Winter slump: energy, concentration, and mood

January is a challenging month for students and university staff. Days are short, exposure to daylight is limited, and the period of assessments and exams begins. It is no surprise that many people experience increased fatigue, difficulty concentrating, or a drop in motivation during this time.
Not every such slump indicates a mental health issue. In winter, our well-being is influenced by environmental conditions as well as our work routine, sleep, stress levels, and the amount of rest we get. However, it is worth knowing what we can do to make functioning during this demanding period a little easier.

Why might we feel more tired in winter?

Light is a key factor. The amount of light and the timing of exposure help regulate our circadian rhythm—the body's internal clock responsible for, among other things, sleep and wakefulness.
In winter, it gets light later in the morning and dark earlier in the afternoon. If we also spend most of the day indoors, our exposure to daylight may be minimal. For some people, this leads to increased drowsiness, difficulty getting going in the morning, or a drop in energy levels.
Added to this is the stress associated with the exam period, a heavy workload, and prolonged tasks requiring concentration. When several such factors coincide, it is easy to feel overwhelmed.
You might notice:

• increased fatigue,
• difficulty maintaining focus,
• a sense of "brain fog,"
• reduced motivation to start tasks,
• a greater need for sleep,
• lowered mood or increased irritability.

However, if a low mood, loss of interest, sleep problems, or other concerning symptoms persist and significantly hinder your daily functioning, you shouldn't simply attribute them to the winter season. In such cases, it is a good idea to speak with a specialist.

What can help?

Ensure exposure to daylight

If you spend most of the day at university or work, try to find at least a moment to go outside. A short walk during the day can provide both physical activity and exposure to daylight.
Setting up your workspace near a window can also be helpful, though it does not replace going outside.

Plan according to your energy levels

Not all tasks require the same level of concentration. If you know you focus better in the morning, schedule studying for a difficult exam, writing, or data analysis for that time. Save more routine tasks for later in the day.
The key is to recognize when you find it easier to think and work, and when you need to slow down.

Take breaks before you become completely exhausted

Sitting at a single task for a long time does not always mean working more effectively. Short breaks allow you to briefly rest your attention and switch activities. Get up from your desk, take a walk, stretch, and look out the window. If you work at a computer, looking away from the screen can also be a good moment to rest.
There is no single ideal break duration or routine that works for everyone. What matters most is that breaks are truly breaks, rather than just another task to complete.

Don't sacrifice sleep for studying

During exam periods, it is easy to fall into the trap of thinking, "I'll just study a bit more, and then I'll sleep." However, sleep is crucial for attention, memory, learning, and emotional regulation.
If possible, maintain a relatively regular sleep schedule and do not view rest as time taken away from studying. A good night's sleep is part of exam preparation, not a competitor to it.

Pay attention to nutrition and hydration

When you have a heavy workload, it is easy to forget a meal or run on coffee for hours. Eating regularly and staying hydrated helps maintain stable energy levels and cognitive function.
You don't need a special "exam diet." Consistency and varied meals are enough—include sources of protein, vegetables and fruit, grains, and healthy fats (such as those found in nuts, seeds, olive oil, or fish).

Consider Vitamin D

In Poland, the skin's synthesis of Vitamin D from sunlight is limited during the autumn and winter months. Therefore, it is recommended to consider supplementation during periods of low sun exposure. However, this does not mean that every winter slump in energy is caused by a vitamin D deficiency. If you have questions about supplementation or suspect a deficiency, it is worth discussing the matter with a doctor or pharmacist—especially if you are taking other medications or have chronic health conditions.

Make some room for life outside of university

During exam periods, it is easy to view anything other than studying or working as a "waste of time." Yet, rest, socializing, physical movement, or engaging in activities you enjoy help you recharge.
In the meantime, rest, social interaction, and physical movement or enjoyable activities help replenish the resources needed for continued work.
You don’t always have to choose between "productivity" and rest. Well-planned downtime can be exactly what enables you to study and work more effectively later on.

What if it’s more than just winter fatigue?

A drop in energy during winter affects many people, but not every instance of low mood can be attributed to the season.
If you experience a noticeable lack of energy over an extended period, lose interest in things that once mattered to you, struggle with sleep or appetite, find it hard to concentrate, or find it increasingly difficult to handle daily tasks, it is worth taking these signs seriously.
You don’t have to wait until these difficulties make studying or working impossible. Talking to a psychologist, psychotherapist, or doctor can help identify the causes of these changes and determine what you need in your specific situation.

You don’t have to operate at full throttle in winter.

Short days, exam periods, intense work, and a lack of rest place a significant strain on you. Instead of demanding consistently high productivity from yourself, it is worth assessing your resources and seeing what helps replenish them.
Sometimes, improvement doesn’t require a major change. Going outside during the day, eating regular meals, getting some exercise, sleeping, or taking a short break might seem like small things, but daily well-being is built from exactly these kinds of small elements. However, if the drop in energy and mood is severe, persists, or begins to clearly interfere with your life, do not simply assume that "that’s just what winter is like." It is worth seeking support.