Ever noticed how a hot summer afternoon can make you feel like curling up for a nap, or how a cold winter morning can leave you feeling sluggish and reluctant to get out of bed? Temperature can have a surprising effect on how alert and energetic we feel.
While feeling tired in extreme temperatures is usually nothing to worry about, understanding why it happens can help you make smarter choices when you need to stay focused, productive and awake.
Why does heat make you feel tired?
Heat can be particularly draining because your body has to work harder to maintain its core temperature.
When temperatures rise, your body sends more blood towards the skin to help release heat. You also sweat, which helps cool you down through evaporation. These processes require your body to adjust circulation and fluid levels, which can contribute to feelings of fatigue.
Dehydration can play a role
One of the biggest reasons heat can leave you feeling exhausted is dehydration. Sweating causes you to lose water and electrolytes, and even mild dehydration can contribute to tiredness, headaches, difficulty concentrating and reduced physical performance.
If you’re spending time outdoors or in a hot environment, regularly drinking water is one of the simplest ways to support your energy levels.
Heat can affect sleep
High temperatures don’t only make you tired during the day — they can also interfere with your sleep at night.
Your body naturally lowers its core temperature as you prepare for sleep. If your bedroom is too warm, this cooling process can become more difficult, potentially leading to restless or poorer-quality sleep. The result? You may wake up feeling tired before your day has even started.
Why does cold make you feel sleepy?
Cold weather can create a different kind of fatigue.
When you’re cold, your body works to maintain its core temperature. Blood vessels near the skin constrict to reduce heat loss, while your body may increase heat production through processes such as shivering.
Cold environments can also make you feel less motivated to move around. When you’re bundled up in warm clothing, sitting under a blanket or enjoying a cosy indoor environment, your brain may naturally associate the surroundings with rest and relaxation.
There is also the seasonal factor. During colder, darker months, reduced exposure to natural light can influence your body’s circadian rhythm and sleep-wake cycle, which may contribute to feeling sleepier.
So, how can you stay awake?
If the temperature is making you feel sluggish, a few simple habits can help you feel more alert.
1. Stay hydrated
In hot weather, keep water nearby and drink regularly rather than waiting until you’re extremely thirsty. If you’ve been sweating heavily, replacing electrolytes may also be helpful.
2. Get some natural light
Light is one of the strongest signals for your body’s internal clock. Getting outside for some natural daylight, particularly earlier in the day, can help promote daytime alertness and support a healthy sleep-wake rhythm.
3. Move your body
When you’re feeling sleepy, movement can be surprisingly effective. Take a brisk walk, stretch, climb a few stairs or simply get up from your desk every so often.
In cold weather, movement can also help you warm up naturally and prevent you from becoming too sedentary.
4. Keep your environment comfortable
If you’re working somewhere that’s excessively hot or cold, adjusting the temperature can make a noticeable difference.
During hot weather, use fans, air conditioning or ventilation where available. In colder conditions, dress in layers so you can stay comfortably warm without becoming overly cosy and sleepy.
5. Don’t rely too heavily on caffeine
A cup of coffee can provide a temporary boost, but it shouldn’t replace adequate sleep, hydration or nutrition. Too much caffeine — particularly later in the day — can interfere with your sleep and leave you caught in a cycle of daytime tiredness.
6. Eat for sustained energy
Large, heavy meals can sometimes make you feel particularly sluggish, especially in already warm conditions. Instead, focus on balanced meals containing protein, fibre-rich carbohydrates, healthy fats, fruit and vegetables.
Regular meals and sensible snacks can help provide more consistent energy throughout the day.
7. Prioritise your sleep
Sometimes the simplest explanation for daytime sleepiness is that you aren’t getting enough quality sleep.
Aim for a consistent sleep schedule and make your bedroom comfortable for sleeping. If heat is an issue, keep the room cool and well ventilated. During colder months, make sure you’re warm enough without overheating.
When should you pay attention to excessive tiredness?
Feeling sleepy occasionally because of the weather is normal. However, persistent or overwhelming fatigue shouldn’t automatically be blamed on temperature.
If you’re regularly exhausted despite getting enough sleep, or your tiredness is accompanied by symptoms such as dizziness, fainting, confusion, shortness of breath, severe weakness or significant changes in your usual health, it’s worth speaking to a healthcare professional.
Extreme heat can also cause serious heat-related illness. If someone becomes confused, faints, develops very hot skin or has a significant change in consciousness after being exposed to heat, seek urgent medical help.
Temperature can have a real impact on how awake and energetic you feel. Heat can increase fluid loss and place extra demands on your body’s cooling system, while cold, darkness and a cosy environment can encourage feelings of sleepiness.
If your body is telling you that you’re tired, don’t always fight it. Sometimes the most effective way to stay awake during the day is to make sure you’re giving your body the rest it actually needs at night.
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