In winter, daytime drowsiness becomes almost a background state. A short light day, heavy food, warm rooms, and a slowed rhythm do their part.
But it’s impossible to constantly pour liters of coffee into yourself — firstly, it’s not that healthy. Secondly, you can perk up without caffeine — gently and physiologically. Here’s what to do when you’re tired of yawning and there’s still so much to do.
Morning Light, Even If There’s Almost None
The body relies not on clocks but on light. Even a cloudy winter morning is important to "catch" with your eyes. Right after waking up, it’s worth opening the curtains, stepping out onto the balcony, or taking a short walk. This reduces melatonin levels and signals the nervous system that the day has begun. Regular contact with morning light reduces daytime drowsiness more noticeably than extra sleep.
Protein-Fat Breakfast Instead of Carbohydrate
After a sweet or starchy breakfast, energy spikes sharply and then drops just as quickly. This is one of the common causes of drowsiness by noon. A breakfast with protein and fats stabilizes glucose levels and provides a more even state of alertness. Eggs, fish, cottage cheese, nuts, or avocado work better than porridge with sugar or pastries.
Movement Every Hour and a Half
In winter, the body quickly becomes tense, especially with sedentary work. A short movement — walking, stretching, doing a few squats — activates circulation and improves oxygen supply to the brain. It’s not about training, but about regularly bringing the body back into tone. This reduces the feeling of a foggy head and lingering fatigue.
Temperature and Air Control
Too warm rooms increase drowsiness. In winter, there’s often a desire to turn the heating up to maximum, but overheated and dry air has a soporific effect. The optimal temperature for alertness is moderately cool. Regular ventilation and adequate humidity help maintain clarity and concentration without stimulants.
Short Break Instead of Procrastination
When drowsiness sets in, it often leads to meaningless doomscrolling or getting stuck in trivial tasks. This is not rest or recovery. It’s much more effective to close your eyes for 10-15 minutes, sit in silence, or take a breathing pause. Such a short break reduces nervous system fatigue and restores clarity better than another cup of coffee.
