Shorter days got you feeling exhausted rather than cosy? ‘Autumnal fatigue’ is real – find out how you can give it the cold shoulder
Summary
1What causes autumnal fatigue?
It might be the 21st century, but we’ve still got a bit of the ‘caveman brain’ in us...
2Could it be Seasonal Affective Disorder?
SAD can happen in any season, but it’s most common in autumn and winter...
3Practical tips to beat the autumn slump
Grab any sliver of sunlight (even if that means a chilly lunch break) and keep curtains open...
There’s plenty to love about autumn: crunchy leaves, comfy clothes and the excuse to spend more time cuddled up...
But rather than cute and snuggly, you might just be left feeling exhausted.
It’s normal to mourn the end of summer, but when is it more than just a bit of tiredness? We shed light on ‘autumnal fatigue’ and how to banish it – from energy-supporting vitamins to taking a leaf out of the Scandis’ book...
What causes autumnal fatigue?
It might be the 21st century, but we’ve still got a bit of the ‘caveman brain’ in us. Our circadian rhythm prompts us to feel sleepy when it’s dark and alert when it’s light.1
Even a few hundred years ago, this was useful. Our ancestors worked hard to prepare crops in time for autumn, then settled down for the colder weather.
You might also be less active in the cold and dark, which can make you feel sluggish and unable to sleep.2 And those with winter Seasonal Affective Disorder (SAD) know all too well that the gloomy weather can make you feel unmotivated, down and worn out. Hello, vicious cycle...
Could it be Seasonal Affective Disorder?
Don’t be fooled – the cruelly-named SAD is more than a bit of the blues. It’s an actual medical condition and, if you think you could be affected, it’s worth visiting your GP.
SAD can happen in any season, but it’s most common in autumn and winter. Look out for the following symptoms, lasting through the darker months and easing as spring arrives:3
- a low mood that won’t go away
- less interest in your usual activities
- less energy during the day and finding it harder to wake up in the morning
- irritability
- feeling hopeless or worthless
- difficulty concentrating
- decreased sex drive
See your GP if you’re struggling to cope, as SAD is a form of depression and deserves support. You might have also heard about SAD lamps or light therapy lamps, indoor lights which mimic the sun’s rays, which some people claim may help ease SAD symptoms. While they probably won’t get rid of SAD by themselves, many people find them useful when there’s no real sunlight around.
Exercising regularly and getting as much daylight as possible can all help too.3
Hygge: the Danish art of cosy living
First thing: it’s pronounced hoo-gah. Hygge is a Danish concept that can be difficult to wrap up – but it’s all about warmth (physical or emotional), cosiness and enjoying simple moments with loved ones.
It’s the feel-good of lighting a candle at dinner, sipping hot chocolate on a frozen evening or a board game night with friends.
It’s not really translatable into English, but hygge is traced back to a similar Old Norse word, meaning “protected from the outside world”.4
Reckon you could do with a bit of hygge? Think about what makes you feel safe, snug and appeals to your senses:
- sight: soft ambient lighting, a forest walk or a flick through your photo album
- sound: gentle music, a crackling fireplace or your loved ones chatting in the background
- smell: a scented candle, fresh baking or your favourite coffee brewing
- touch: a cosy blanket or stroking a pet
- taste: a childhood favourite meal or a warming spiced drink
Then, think about the people you want to share these experiences with, or maybe you want to enjoy them alone. Even if it’s just for five minutes, try to detach yourself from your worries and don’t rush the moment: take a deep breath and let yourself embrace the cosiness.
Maybe you could make a list of tiny hygge moments and try to add a few into your day. Why not learn how the Scandis themselves find joy in super-short days?
Practical tips to beat the autumn slump
1. Sort your sleep routine
It’s easier said than done when the weather’s playing havoc with your sleep. But a regular circadian rhythm is vital if you’re experiencing seasonal depression or you’re tired all the time.
Try to sleep at the same time each night and enjoy something calm and screen-free in the hour or so leading up to it. This could be a warm bath, reading or listening to a podcast.
Make sure your environment’s right, too – most people find it easiest to sleep in a dark, cool room (with plenty of blankets to layer up if needed).
If you’re struggling to sleep, leave your bedroom for a while and do something calm elsewhere until you’re tired again.
2. Soak up any sunlight
Let’s face it: there’s nothing much gloomier than leaving for work and coming home in the dark. Grab any sliver of sunlight (even if that means a chilly lunch break) and keep curtains open.
The sun provides vital vitamin D – it’s a myth that vitamin D helps SAD symptoms, but it’s still essential for healthy bones, muscles and immune systems.5-7 So don’t let the cold stop you! Wrap up warm and embrace those 10 minutes of light.
3. Dip into light therapy
Your eyelids are heavy, you’re dropping in and out of dreams and you don’t even remember snoozing that third alarm. What now?
If you’re really struggling to wake up and you stay tired through the morning, it’s worth a doctor’s visit to rule out any underlying conditions. But if it’s just the darker hours that are causing trouble, light therapy might be worth a try.
SAD lamps aren’t just your regular light bulbs – they’re electric lamps that mimic daylight, potentially kicking your circadian rhythm back into gear and may work by temporarily bringing your body more of the ‘happy hormones’ it needs.8
Not everyone feels the benefits and evidence for these lamps is mixed, but most people can use the lamp safely and have touted its effectiveness.
Exposure to very bright light might not be suitable if you have an eye condition or eye damage that makes you particularly sensitive to light, or you’re taking certain medications that increase your sensitivity to light (including St. John’s Wort and certain antibiotics).8
Check with your GP if it’s suitable for you – if they give you the thumbs up, you might want to invest in a light therapy lamp or SAD alarm clock to pep up darker mornings. Just spend a few minutes in front of it while you drink your coffee...
4. Check in on your nutrition
It might be wearing thin by now, but a balanced diet really does help keep you in check. Not only does the right nutrition keep your body fuelled, but certain vitamins and minerals contribute to your mental energy too.
Magnesium
“Magnesium contributes to a reduction of tiredness and fatigue”... but that means getting enough.9 Any more than the recommended amount won’t have you buzzing!
You can find magnesium in foods like spinach, nuts and wholemeal bread and most people can get enough magnesium through their diet.10
Vitamin D
Many Brits are low in vitamin D during darker months (thanks to our miserable weather). While taking extra vitamin D won’t stop you feeling sleepy, it’s still essential for our general wellbeing, including keeping our muscles, bones and immune system healthy.5-7
The Department of Health recommends that everyone over a year old takes a 10μg (microgram) vitamin D supplement every day during autumn and winter.11
Other vitamins to help tiredness
Not getting enough B vitamins, vitamin C, folate and iron can affect your energy levels too.12-19 You’re at higher risk of iron deficiency if you have heavy periods and you could be more likely to be low in B12 if you’re vegetarian or vegan.20,21
If any of these apply or you struggle to have a balanced diet, consider getting a blood test and/or speaking to a dietician or registered nutritionist. They may suggest a daily supplement or multivitamin can help you stay topped up.
5. Move your body gently
When you’re cold and your legs feel like lead, even the idea of getting active can seem too much. But we promise that starting is the worst bit.
Movement doesn’t have to mean a full gym session or a walk in the rain. It could be a YouTube yoga session, a boogie to your favourite playlist or a gentle swim followed by a hot drink.
All of these can help your body produce endorphins, which support your energy and make you feel good.22 It’s not helpful to push past your limits when you’re truly exhausted, but gentle movement is a must for getting out of a slump and keeping your mind and body ticking along.
When to get help
A whopping one in eight of us feel tired all the time... but that doesn’t mean it’s OK.23
Sometimes the ‘autumn blues’ pass within a few weeks, but if your low mood or tiredness lasts longer or gets in the way of your daily life, consider a chat with your GP or a mental health professional.
The final say
As the seasons change, our brains’ ‘caveman mode’ can throw us off a bit. But you deserve to feel like yourself all year round.
Want some more tips on staying sprightly through the seasons? Browse our tips on beating the 3pm slump. Plus, we speak to three Scandis on how they manage in as little as three hours of daylight per day...