Subtitles section Play video Print subtitles It's winter, it's cold, the mornings are darker, you're sleeping eight hours, but you still feel tired. Well, you're not alone. So, here are my top four energy tips to beat the winter tiredness. Please help spread the word; like, share, and tag a friend who needs this. Okay, tip number one: Open your curtains as soon as you get up. I know it sounds simple, but here's why. Melatonin, you may have heard of it. It's our bodies natural hormone that makes us feel sleepy. Melatonin is linked to light; less light means more melatonin, and more light⏤you guessed it⏤means less melatonin. So, you feel less sleepy, and that's the one. So, get in as much natural daylight as you can into your homes, and try and go for a walk on your lunch break. Tip number two: When summer ends, there's a temptation to ditch the salads and fill up with starchy comfort foods like potatoes, pasta, and bread, which means your blood sugar levels spike. But then your body needs to work hard to balance it out, which causes a sugar crash and a sleepiness that we've all experienced. So, include plenty of fruit and vegetables in your comfort meals, and I promise you'll have more energy and feel less tired. Tip number three: Between October to March, you won't get enough vitamin D from the sun, and low vitamin D levels can make you feel tired. So, it's a good idea to buy some over-the-counter vitamin D3. I always recommend taking 1,000 units daily, which is equivalent to 25 micrograms. It's also reasonably inexpensive; I pay £1.50 for a pack of 60, and that lasts me 2 months. A few months ago, I made 2 videos about vitamin D, and it's got loads more information on it, so, feel free to check it out. Tip number four: Exercise; I know it's probably the last thing you want to do when you're tired on a dark winter evening. But focus on the positives; I'm sure you'll be surprised how energetic your endorphins will make you feel after getting involved in some kind of physical activity. Remember, 150 minutes of moderate-intensity exercise is all you need per week. While it's normal to slow down over the winter, there are some medical conditions that could be causing your tiredness. Sometimes, a lack of energy and enthusiasm can be a sign of winter depression, and it can affect 1 in 15 people. So, if you want to read more about it, click the link below for more information. And if your tiredness is stopping you from going about your normal life or it's been going on for a long time, then always speak to your GP. We've run out of time again on this week's video, but please help spread the word by liking, sharing, and tagging a friend who'll find this information useful. Hey, guys, thanks for watching; if you haven't already, hit that follow or subscribe button now to get more videos.