Hormone fluctuations in winter: What's really behind them?
Dr. med. Marc Körnig
December 19, 2025
5 min
Many women experience changes in their physical and mental well-being in winter. They feel tired more often, less resilient or more emotionally sensitive. Cycle changes or more intense premenstrual symptoms are also noticed more often during this time. In addition to external factors such as the cold, less exercise or a change in lifestyle, hormonal processes can also play a role.
How winter affects the hormone balance
The human body reacts sensitively to light, sleep and the circadian rhythm. In winter, the days are shorter and many people spend less time in daylight. This can affect various hormones:
- Melatonin controls the sleep-wake rhythm. More melatonin is released in the dark, which can lead to increased tiredness or a more difficult start to the day in winter.
- Serotonin is important for mood, motivation and inner stability, among other things. Less daylight can affect serotonin production and can lead to low mood or listlessness in some women.
- Cortisol helps the body to deal with stress. Stresses such as cold, increased pressure to perform at the end of the year or lack of sleep can increase cortisol levels and affect hormonal balance.
- Vitamin D is produced in the skin with the help of sunlight. In winter, the sun shines less often and we spend less time outdoors. A vitamin D deficiency can have a negative impact on bone health and the immune system, among other things.
Why women can react particularly sensitively
The female body is subject to natural hormonal fluctuations throughout the month. These can also be influenced by external factors such as lack of sleep, stress or changes in lifestyle.
In winter, several factors come together: less exercise, less daylight, a changed sleep rhythm and often greater mental stress. As a result, hormonal complaints can become more noticeable. These reactions are often an expression of the body's adaptation to the changed conditions and not automatically a sign of illness.
Typical symptoms that can occur in winter
Not every woman experiences hormonal changes in winter in the same way. Nevertheless, many patients report more frequently during this time:
- persistent tiredness or exhaustion
- Mood swings or irritability
- Loss of concentration and performance
- Increased premenstrual symptoms
- Cycle irregularities
Dr Marc Körnig, Medical Director of the Women's Permanence Zurich
Quote
"Tiredness, mood swings or cycle changes are not uncommon in winter. It is important to take complaints seriously, but always consider them in the overall context. The symptoms can also have other causes, such as a lack of nutrients, stress or thyroi...
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What women can do to support themselves
Regardless of the time of year, it makes sense for women to pay attention to their own body's signals. A balanced lifestyle can help to support physical and mental balance, especially in the winter months:
- Regular sleep and fixed bedtimes
- Exercise in the fresh air, preferably in daylight
- A balanced diet
- consciously dealing with stress
These measures are no substitute for a medical examination, but can have a supportive effect.
When medical clarification is advisable
If symptoms persist for several weeks or significantly affect everyday life, a medical examination is recommended. This applies in particular to
- Irregular or absent menstrual cycles
- severe, persistent exhaustion despite getting enough sleep
- pronounced low mood or depressive symptoms
- Physical complaints with no recognisable cause
If symptoms persist for a longer period of time or are very troublesome, a medical examination is advisable. The causes can often be easily recognised and treated in a targeted manner.
Non-binding initial consultation
Hormonal imbalance
In our consultation hours for gynaecological endocrinology, we provide individual and sensitive support for women with hormonal complaints. After a thorough assessment, we discuss possible causes and sensible next steps together.
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