In winter, many find it harder to concentrate, motivation fluctuates, and fatigue sets in faster than at other times of the year. Often we perceive this as a seasonal feature, but specific biological factors and lifestyle characteristics lie behind these feelings. What happens to our brain in winter and how to help ourselves is explained by the specialist.
Expert: Ksenia Lukyanova, pharmacist
Why does concentration worsen in winter?
“Brain fog” is a term used to describe a complex of cognitive symptoms – difficulty concentrating, slowed information processing, and mental fatigue. Various internal and external factors that affect alertness and well-being can contribute to this. As a result, productivity may decrease, and performing daily tasks can become more challenging. The main factors exacerbating the situation in winter are:
-
Lack of daylight: Due to long dark mornings and evenings, the amount of sunlight decreases, disrupting our internal biological clock or circadian rhythm. This affects hormone production – less serotonin, which helps us feel alert and motivated, and more melatonin, which promotes drowsiness. As a result, the brain “turns on” more slowly, and symptoms similar to those observed in people with seasonal affective disorder (SAD) may appear, such as low mood and decreased energy.
-
Reduced physical activity: In cold weather, we tend to stay indoors more, sit more, and move less. This affects blood circulation and blood supply to the brain, as well as executive functions – the ability to plan, switch attention, and maintain focus.
-
Disruption of sleep patterns: Even with sufficient sleep duration, regularity is more often disrupted in winter. The shift in internal biological clocks and long evenings reduces the duration of deep sleep, leading to fatigue in the middle of the day and directly affecting attention and memory.
-
Stress and lack of recovery: Shorter days, a hectic work rhythm, cold weather, and seasonal infections increase both psychological and physical stress. Insufficient rest and recovery impair the brain's ability to process information, reduce attention and reaction speed, and increase fatigue and the feeling of “brain fog.”
Sugar and coffee – a short-term solution with side effects
In winter, there is often a craving for sweets and an extra cup of coffee, especially in the middle of the day when energy dips are felt. However, sharp fluctuations in glucose can create energy “swings” – a brief spike followed by fatigue, irritability, and difficulties in maintaining attention. Caffeine can temporarily boost alertness and reaction speed, especially in conditions of sleep deprivation, but consuming it in the afternoon or evening may worsen sleep quality. The next day, fatigue increases, creating a vicious cycle – we try to compensate for the lack of energy with another cup of coffee or something sweet.
It is important to pay attention not only to the amount of sugar or coffee but also to the overall balance of nutrition and sleep patterns. Including sources of protein and fiber in the diet can help maintain more stable glucose levels, while moderate caffeine consumption can help preserve quality sleep, along with better attention concentration.
Daily habits that help reduce “brain fog”
To improve concentration, often small but regular changes in daily routine are sufficient:
-
Light and movement in the morning: Even a 10-20 minute walk in daylight helps “activate” internal biological clocks and increase alertness. If possible, walk to work to start the day more actively and outdoors. Short breaks during work: it is recommended to stand up and move every 60–90 minutes – this improves circulation and helps restore concentration.
-
Sleep hygiene: A regular sleep schedule, limiting caffeine in the evening, and reducing the use of electronic devices before bed can help alleviate symptoms.
-
Adequate water intake: A simple but effective step, as even mild dehydration can have negative effects on concentration and well-being.
-
Structuring work: It is recommended to work on one task for 25–45 minutes, after which to plan a short break. Complex tasks should ideally be scheduled for times when you have the highest energy levels – most often in the morning, but individual differences may apply. By observing your energy peaks, you can distribute tasks more effectively and restore concentration during breaks.
-
Cognitive stimulation: Crosswords, Sudoku, reading, music, learning new skills, and physical activity help maintain brain function and promote cognitive resilience.
The importance of nutrition for brain function
In winter, eating habits often change – the consumption of fresh foods decreases, and cravings for hearty and sweet dishes increase. However, balanced nutrition is one of the foundations of good concentration ability and nervous system functioning. The following nutrients are particularly important:
-
Vitamins B6 and B12: Help ensure normal energy metabolism and nervous system functioning, as well as contribute to normal psychological function.
-
Vitamin D: Helps ensure normal immune system functioning and participates in various processes in the body. In winter, there is less sunlight, so many people pay increased attention to vitamin D intake.
-
Magnesium: Helps reduce fatigue and weakness, as well as contributes to normal functioning of the nervous system and psychological functions.
-
Iron: Helps ensure normal oxygen transport in the body and contributes to normal cognitive functions, as well as helps reduce fatigue and weakness.
-
Omega-3 fatty acids: Important for the structure of the nervous system. It is recommended to obtain them from food, such as eating fatty fish at least twice a week; if this is not possible, consider the possibility of taking supplements after consulting with a pharmacist or doctor.
The appearance of symptoms such as persistent fatigue, tingling in the hands, muscle cramps, or frequent infections may indicate a deficiency of certain nutrients and is a signal for a health check. If fatigue and concentration difficulties persist, a doctor may recommend further examinations – a complete blood count, iron and ferritin levels, B12 and folic acid levels, vitamin D levels, as well as checking thyroid function and blood glucose levels.
When to see a doctor?
Seasonal worsening of concentration usually begins in autumn, continues through winter, and resolves in spring. If, after adjusting sleep, nutrition, movement, and daily routine, well-being improves within 1–3 weeks and symptoms do not progress, it usually indicates seasonal influence. However, there are situations where a doctor's consultation is required.
If “brain fog” occurs daily and lasts more than three to four weeks, significantly interfering with work or daily life and does not improve after lifestyle changes, it is recommended to conduct a thorough evaluation. Special attention should be paid to additional symptoms – persistently low mood, significant changes in sleep and appetite, anxiety, sudden memory loss, loss of sensitivity, weakness, vision or coordination disturbances. It is also important to assess the intake of new medications, alcohol, or energy drinks.
Sudden and progressive memory loss in seniors should always be evaluated by a doctor, as it may be related to more serious health issues. Timely consultation can help identify the causes and choose the most appropriate solution.
