Why am I so tired this fall? A guide to beating fall fatigue

Ever wonder why you feel more down and tired as the leaves begin to fall?

You’re not alone, nearly 40% of Americans experience a mood decline during the fall and about one-third report sleeping more, according to a recent poll. This number is even higher in northern states like Pennsylvania due to shorter daylight hours and colder weather.

Don’t let fall fatigue get in the way of your fall fun. Read on to learn the causes of fall fatigue, how to overcome it and when it may be more than just being tired.

What is fall fatigue?

Fall fatigue is the feeling of persistent tiredness and low energy that many people experience as the season changes from summer to autumn. It’s a common phenomenon linked to fewer daylight hours, which can affect your mood and energy levels due to changes in serotonin and melatonin production. These help regulate your mood and circadian rhythm.

Can daylight saving time affect fall fatigue?
Yes, even though we technically gain an hour of sleep, it can still affect your body’s internal clock.

What causes sleep fatigue?

Sleep fatigue in the fall can be due to a variety of reasons:

• Reduced sunlight – Shorter days and less sunlight can decrease your serotonin levels. Serotonin is the “feel-good” hormone that helps regulate your emotions and reduces stress, anxiety, and depression. Less sunlight can also cause some people to experience vitamin D deficiency that results in fatigue.
• Circadian rhythm reset – The clock falling back disrupts your circadian rhythm (the body’s natural sleep-wake cycle), causing sleep problems and increased fatigue.
• Fall-related stress – Fall brings the start of a new school year and busier schedules, as vacations end and work routines resume.

How to overcome fall fatigue

Here are some tips to help you combat fatigue this fall:

• Maximize your sunlight exposure – Spend time outdoors, even on cloudy days, to help regulate your melatonin and serotonin levels.
• Follow a sleep schedule – Stick to a consistent sleep-wake cycle, even after the daylight saving time change.
• Get quality sleep – Follow a relaxing nighttime routine and avoid screens for at least 1-2 hours before bed.
• Feed your energy – Eat a balanced diet rich in fruits, vegetables, and lean protein to boost your energy levels.
• Get active – Move your body for 150 minutes a week to help increase your body’s energy supply.
• Lower your stress – Incorporate stress-reducing activities like meditation or yoga into your daily routine.

When fall fatigue might mean something more

There’s a big difference between the usual October slump and seasonal affective disorder (SAD). Both follow a seasonal pattern, but the October slump is a non-clinical diagnosis while SAD is a diagnosable form of depression. The October slump may go away on its own or with small lifestyle changes while people with SAD should seek professional help.

SAD affects about 10 million Americans and typically occurs from fall through early spring. Symptoms of SAD are severe enough to significantly impact your daily life and include:

• Persistent sadness
• Loss of interest in activities you once enjoyed
• Appetite changes
• Feelings of hopelessness
• Difficulty concentrating

When to seek care

While it’s normal to feel more tired in the fall, seek professional help if you are consistently sleeping more than 8 hours per night or have symptoms that are negatively impacting your daily life. People who suffer from depression are most likely to experience changes at this time of year.

If you are not feeling your best this fall, walk in or schedule an appointment at your nearest vybe location for a clinical evaluation. Our team can provide a diagnosis and treatment plan to get you back to feeling your best. vybe is open 7 days a week with extended hours at all of our convenient locations.

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