Feeling extra sleepy at the moment? You’re probably not alone.
“Autumn fatigue” can be caused by everything from gut changes to the early signs of seasonal affective disorder (SAD), sometimes known as the “winter blues”.
Temperature shifts could make it harder for some people to fall asleep, while less light boosts our production of sleep hormone melatonin. Worse: experts don’t think most of us actually get a full hour longer in bed when the clocks go back. It might disrupt our routines for at least a week.
“There can be dozens, if not hundreds, of causes behind the symptom of fatigue” around this time of year, neurologist Dr Philipp Valko told University Hospital Zurich.
So what can we actually do to defeat it?
Five science-backed ways to beat autumn fatigue
1) “Stagger” your bedtimes
“One of the worst things you can do when the clocks go back is to ignore your sleep schedule and expect your body to instantly adjust,” sleep expert Alison Jones from Sealy UK previously told us.
Shifting your bedtime by just 10 to 15 minutes in the lead-up to the clock change (due 26 October this year) can help your body adjust naturally to the shift, rather than being shocked into sleeplessness.
2) Go for a morning walk
Bethany Lawrence, an orthopaedic expert for Panda London, formerly shared with us that “Natural light exposure in the morning helps reset your circadian rhythm”.
So, if you’re looking to get over disruptions to your sleep/wake cycle, “Try taking a walk outside or opening your curtains early to get as much light as possible, improving mood and helping your body adjust to the time shift”.
Science has her back. A 2023 paper found that bright morning light leads to better sleep efficiency, less sleep fragmentation, earlier sleep onset, and lower levels of morning fatigue.
3) Take vitamin D
Speaking of sunshine, the NHS recommends most adults supplement with vitamin D from October until March because we likely can’t get enough from natural light.
Vitamin D deficiency can lead to “persistent fatigue or tiredness”, as well as bone pain, muscle soreness, and a lower immune system.
4) Eat enough fibre
Gut health specialist Dr Megan Rossionce told us that “gut microbes thrive when you feed them a variety of high-fibre, plant-based foods,” though many of us reach for more refined fare in the cooler months.
And we know that less healthy guts may make us fatigued.
“Plus, with around 70% of your immune system living in the gut, as it ramps up to defend against seasonal viruses, you may notice the impact on both your digestive system and energy levels,” she added.
Fibre-rich foods like fruit, vegetables, and wholegrains can help you reach the recommended goal of 30g a day – frozen and tinned options can be just as good for you as the fresh kind.
Beans and legumes, like chickpeas, are a cheap, high-fibre way to bulk out your meals, too.
5) Exercise
Fatigue and inactivity can create a vicious cycle – you’re too tired to work out, and the lack of movement makes you sleepy.
Not just that, but Dr Rossi said: “A drop in physical activity can also negatively affect your microbial diversity, adding to the challenge, as exercise has been shown to support a more diverse gut microbiome”.
You don’t need to exercise extensively to see benefits. A mere 10 minutes a day was linked to better sleep in one study.
Not sure how you’re going to rally for a dark-morning workout? Luckily, we’ve previously asked a personal trainer to share how to exercise when you really, really don’t want to.
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