Around now, a lot of people notice the same thing: the energy that carried them through the autumn has gone. You’re sleeping, you’re eating reasonably, and you’re still running at about 70%.
That isn’t a character flaw, and it isn’t always “just winter.” Several things shift at once when the clocks change, and it helps to know which are doing the work…
What the dark does to your body
Your internal clock runs on light. When the days shorten, your brain releases melatonin, the hormone that signals sleep, earlier in the day and for longer. That can leave you groggy in the morning and slow by mid-afternoon, even after a full night in bed.
Less sunlight also means less vitamin D, which your skin makes from sunshine. Vitamin D is involved in energy, mood and immune function, and low levels are linked to tiredness. UK health guidance is to consider a daily supplement through autumn and winter.
Then there’s movement. Most of us do less when it’s cold and dark, and less movement tends to mean less energy, which is how the slump feeds itself.
The basics that actually help
None of this is glamorous, but it’s where the evidence is strongest:
Morning light. Ten to twenty minutes outside soon after waking helps reset your body clock.
Regular movement, ideally outdoors in daylight.
Consistent sleep and wake times, including weekends.
Vitamin D Supplementation
If you’ve done all of this and you’re still flat, it’s worth getting checked. Persistent fatigue can be linked to thyroid function, iron levels, sleep problems, or low mood that goes beyond the winter blues, and your GP can test for most of these. Seasonal affective disorder is real and treatable, and it’s worth getting properly assessed.
If your results come back clear and you’re still running on empty, that’s often the point where people start looking at the bigger picture of cellular energy and inflammation, which is where I can help.
Where cellular energy comes in
Underneath all of this sits a simpler question: how well are your cells making energy? Mitochondria convert fuel into ATP, the molecule your cells run on, and chronic inflammation and sustained pressure can make that process less efficient. Winter often arrives at the end of a long, demanding year, so tired cells and short days tend to land together.
This is the part of the picture where MAH ozone therapy works. It acts as a trigger for your body’s own antioxidant and repair systems, which support mitochondrial function and help settle low-grade inflammation. I go through the research on ozone and fatigue in Can Ozone Therapy Actually Help With Fatigue?, and the immune side in Ozone Therapy and Your Immune System.
FAQ’s from clinic
-
They overlap, but they aren’t the same. Winter tiredness is common and usually lifts as the days lengthen. If low mood, loss of interest or heavy sleepiness is getting in the way of daily life, speak to your GP.
-
UK guidance is to consider a daily supplement over autumn and winter.
-
Ozone therapy supports cellular energy production and inflammatory balance, which is relevant to fatigue generally. Whether it’s appropriate for you is something we look at together at consultation.
Have a question this article didn’t answer? Get in touch. I read every message myself.
Look after your little self,
Marianne
Written by Marianne Irwin, Registered Nurse and founder of Your Little Self, a CQC-registered clinic in Kensal Rise, London. Marianne trained at UCLH, qualified in 2017, and has worked in A&E, palliative care and naturopathic nursing. Read more about Marianne here.
