The clocks have changed, the sky’s darkening in the afternoon, and your energy seems to have packed up and gone on holiday. Sound familiar? When the temperature drops and daylight disappears, it’s completely normal to feel sluggish. But you don’t have to settle for running on empty in autumn and winter.
We’re not talking about overhauling your lifestyle or finding an extra hour in the day. Small, smart tweaks can make a real difference to how energised you feel, even in the middle of winter.
In a rush? These are the key takeaways
Counterintuitive as it may seem, exercise is your friend when it comes to creating energy.
Food is fuel – use it wisely.
Sleep is a seasonal superpower.
Maximise your time outdoors.
Include energy rituals in your routine.
There are some quick resets available.
If lack of energy persists, seek medical advice.
Move for energy, not exhaustion
It’s easy to think exercise uses energy, when in fact, the right kind of movement creates it. Regular activity boosts circulation, helps reduce stress hormones and improves sleep quality: all key players in how energised you feel.
If you’re struggling to fit it in, focus on consistency over intensity.
- A 30-minute lunchbreak gym session counts.
- A brisk walk between meetings counts.
- Dancing around the kitchen with the kids counts.
Even gentle activity can lift your energy and mood when daylight and motivation are in short supply. If you’re a David Lloyd Clubs member, think of your club time not just as a workout, but as a recharge – somewhere you plug yourself back in.
Eat to fuel, not to fight fatigue
When it’s cold outside, your body craves comfort, and that’s fine. The key to winter nutrition is balancing those warming meals with nutrients that keep your energy steady.
- Pair protein with complex carbs to avoid blood sugar spikes and dips.
- Add colour to every plate: veg and fruit deliver vitamins and antioxidants that support energy and immunity.
- Stay hydrated. Central heating and caffeine can be dehydrating. Try alternating your coffees with water or herbal tea.
After exercise, refuel with something that warms and nourishes: soup after a swim, a smoothie post-class, or even just a spiced latte and five minutes of calm.
Sleep: The winter superpower
We talk about sleep like it’s a luxury, but it’s your body’s main battery charger. Without enough of it, energy crashes are guaranteed.
Try a few small shifts:
- Stick to regular sleep and wake times, even on weekends.
- Dim screens and lights an hour before bed to help your body produce melatonin.
- Experiment with sleep sounds to help you drift off.
- Keep your bedroom cool, as this helps you fall and stay asleep.
A full night’s rest can do more for your energy than any supplement or espresso ever could.
Light and mood boosters
Light equals energy. Your body relies on daylight to regulate its internal clock and hormone balance.
- Get outside for a few minutes of natural light first thing in the morning.
- Work near a window if you can, or take your coffee break outdoors.
- On dark days, daylight bulbs can help mimic natural light and lift your mood.
- Exercise outdoors when the weather allows.
You’ll be amazed how much difference even a short dose of daylight makes.
Build your ‘energy rituals’
The secret to feeling consistently energised isn’t doing more. It’s doing the right little things, regularly.
Try building simple energy rituals into your day:
- A short stretch or breathing routine before the school run.
- A walk or class booked into your diary so it actually happens.
- A morning playlist that sets the tone for your day.
Small actions, repeated often, add up to big reserves of resilience.
Quick resets for instant energy
Sometimes you need an immediate lift, like before a meeting, a presentation or that third round of after-school pick-ups. These simple tricks can help wake up your system fast:
- Run your wrists under cold water for 30 seconds. This gives your nervous system a mini reboot.
- Move for one minute. A few star jumps, shoulder rolls or stretches get blood and oxygen flowing.
- Step outside for air and daylight. Even two minutes can sharpen your focus.
- Sip water, not caffeine, as fatigue often starts with dehydration.
- Sit tall and breathe deeply. Good posture lets your lungs (and energy) expand.
Quick fixes won’t replace rest, but they’ll help you power through when life’s non-negotiables demand your best self.
A note on health and fatigue
Everyone’s energy dips sometimes, but if you feel constantly drained, it’s worth checking in with your GP. Conditions such as anaemia, thyroid problems or sleep disorders can all affect energy levels. Getting the right support can make a huge difference. It’s always better to rule out anything medical before you push yourself harder.
Small shifts, big lift
Energy isn’t something you find. It’s something you build. Move a little more, sleep a little better, fuel yourself kindly and get outside whenever you can. These small habits add up to a steady, sustainable spark that sees you through every season.
We can’t promise that you’ll be raring to go when the alarm sounds each morning, but hopefully things will feel a bit lighter – and hey, only a few months to go until spring!
Find a club
