The excitement of the Christmas period and the transition into the new year can take its toll on people’s wellbeing, leaving them much more fatigued than refreshed as 2025 begins. But a GP with 40 years of experience says there are easy change that will get you into the swing of things.
Dr Donald Grant, GP and senior clinical advisor at The Independent Pharmacy, said: “After a busy holiday season, it can be normal to experience symptoms of burnout, extreme fatigue and decreased motivation. However, with the new year already underway, it’s important to understand the best methods for combating high fatigue levels, allowing people to boost their well-being, productivity and motivation. Let’s take a look at these in further detail.”
GP’s ways to beat January fatigue
Incorporate light exercise into your daily routine
Dr Grant said: “During bouts of increased tiredness, the last thing anyone wants is to force themselves outdoors for some exercise. However, it can do wonders for combatting fatigue, benefiting weight and cardiovascular health while also helping to improve moods. It doesn’t have to be much either, even a short walk each day can help boost energy levels and avoid further periods of sluggishness.
“Exercise is a great way of improving physical and mental well-being. This New Year, I recommend people set aside time for a walk, run or yoga session, helping to shake off feelings of fatigue.”
Return to a normal diet
Dr Grant said: “Throughout the festive period, it’s incredibly common for individuals to abandon their dietary habits and indulge in unhealthy snacks and increased portion sizes. The lack of a balanced diet can leave people without the key nutrients required to improve energy, leading to many experiencing bouts of fatigue and sluggishness post-Christmas.”
He said everyday superfoods such as eggs for breakfast should help: “As a result, it’s vital that people quickly address their dietary habits and return to a healthier, well-balanced diet. This can ensure people are eating the correct amount of food while prioritising foods that provide slow-releasing energy such as eggs, avocados, nuts and spinach.”
Don’t forget about supplements
Dr Grant said: “In the New Year, supplements can provide an effective way of protecting immune systems and boosting energy levels. In particular, vitamin D levels can drop dramatically due to the shorter days and reduced sunlight – low levels of this important nutrient are linked very closely to fatigue, meaning supplements are essential for combatting this throughout January.
“I recommend the Vitabiotics Ultra Vitamin D 1000 IU Tablets, which are taken daily, providing a sufficient vitamin D boost. People should aim to have 400 IU of vitamin D per day, according to NHS England. With this supplement providing 1000 IU, people can rest assured knowing their immune, muscle and energy functions are being adequately supported.”
Set high sleep hygiene standards
Dr Grant said: “A fresh start to the year offers a great opportunity for people to assess and adjust lifestyle habits to improve their well-being. One way that this can be done, to help combat tiredness, is through prioritising sleep hygiene. This means going to bed at the same time each night, avoiding blue light for an hour minimum before bed and avoiding any stimulants that could disrupt sleep quality, such as caffeine or alcohol.
“Without a doubt, catching up on lost sleep over the festive break is one of the most effective ways to reduce fatigue. In general, adults should aim for between seven and nine hours of uninterrupted sleep each night.”
Set aside time to relax
Dr Grant said: “Many individuals struggle with motivation throughout the new year and find the pressures of a brand new year overwhelming, leading to less productivity, burnout and fatigue. Therefore, I suggest setting aside time to enjoy hobbies or to simply relax. While it may seem like common sense, many forget to prioritise time to reset, increasing tiredness.
“A common misconception is that setting time to relax is counterproductive and can impact progress towards goals or impact daily routine. I believe it to be the opposite, dedicating time to enjoyable activities can boost mental well-being, keeping people motivated and avoiding unnecessary bouts of burnout.
“Overall, as we navigate our way through the new year, fatigue is normal. Despite this, being able to sidestep feelings of tiredness through positive lifestyle amendments can be incredibly beneficial to our health as well as our work and social lives.”
Dr Grant qualified as a doctor in Bristol in 1985. He has wide clinical experience as a GP in and around the city. He has a particular interest in orthopaedic medicine.