Exhausted This Month? You're Not Alone

I know, I know: January always stretches on forever, and August to December flies by in the blink of an eye. 

But somehow, I’m still awed by how exhausting this month is proving to be. And according to Dr Ritz Birah, psychologist and sleep expert for Panda London, I’m not alone. 

“If you’ve been feeling unusually tired, unmotivated, or mentally foggy since the start of the year, you’re not imagining it, this is what I call January fatigue,” the psychologist said. 

Here’s why it happens, and what to do if you think you have it. 

Why does “January fatigue” happen?

The first month of the year often involves a lot of “social jet lag,” or patching your sleep routine back up after a very disruptive December, Dr Birah said. 

“After the busy festive season, our bodies and minds are in recovery mode. Late nights, social events, disrupted routines, and even holiday travel leave us running on ‘catch-up sleep’”, she said. 

This can not only disrupt our all-important Circadian rhythm, which means “your internal clock is out of sync with your daily obligations,” but it could also leave you sleepier than you’d expect given the number of hours you’ve slept. 

And that’s before you consider the darker days and depressing weather, which Dr Birah said “can combine with existing sleep debt to reduce mood and increase fatigue.

What are the symptoms of “January fatigue”? 

“Psychologically, this manifests as low motivation, difficulty concentrating, and heightened irritability,” the psychologist said. 

You might feel tired, despite getting what “should” be enough sleep.

“People may feel demotivated, experience low energy, or struggle to maintain a regular sleep-wake routine,” Dr Birah added.

What should I do if I have “January fatigue”? 

Don’t try to reset your sleep schedule all at once, Dr Birah advised. 

“Move your bedtime earlier by 15–20 minutes every few nights, and wake up 15–20 minutes earlier accordingly” until you’re back on track. 

“Exposure to natural sunlight within the first hour of waking helps suppress melatonin and signal to your body that it’s time to be alert, boosting energy and mood,” she added. 

It’s also important to stick to a solid routine and avoid blue lights, like your phone’s screen, for at least an hour or two before bed. 

Stay active during the day, and consider trying mindfulness exercises, even if it’s just five to 10 minutes per day before nodding off, the expert ended.