Why you might be feeling a little “off” with the change in seasons —and what to do about it
As we go from summer to autumn, many of us feel a shift — not just in the weather, but in our energy, sleep patterns, and overall mood. If you’ve been feeling more tired or sluggish lately, rest assured it’s not just in your head or down to post-summer blues — it's hormonal and your body just needs time to adjust!
Let’s delve into why this happens and what you can do about it… because by syncing with your natural circadian rhythm, making small changes to your routine and focusing on a few key nutrients, you can feel more balanced and energised as we head into autumn!
Why does your body feel different?
Have you started feeling a lot more tired earlier in the evening? You’re not alone... me too, 7pm hits and I could fall asleep!
This is because your internal body clock (or circadian rhythm) is controlled by light exposure — I delve into all of that in more detail in this article but essentially your sleep hormone (melatonin) is released in response to darkness. So when there’s less natural light during the day and it gets darker earlier in the evening, your body starts producing melatonin earlier than it did during the longer summer days and that early onset of tiredness is a reflection of this
But melatonin is only one part of the story…
What about your mood and digestion?
In the same way darkness triggers melatonin production, natural light is what switches on your serotonin production — this hormone is key to not only feeling good as your happy hormone, but it is closely linked with your gut health! 90% of your serotonin is produced in the gut, and it has a big role to play in how well your body is processing and digesting what you are eating
So as the days get shorter and you get less sunlight, that dip in mood and motivation, and your digestion feeling sluggish is all part of it… but you don’t have to just put up with it!
So what do you do about it?
With a few tweaks to how you approach your day and what you are eating, you can really support yourself through these hormonal changes, giving your body what it needs to recalibrate
Boost your nutrient intake: as the seasons change, so do your nutritional needs and thankfully nature provides us with the foods that best support our bodies at the right time — autumn is all about root vegetables, squash and leafy greens, all of which are packed with essential nutrients like B vitamins and magnesium that are key to regulating your energy, mood, and stress levels
Foods to support serotonin production: what’s more, eating foods high in tryptophan will help boost your serotonin as this is the amino acid that your body needs to produce it! Think of: chicken, turkey, eggs, nuts, seeds, oats and quinoa
Maximise morning light exposure: one of the best ways to regulate your circadian rhythm and boost your energy — aim for 20 minutes of sunlight within the first half-hour of waking up. But if that's not possible, how about:
getting ready by the window — do your morning routine (makeup, skincare, or have breakfast) near natural light to signal to your body that it’s daytime
consider using a red light or a SAD lamp — these are especially helpful for boosting mood and energy during the darker months!
And if you are someone that wakes up before it is light, I highly recommend using a sunrise alarm clock — these trick your body into thinking it's getting more daylight than it actually is! By simulating a sunrise, they regulate your body’s natural cortisol curve, making it easier to wake up in the morning
Plan your mornings: it’s not as easy to spring out of bed when it's dark and cold so planning for this shift is key. If you can anticipate the drop in motivation, you can make small tweaks - whether it is pre-planning a healthy breakfast or scheduling a short morning workout - these will help you maintain healthy habits without relying on morning motivation! A protein-rich breakfast can also help stabilise your energy and mood throughout the day
Create the right environment in the evening: with that feeling of tiredness hitting when we’re not quite ready to go to bed, what we don’t want to do is completely switch off melatonin production! Bright artificial lights and screen time can trick our brain into thinking it’s still daytime, so to counteract this try dimming the lights as it starts to get dark and/or use warm lighting to create a relaxing environment
I know I have gone on and on about them, but these red light bulbs are a gamechanger! Add in a calming chamomile tea or nighttime herbal blend and you creating the perfect environment for a better night’s sleep
And one final thought: be kind on your body
Remember that your body is adjusting, and this transition can take a few weeks. Give yourself grace during this time, and focus on building a routine that aligns with the season and makes the shift just that little bit smoother!