Author: Kate Higham
Medically reviewed by Dr. Sarah Conway

As the world outside changes from summer warmth to autumn crispness, your body is also undergoing its own transformations—ones you may not even notice at first. Have you ever wondered why your mood feels different or why your energy seems to wane?

While it’s easy to blame colder weather and shorter days, the real force behind these shifts is happening inside: your hormones. These tiny but powerful signals influence everything from your sleep quality to how motivated you feel each day. Understanding the link between seasonal changes and your hormones unlocks the potential to stay balanced, no matter what the calendar says.

How seasonal changes impact your hormones

When fall arrives, it’s not just about shorter days and cooler temperatures. It’s a whole-body reset that affects several key hormones, including cortisol, melatonin, and reproductive hormones. Let’s break it down.

Cortisol: The stress hormone that needs a reset

Cortisol, often called the “stress hormone,” is vital in regulating energy and alertness. It spikes in the morning to wake you up and gradually declines throughout the day. However, cortisol production is closely tied to sunlight (1).

During the bright summer months, cortisol stays balanced, energizing you. But when the shorter days of fall arrive, less sunlight in the morning can mess with this rhythm, leaving you feeling sluggish. You may also experience an increase in evening cortisol levels, which makes it harder to relax and fall asleep (2).

On top of that, the added stress from seasonal changes, such as busier schedules or holiday preparations, can cause stress which may increase cortisol levels overall, causing you to feel both tired and wired. It's a delicate balance, but don’t worry—there are ways to maintain normal hormonal functions.

Related article: Are Your Hormones in Check? The Essential Male Hormone Guide

Melatonin: Your body’s natural sleep aid

Melatonin is the hormone responsible for regulating your sleep-wake cycle. It’s produced in response to darkness, signaling your body that it’s time to wind down. In fall, as daylight fades earlier, your body produces melatonin sooner in the evening, making you feel sleepier earlier in the day (3).

While this shift can help you get to bed on time, it can also lead to feeling groggy and fatigued during the day. Plus, melatonin production is closely linked to serotonin, the hormone that boosts your mood. As melatonin rises earlier, serotonin levels can dip overall, which may leave you feeling moody or even trigger seasonal affective disorder (SAD) (4).

Reproductive hormones: Why fall can disrupt your cycle

For women, seasonal changes can also affect reproductive hormones like estrogen and progesterone. These hormones are sensitive to external factors such as light exposure and stress levels. As daylight decreases and stress ramps up, you may experience fluctuations in your menstrual cycle, changes in PMS symptoms, or even shifts in fertility (5).

If you’re navigating perimenopause or menopause, you may feel these hormonal changes more intensely. The drop in estrogen levels can worsen hot flashes, mood swings, and sleep disturbances—especially as cortisol and melatonin fluctuate during the seasonal transition.

Related article: Hormone Imbalance in Women: Symptoms, Causes and Treatment

How to keep your hormones balanced during seasonal changes

Fortunately, you don’t have to let the change in seasons throw your hormones completely out of balance. There are simple, practical strategies to help you manage the effects of seasonal transitions and maintain hormonal harmony.

#1 Manage stress to balance cortisol

Since cortisol is sensitive to both light and stress, managing stress levels is key to keeping this hormone in check. Here are some actionable tips to help:

  • Mindfulness meditation: Just 10 minutes of mindfulness or breathing exercises can lower cortisol levels (6). Apps like Headspace or Calm offer quick and easy guided meditations to help you stay calm.

  • Gentle exercise: While intense workouts can spike cortisol, gentler activities like yoga, walking, or Pilates are great for reducing stress without overstimulating your system.

  • Caffeine control: It’s tempting to reach for that extra cup of coffee when the mornings are darker, but too much caffeine can overstimulate cortisol. Try limiting caffeine after noon and switching to herbal teas that calm rather than excite your system (7).

#2 Sleep smarter, not longer

As melatonin rises earlier in the fall, you can support your body’s natural rhythm with these sleep-friendly habits:

  • Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate melatonin production and keeps your sleep cycle steady.

  • Limit blue light at night: Avoid screens an hour before bed, as the blue light they emit can interfere with melatonin production (8).

  • Create a calming bedtime routine: Whether it’s reading, journaling, or a warm bath, establish a wind-down routine to signal to your body that it’s time for rest.

#3 Nourish your body for hormone health

Your diet plays a huge role in keeping your hormones balanced during seasonal changes. Here are some key nutrients to focus on:

  • Magnesium: Known as the "calming mineral," magnesium helps regulate cortisol and supports better sleep. To boost your intake, add leafy greens, nuts, seeds, and whole grains to your meals (9). You should speak with your healthcare provider before starting to take magnesium supplements.
  • Vitamin D: With less sunlight in fall and winter, many people experience a drop in vitamin D levels, which can affect mood, energy, and immunity. Consider a vitamin D supplement or boost your intake with fatty fish, fortified dairy, or egg yolks (10). Be sure to ask your healthcare provider before supplementing with vitamin D.
  • Healthy fats: Hormones like estrogen and progesterone need healthy fats for production. Avocados, nuts, seeds, and olive oil are excellent sources of healthy fats to keep your hormones balanced (11).

Related article: The Crucial Link Between Hormones and Weight Management

When to consider hormone health screening

If you're still experiencing persistent fatigue, mood swings, or irregular periods despite making lifestyle adjustments, it might be time to check your hormone levels. A hormone test, like those offered by LetsGetChecked, can help you identify imbalances in key hormones like cortisol, melatonin, estrogen, progesterone, and thyroid hormones.

Armed with this information, you can take a more proactive approach to your health and work with a healthcare professional to restore hormonal balance and feel like yourself again.

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References

  1. National Center for Biotechnology Information: Interactions between sleep, stress and metabolism”. Online. ncbi.nlm.gov
  2. The Sleep Foundation: How to fix your circadian rhythm”. Online. sleepfoundation.org
  3. Cleveland Clinic: “Melatonin”. Online. my.clevelandclinic.org
  4. Mayo Clinic: “Seasonal Affective Disorder”. Online. mayoclinic.org
  5. National Center for Biotechnology Information: “Sleep, hormones and Circadian Rhythm”. Online. ncbi.nlm.gov
  6. Healthline: 11 Natural Ways to Lower Your Cortisol Levels”. Online. healthline.com
  7. National Center for Biotechnology Information: “Caffeine Stimulation of Cortisol Secretion”. Online. ncbi.nlm.gov
  8. The Sleep Foundation: “Blue Light: What it is and how it affects sleep”. Online. sleepfoundation.org
  9. Cleveland Clinic: “25 Magnesium-Rich Foods you should be eating”. Online. my.clevelandclinic.org
  10. National Institute of Health: “Vitamin D”. Online. ods.od.nih.gov
  11. Healthline: “10 Natural Ways to Balance Your Hormones”. Online. healthline.com

Please note that the following is for educational use only and is not a substitute for medical advice. This content cannot diagnose or provide information about treatment. Consult with your healthcare provider if you have any concerns or need specific medical advice relating to any symptoms, conditions, diagnosis, or treatment. Do not delay seeking medical advice and do not disregard professional medical advice based on this content. Your healthcare provider can provide the most suitable guidance based on your situation.