and to not push yourself too hard. Balance is key to ensure that you aren’t doing too much – which can make fatigue even worse.
“Be honest with the people around you about the physical and mental symptoms you’re experiencing so you can be supported in the right way.
