When the days grow shorter and the air turns cold, it’s normal to feel your energy start to dip. You might notice you’re sleeping more, moving less, or just feeling unmotivated. During recovery, these seasonal slumps can be especially challenging. Staying energized is key to staying balanced and focused.
Colder, darker months can drain your energy, but with the right strategies, you can fight the slump and keep your mind and body recharged.
Why Energy Drops When the Seasons Change
There are many reasons why your energy may drop when the seasons change. Some of these include:
- Less sunlight, more fatigue. Sunlight helps regulate your internal clock and hormones like serotonin and melatonin. When daylight fades, serotonin (which boosts mood and motivation) goes down while melatonin (which promotes sleep) goes up. You might feel tired earlier, wake up sluggish, and have less drive to get moving.
- Shifts in mood. With less sunlight and colder weather, your mood can take a hit. When you feel down, you’re less likely to socialize, exercise, or engage in activities that naturally increase energy and positivity. It can quickly become a cycle of low motivation and low energy.
- Less movement, more indoor time. Cold temperatures and long nights make it tempting to stay curled up inside. But too much sitting and too little movement slows your circulation and metabolism, making you feel even more drained.
- Vitamin D and hydration changes. Less sunlight means less vitamin D, a nutrient tied to energy and mood. And since you’re not sweating as much, you might forget to drink enough water, leading to subtle dehydration and fatigue.
How to Boost Your Energy During Recovery
You don’t have to simply push your way through the season. The following are a few small, intentional habits that can make a big difference in keeping your energy and motivation steady.
Let in the Light
- Open your curtains or blinds as soon as you wake up to get natural light exposure.
- Step outside for at least 10-15 minutes in the morning to help reset your internal clock.
- If natural light is scarce, try a light therapy lamp.
Keep a Steady Sleep Routine
- Go to bed and wake up at the same time every day—even on weekends.
- Avoid oversleeping or hitting snooze repeatedly. Getting up when your alarm goes off signals your brain that it’s time to be alert.
- Keep your bedroom cool, dark, and cozy but not too warm. Overheating can make it harder to sleep well.
Move Your Body Even When You Don’t Feel Like It
Regular movement is one of the best energy boosters there is. You don’t need to train like an athlete—just move consistently.
- Aim for at least 150 minutes a week of moderate activity like walking, cycling, or yoga.
- Add simple strength exercises twice a week to support overall energy and health.
- Schedule movement instead of waiting for motivation. Once you start, energy often follows.
Fuel Your Body Wisely
- Eat balanced meals with lean protein, complex carbs, and healthy fats.
- Avoid relying on sugary snacks or energy drinks that lead to crashes later.
- Stay hydrated—even when you’re not sweating.
- Consider talking with your doctor about vitamin D if you get little sun exposure.
Stay Connected and Celebrate Small Wins
- Connection is fuel for recovery. Talking with others, volunteering, or joining a group boosts serotonin and mood.
- Celebrate your progress and set “small wins” for each day, such as making your bed, doing a short workout, or calling a friend.
- Balance rest with activity. Cozy up with tea and a blanket, but also move, stretch, and get outside when you can.
Habits to Avoid
Some habits drain your energy more than you realize. Try to avoid the following:
- Oversleeping. Just because it’s dark, oversleeping can actually make you feel groggier.
- Too much caffeine or energy drinks. These types of drinks can mess with sleep and hydration.
- Extended inactivity. Too much sitting can amplify fatigue and low mood.
- Isolation. Withdrawing from others slows your recovery progress.
- Sugar overload. Sweet snacks give a quick burst, followed by a crash.
- Ignoring your mental health. If you notice persistent low mood or extreme tiredness, talk to a mental health professional. You may be experiencing symptoms of Seasonal Affective Disorder (SAD), a common, treatable condition.
Finding Help in Washington
At Pacific Sky Recovery Center, we know recovery is about more than sobriety. It is about finding balance, energy, and joy. The darker months can test your motivation, but they also offer a chance to grow stronger. If you’re feeling drained or unmotivated, you’re not alone. Reach out to our team today to learn how we can help you regain your energy and stay strong in your recovery. We offer residential services in Spokane, WA, and outpatient treatment in Bellevue, WA.
