Author: Kate Higham
Medically reviewed by Dr. Sarah Conway
As the long, sun-filled summer days slip away and autumn settles in, it’s not just the weather that changes—your energy does, too. Suddenly, that pep in your step isn’t quite there; mornings feel tougher, and by mid-afternoon, you’re dragging. Sound familiar? You’re not imagining it, and you’re not alone—this “fall fatigue” is real.
Our bodies go through both physical and mental shifts as the seasons change, leaving many of us feeling more tired than usual. But here’s the good news: once you understand what’s behind it, you can take steps to boost your energy and fully enjoy everything fall has to offer.
What’s behind fall fatigue?
Fall isn’t just about changing leaves; it's a full-body adjustment. Our bodies are tuned to the natural world, and as the days shorten and the sunlight fades, it affects our internal systems. The primary factors behind fall fatigue are changes in circadian rhythms and the interaction of two key hormones: serotonin and melatonin (1).
Circadian rhythms: Your body’s internal clock
Your circadian rhythm is your body’s natural clock, governing sleep and wake cycles. It’s influenced heavily by light—especially sunlight. During the long, bright summer days, your body gets constant signals to stay alert. However, as fall arrives and the days shorten your circadian rhythm can be disrupted (2).
Serotonin and melatonin: The mood-energy connection
Serotonin, a neurotransmitter that boosts your mood, and melatonin, the hormone that prepares you for sleep, are deeply influenced by the amount of light you get.
- Serotonin: Sunlight may stimulate serotonin production, and less light in the fall may mean that your body produces less serotonin, leaving you feeling more tired or even affecting your mood. This is one reason why Seasonal Affective Disorder (SAD) tends to emerge during this time (3).
- Melatonin: As daylight fades, your body produces more melatonin. While melatonin is helpful for sleep, its increased levels earlier in the day than during the summer can make you feel groggy or sluggish (4).
These hormonal shifts create a cycle of low energy and mood that fuels the feeling of fall fatigue. But you don’t have to endure weeks of feeling drained—there are simple, effective ways to adjust and reclaim your energy.
Related article: Why am I so Tired? 6 Common Causes of Fatigue and Tiredness
5 tips to fight fall fatigue
Now that we understand the biological shifts behind fall fatigue, let’s explore some practical ways to boost your energy and enjoy the season fully.
#1 Maximize sunlight exposure (even when it’s cloudy)
Sunlight is a key tool in fighting fall fatigue. You don’t need bright, sunny days—just being outside in natural light for 20-30 minutes in the morning or early afternoon can help regulate serotonin and melatonin production (5).
If getting outside isn’t an option, consider using a light therapy box. These devices mimic natural sunlight and can be particularly effective for improving mood and energy, especially if you experience SAD (6).
#2 Time your meals for sustained energy
While fall’s comfort foods are tempting, eating for energy is key. Focus on fruits and vegetables, lean proteins, and healthy fats to fuel your body steadily throughout the day (7).
Start your morning with a protein-rich breakfast like eggs or Greek yogurt to kickstart your metabolism. Opt for small, frequent meals with whole grains and root vegetables for sustained energy instead of quick-burning sugary snacks.
#3 Consider Vitamin D and Omega-3 supplements
With less sunlight in the fall, many people experience a drop in vitamin D levels, leading to fatigue and mood swings. Studies show up to 42% of people may be deficient during the fall and winter (8). Taking a vitamin D supplement can boost both energy and mood. Be sure to ask your healthcare provider before supplementing with vitamin D.
Omega-3s, found in foods like salmon, chia seeds, and walnuts, are also helpful. They support brain health and help regulate serotonin levels, offering a natural way to combat seasonal fatigue (9).
Related article: 4 Vitamin Deficiencies You Should Fix Now (and How to Fix Them)
#4 Move your body (But keep it gentle)
Exercise is a natural energy booster, but intense workouts may drain your already limited energy in the fall. Try gentler forms of exercise like brisk walking, cycling, or yoga. Not only do these activities keep your blood flowing and endorphins up, but they’re also more manageable if you’re feeling tired. Ensure that you are recovering adequately in between workouts.
If you can, exercise outside. Fresh air combined with natural light will enhance the benefits, helping you fight fatigue and improve your mood (10).
#5 Sleep smarter, not longer
Fall can make us crave more sleep, but what you really need is better sleep. Aim for a consistent sleep schedule to keep your circadian rhythm in check, even on weekends. Limit blue light exposure before bed, as it can interfere with melatonin production (11).
If you’re still struggling with quality sleep, magnesium might help. This mineral helps relax muscles and improve sleep quality, helping you wake up feeling refreshed (12). You should speak with your healthcare provider before starting to supplement magnesium.
Related article: Can You Strengthen Your Immune System?
Fall fatigue isn’t inevitable—Take control of your energy
Fall fatigue doesn’t have to dictate your season. By understanding the natural changes your body goes through and making intentional adjustments, you can maintain your energy and mood as the days get shorter. Prioritize sunlight, nourish your body with energy-sustaining foods, and adjust your routines to align with your energy levels.
If persistent fatigue continues, it might be worth getting a health check. Sometimes underlying issues like vitamin deficiencies or thyroid imbalances can be at play, and a simple test could uncover the root cause. So, embrace fall with confidence—small changes can make all the difference.
References
- National Center for Biotechnology Information: “Circadian Rhythms and Melatonin” Online. ncbi.nlm.gov
- The Sleep Foundation: “What is Circadian Rhythm?” Online. sleepfoundation.org
- The Mayo Clinic: “Seasonal affective disorder” Online. mayoclinic.org
- The Sleep Foundation: “Melatonin: Usage, Side Effects and Safety”. Online. sleepfoundation.org
- National Center for Biotechnology Information: “Benefits of Sunlight”. Online. ncbi.nlm.gov
- The Mayo Clinic: Seasonal affective disorder: Choosing a light box”. Online. mayoclinic.org
- Healthline: Can certain foods give you an energy boost?”. Online. healthline.com
- National Center for Biotechnology Information: “Association between Vitamin D and Mental Health in Adults”. Online. ncbi.nlm.gov
- Cleveland Clinic: “Omega-3 Fatty Acids”. Online. my.clevelandclinic.org
- National Center for Biotechnology Information: Influences of Green Outdoors versus Indoors Environmental Settings on Psychological and Social outcomes of controlled exercise”. Online. ncbi.nlm.gov
- The Sleep Foundation: “Blue Light: What it is and how it affects sleep”. Online. sleepfoundation.org
- The Sleep Foundation: “Using Magnesium for Better Sleep”. Online. sleepfoundation.org
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.
