Tiredness in Winter: Why Your Energy Feels Low in January (and How to Restore Balance Naturally)
This article explores tiredness in winter, why energy often feels low in January, how seasonal changes affect the body and mind, and how Traditional Chinese Medicine (TCM) and gentle lifestyle support can help restore balance. It’s written for anyone feeling depleted during the colder months and looking for calm, natural ways to support their energy and wellbeing.
I’m Deanna Thomas, a licensed acupuncturist and founder of Deanna Thomas – Acupuncture & Wellbeing. For many years, I’ve supported people who feel exhausted, overwhelmed, hormonally stretched, or quietly struggling with their energy, often long before blood tests show anything “wrong”.
January is consistently one of the busiest months in clinic. Not because people are failing, but because winter has a way of revealing what the body has been carrying.
If your energy feels low right now, you’re not alone, and there is a reason for it.
It’s Not Just You And You’re Not Doing Anything Wrong
After the intensity of December, January often arrives with a sudden drop in momentum.
Many people notice:
persistent tiredness
feeling colder than usual
low mood or emotional flatness
reduced motivation
energy levels that don’t bounce back, even with rest
People often tell me they feel like they’re “running on empty” or that they no longer recognise themselves.
This isn’t laziness. It isn’t weakness. It's your body responding intelligently to the season.
Winter asks something different of us, and for many people, the shift is felt deeply.
Why Do We Experience Tiredness in Winter?
During the winter months, several changes happen at once, and the body has to adapt to all of them simultaneously.
Natural daylight is reduced.
Temperatures drop.
Movement often decreases.
Daily routines shift.
Sleep patterns become less predictable.
Mental and emotional load quietly increases.
There’s also something more subtle at play.
In winter, darkness arrives much earlier in the day.
By the time many people get home, it’s already dark, cold, and quiet. The body naturally interprets this as a signal to slow down, rest, and switch off. You may notice yourself wanting to curl up or withdraw much earlier than you would in lighter months.
This doesn’t mean your energy has suddenly failed. It often means you’re becoming more aware of fatigue that might be masked by daylight, warmth, and busyness at other times of year.
From a biological perspective, these seasonal changes affect your circadian rhythm, your internal clock that regulates sleep and waking cycles, hormone release, mood, digestion, and overall energy levels.
With less morning light and longer evenings of darkness, the body produces more melatonin and can struggle to maintain its usual rhythm. This often shows up as grogginess, sluggishness, or a feeling of being out of sync.
Winter fatigue is commonly driven by these environmental and biological shifts.
For some people, this feels like a mild dip in energy or a need for more rest. For others, it becomes a deeper, more persistent tiredness that begins to interfere with daily life, motivation, and emotional resilience.
To understand this more deeply, it helps to look at winter through the lens of Traditional Chinese Medicine.
Winter Through the Lens of Traditional Chinese Medicine (TCM)
Traditional Chinese Medicine views the body as inseparable from nature. We are not designed to function the same way all year round. As the seasons change, the body is meant to change with them.
In nature, winter is a time of:
rest
conservation
inward focus
Trees shed their leaves. Growth pauses. Energy is drawn inward and stored rather than expressed.
From a TCM perspective, the body follows this same rhythm.
Winter is associated with the Kidney system, which holds our deepest reserves of vitality. This energy supports long-term health, resilience, hormonal balance, immune strength, and our ability to cope with stress over time.
When winter is spent in constant “doing mode”, pushing through fatigue, overriding the need for rest, or expecting summer-level productivity, these reserves can gradually become depleted. The result is often a tiredness that feels deeper than simple sleep loss: heaviness, cold sensitivity, low motivation, or difficulty recovering even with rest.
Seen through this lens, winter tiredness isn’t a personal failing. It’s a signal, an invitation to slow down, conserve energy, and care for yourself more deeply so those reserves can support you through the year ahead.
Winter isn’t asking for more effort. It’s asking for deeper care.
The Body’s Energy Reserves: Kidney Qi
In TCM, Kidney energy is often described as your long-term energy savings account.
Chronic stress, prolonged pressure, emotional strain, illness, poor-quality sleep, or overwork can slowly draw from this reserve.
When Kidney Qi is low, people often notice:
Many people describe waking already tired, struggling to get going in the morning, and feeling most alert late in the evening. From a TCM perspective, this reflects how winter, stress, and depleted reserves interact, not a lack of effort or willpower.
Supporting energy at this level isn’t about quick fixes. It’s about protecting what’s already there and allowing the body space to replenish.
Melatonin, Sleep Hygiene, and Winter Sleep
Winter naturally brings longer nights and reduced light exposure, which increases melatonin production, the hormone that promotes sleep.
This is why many people:
feel sleepy earlier in the evening
struggle to wake in the morning
experience lighter or more fragmented sleep
Supporting winter sleep isn’t about forcing earlier nights or perfect routines. It’s about gently signalling safety and rhythm to the nervous system.
Helpful approaches can include:
keeping a consistent bedtime, even if sleep feels lighter
reducing bright screens in the hour before bed
creating a clear wind-down period in the evening
using warmth intentionally, such as a warm bath or shower
getting natural daylight earlier in the day when possible
From a TCM perspective, winter sleep nourishes the Kidney system and supports the body’s deeper reserves. Rest isn’t wasted time in winter, it’s restorative.
These small, steady habits help reset the internal clock and support a good night’s sleep during the winter months.
Vitamin D, Energy Levels, and Winter Tiredness
Another common contributor to winter fatigue is low vitamin D levels.
Vitamin D is produced primarily through direct sunlight. In the UK, sunlight during the autumn and winter months is often not strong enough to maintain vitamin D levels, which is why many people become deficient during this time.
Low vitamin D levels can be associated with:
fatigue
low mood
muscle weakness
reduced immune function
Vitamin D also plays a role in supporting healthy bones, immune resilience, and mental health. UK health guidance advises that most people consider taking a daily vitamin D supplement during the autumn and winter months.
If tiredness is persistent, a healthcare professional can check vitamin D levels or other nutritional factors to rule out deficiency.
A note on supplements
Many people ask what I personally choose. While this isn’t a medical recommendation, I take a vitamin D supplement myself during winter and opt for a food-state formulation, which I find gentle and well absorbed.
If you’re considering supplementation, it’s always wise to speak with your GP, pharmacist, or another qualified healthcare professional, particularly if you have existing health conditions or take medication.
Affiliate / referral disclosure: If helpful, I have a referral code for Cytoplan supplements (CYT210924-35-10, 10% off). There’s no obligation to use it.
Seasonal Affective Disorder (SAD), Low Mood, and Energy
For some people, winter tiredness is accompanied by low mood or symptoms of Seasonal Affective Disorder (SAD).
Seasonal Affective Disorder is a type of depression that occurs when the days become shorter. Reduced sunlight can lower serotonin while increasing melatonin, affecting mood, motivation, and energy.
People may notice:
Some people find light therapy helpful. This usually involves using a SAD lamp or light box for around 20–30 minutes in the morning to help regulate the body clock.
If low mood is persistent, severe, or affecting daily life, it’s important to speak with your GP for appropriate assessment and support.
Supporting Your Energy Naturally During the Winter Months
From a TCM perspective, winter support is about gentle consistency, not pushing harder.
What supports energy most during winter:
respecting the body’s need for rest
daylight exposure earlier in the day
gentle movement such as walking or stretching
warm, nourishing meals
consistent sleep routines
staying well hydrated
Regular, light exercise supports circulation, releases energy-boosting endorphins, and improves overall energy levels, even when motivation feels low.
How Acupuncture Supports Winter Energy
Acupuncture works alongside sleep, nutrition, light exposure, and lifestyle support.
From a Traditional Chinese Medicine perspective, treatment aims to:
conserve energy rather than drain it
support the Kidney system during winter
regulate sleep, mood, and digestion
support immune function and resilience
Rather than forcing the body to “perk up”, acupuncture helps restore balance, allowing energy to return naturally.
At our clinic in Middlesbrough, many people seek acupuncture during the winter months when fatigue begins to affect daily life.
When to Speak With Your GP
While winter tiredness is common, it’s important to seek medical advice if you experience:
persistent or worsening fatigue
unexplained weight loss
frequent infections
significant low mood or thoughts of self-harm
symptoms that interfere with daily functioning
Your GP can help rule out underlying medical conditions and guide appropriate care.
A Gentle Reframe for Winter
If you feel tired, low, or slower during winter, you’re not failing.
You’re responding to:
seasons changing
reduced sunlight
a natural shift inward
Winter is not a problem to fix. It’s a season to listen to.
And when energy feels low, support, not pressure, is often the most powerful medicine.
Listening to the Season
Winter offers a natural opportunity to slow down and restore. When you listen to your body’s cues, rather than pushing against them, you support your energy for the months ahead.
If winter fatigue is affecting your daily life and you’d like professional support, you’re welcome to get in touch.
Restore Your Winter Energy
If winter fatigue is affecting your energy, mood, or ability to cope day-to-day, a personalised acupuncture session can offer gentle, structured support.
What’s included:
60-minute one-to-one session with Deanna
Full Traditional Chinese Medicine assessment
Tailored acupuncture treatment to support balance and wellbeing
Availability: January–February
Investment: £80 per session
Location: The House, 283 Acklam Road, Middlesbrough.
If you’re unsure whether acupuncture is right for you, you’re welcome to call the clinic on
📞 0800 593 2023
and we’ll be happy to answer your questions before you book.
This article is for educational purposes only and is not a substitute for medical advice. Always consult your GP or a qualified healthcare professional for diagnosis, treatment, or advice.