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It might have started subtly in late September. That groggy feeling in the morning lasts a little longer, the urge to cancel plans and curl up with a blanket feels a little stronger, and your focus at work seems just a bit…off. If you’ve felt a noticeable shift in your energy and mood as the season has turned, you’re not imagining things. This isn’t just the “autumn blues”; it’s a real, biological conversation happening between your body and the changing world.
In this article, we’ll explore why you might be feeling this way and offer simple, gentle ways to support your body through the seasonal shift.
why am i so tired Now that its fall?
If you have trouble waking up in the morning, you’re not alone. This deep autumn fatigue is one of the most common feelings this time of year. It’s all thanks to your internal body clock.
Our bodies run on a 24-hour cycle called a circadian rhythm, which is set by sunlight. As the days get shorter, our body’s response to less sunlight changes. Darker mornings mean your brain gets less of a “go” signal, leading to that groggy feeling. At the same time, earlier evenings cause an internal body clock disruption, telling your brain to produce melatonin (the sleep hormone) sooner than you’re used to. It’s a frustrating mismatch that can leave you feeling tired all day.
How to support your energy levels this season
- Embrace Morning Light: Make it a priority to get 10-15 minutes of natural sunlight within the first hour of waking. Even on a cloudy day, the light exposure helps to reset your internal clock.
- Create a Wind-Down Ritual: Honor the body’s earlier call for rest. An hour before bed, dim the lights and put away screens. Opt for reading, gentle stretching, or listening to calm music.
- Maintain a Consistent Schedule: As much as possible, try to go to bed and wake up around the same time each day. This provides a stable anchor for your body’s rhythm.
The Autumn Brain Fog is Real
Along with feeling tired, many people experience a frustrating brain fog in autumn. This can feel like a lack of focus and concentration, making even simple tasks feel like a struggle.
This mental fog is directly linked to those sleep cycle changes. When your sleep is disrupted, your brain doesn’t get the deep rest it needs to feel sharp and clear. This is also connected to hormonal shifts in autumn. Reduced sun exposure can cause a dip in serotonin, a key brain chemical that affects both your mood and your ability to focus. These changes are a core part of what some people experience as Seasonal Affective Disorder symptoms.
How to support yourself here:
- Adjust Your Expectations: The first and most crucial step is to release self-criticism. Acknowledge that your focus may not be at its summer peak, and that is okay.
- Focus on One Thing at a Time: Resist the urge to multitask. Use a timer to work in short, focused bursts (e.g., 25 minutes of work, 5 minutes of rest) to avoid feeling overwhelmed.
- Take Movement Breaks: When you feel the fog rolling in, take a five-minute break to walk or stretch. This boosts blood flow to the brain and can help clear the cobwebs.
Understanding Seasonal Cravings for carbs
Have you noticed you’re hungrier in the fall or have intense seasonal cravings for carbs? This is not a lack of willpower; it’s a powerful instinct.
The seasonal impact on metabolism is an ancient survival response. For our ancestors, shorter days meant winter was coming, and it was time to store energy. Your body is simply following that primal blueprint. Eating carbohydrates can also give your brain a temporary boost in serotonin, which is why we often reach for those comforting foods when we’re feeling low.
How to handle your eating without overwhelm
- Add, Don’t Restrict: Instead of fighting cravings, focus on adding deeply nourishing, warming foods to your diet. Think seasonal soups, stews with root vegetables, and warm spices.
- Prioritize Protein and Fiber: Balance your meals with protein and fiber to help stabilize blood sugar and prevent the intense energy crashes that can lead to more cravings.
- Eat mindfully: When you do enjoy that slice of pumpkin bread or bowl of pasta, savor it. Enjoying food without guilt is a critical part of supporting your body.
The Recap…
The fatigue, brain fog, and cravings you might be feeling this autumn are real, shared, and have a biological basis. Your body is not broken; it is adapting. The most powerful act of well-being you can practice this season is to listen to your body, release the pressure to be “on” all the time, and give yourself the rest and nourishment it’s asking for.