Autumn arrives like a deep exhale. The air cools, copper leaves float on a breeze, and routines settle into a quieter rhythm — la-di-da, ‘tis autumn. But if you’re wondering how to fight fall fatigue as the days grow shorter, you’re not alone. For many travelers and homebodies alike, this cozy season can bring a noticeable dip in energy, focus, and mood — and sometimes the best cure is a little sunlight, movement, and maybe even a quick getaway.
If you find yourself feeling not quite like yourself as the leaves begin to fall, you’re not imagining it. You may be experiencing what’s often called fall fatigue — a seasonal slump that affects both your body and your sleep.
Naturepedic unpacks what fall fatigue really is, why it happens, and how you can support your energy and sleep through the seasonal shift — wherever your travels take you this fall.
What Is Fall Fatigue?
While not a formal medical term, fall fatigue describes the sluggishness, low mood, and extra tiredness many people feel as the days shorten. In some cases, these symptoms overlap with Seasonal Affective Disorder (SAD), a recognized type of depression linked to seasonal changes.
Common signs include:
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Persistent low energy or unusual fatigue
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Irritability, anxiety, or low mood
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Brain fog and difficulty concentrating
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Trouble waking up in the morning or oversleeping
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Strong cravings for carbs or comfort foods
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Withdrawing from social activities
Even if your symptoms don’t reach the level of SAD, this seasonal dip can impact your productivity, emotional well-being, and quality of sleep — especially when you’re balancing work, routines, and the itch to get away.
Why Does Fall Fatigue Happen?
The shift from summer to fall brings real physiological changes that can throw your energy and sleep cycle off balance.
1. Shorter Days Disrupt Your Internal Clock
Our bodies are governed by circadian rhythms — 24-hour cycles that regulate everything from sleep to hormone production. As daylight hours decrease, your body may start producing melatonin (the sleep hormone) earlier in the evening and for longer stretches. That can leave you feeling tired sooner and groggier in the morning, especially if you’re still keeping a summer-style schedule — or trying to adjust to new time zones while traveling.
2. Lower Sunlight = Lower Vitamin D
Sunlight exposure is the primary way your body produces Vitamin D, which plays a role in mood regulation, immune function, and — you guessed it — sleep quality. As the days grow darker, many people experience a noticeable drop in Vitamin D levels. A sunny getaway (hello, Palm Springs or San Juan) can give you the boost your body craves.
3. Seasonal Allergies May Be Making It Worse
You might associate allergies with spring, but autumn has its own triggers, like ragweed, mold from damp leaves, and increased indoor dust as windows close. These allergens can lead to sinus congestion, inflammation, and poor-quality sleep — not exactly the energy you want when exploring a new city or chasing fall foliage.
5 Ways to Beat Fall Fatigue
So how can you reset your rhythm and shake off the seasonal slump?
These strategies are designed to support your mood, energy, and sleep through fall — at home or on the road.
1. Soak Up the Sun
If you’re suffering from fall fatigue or the winter blues, step one is sunshine. Light is one of the most powerful tools for regulating your circadian rhythm. Even on overcast days, outdoor light far surpasses indoor bulbs in intensity, so get outside as much as you can.
Take your coffee on the porch, walk during lunch, or plan a quick trip somewhere bright — think Key West, San Diego, or Scottsdale — to soak up some rays before winter sets in. A long weekend in the sun can feel like hitting the reset button on your mood.
2. Move Your Body (Strategically)
Exercise is a proven mood-booster, and it can help re-align your sleep cycle too. Even gentle movement like yoga or walking can lift you out of that autumn funk.
If you’re traveling, trade the gym for movement that doubles as adventure: a fall hike in Vermont, biking the Florida Keys Overseas Trail, or a morning swim before brunch. Combining sunshine and activity is circadian rhythm gold.
3. Build a Grounding Morning Routine
When the season makes it harder to feel energized, structure becomes your best friend. Establishing a grounding morning routine helps train your body to shift into “day mode,” even when it’s still dark outside.
Traveling this fall? Keep simple habits that travel well — stretching in your hotel room, journaling over airport coffee, or a short sunrise walk in a new city. These rituals help your mind stay balanced and your energy steady no matter where you wake up.
4. Prioritize Sleep Hygiene at Night
Beating fall fatigue isn’t just about how you start your day; it’s also about how you end it. Practicing good sleep hygiene can help counteract seasonal sluggishness and improve rest, especially when adjusting to new destinations.
Avoid heavy meals, caffeine, and screen time late at night. Instead, read, journal, or sip tea — whether it’s from your couch or a cozy Airbnb. A little ritual signals to your body that it’s time to recharge for whatever adventure tomorrow holds.
5. Try Light Therapy or a Dawn Simulator
If mornings feel especially tough, consider tools that mimic sunlight. A dawn simulator gradually brightens your bedroom to mimic a sunrise, helping your body wake naturally.
For more intense symptoms, bright light therapy can be effective — or you can book your own “light therapy” trip somewhere tropical. Sometimes the best prescription is a change in latitude.
Don’t Forget Daylight Saving Time
Just as you’re finding your rhythm, the clocks change. The end of Daylight Saving Time can throw your sleep off more than the seasonal shift itself. Prep early by adjusting your bedtime 10–15 minutes a night in the days before. Or better yet, plan a fall getaway that weekend — it’s easier to handle time changes when you’re somewhere new (and fabulous).
The Bottom Line
One surprising thing about fall fatigue is that it often improves once your body adjusts to the seasonal rhythm. With the right routines — and maybe a little travel therapy — you can help speed up that adjustment.
Geography matters, too: those at higher latitudes tend to feel the seasonal shift more. If that’s you, use it as an excuse to plan a warm-weather escape before winter hits.
Autumn may bring shorter days, but it’s also a beautiful reminder to slow down, seek light, and savor the season — whether that’s a cozy weekend upstate or a sunshine-soaked flight south. Wherever you go, travel light… and sleep well.
This article was originally written by Arin Schultz and published on Stacker.com. It has been edited by the fagabond team for fagabond.com.