How Autumn Affects Your Body and Mind

As the seasons shift and the days grow shorter, it’s not just your wardrobe that adjusts your body does, too. Many people feel a little “off” in the fall, and it’s more than just post-summer blues. Science shows that the cooler weather and reduced sunlight can have real effects on your mood, energy levels, and overall well-being.

Here are three key ways your body responds to the arrival of autumn and how you can support yourself through the transition.

1. Your Mood Takes a Hit

If you’ve ever felt more irritable, low-energy, or down during the fall months, you’re not imagining it. Changes in daylight exposure directly impact key mood-regulating hormones and nutrients.

• Vitamin D drops: Since your body primarily gets vitamin D from sunlight, fall's shorter days can lead to lower levels. Studies show that vitamin D deficiency is linked to a higher risk of anxiety and depression. One study published in Current Nutrition Reports found a consistent association between low vitamin D levels and mood disorders.

• Lower serotonin levels: Serotonin, a neurotransmitter that helps regulate mood, is influenced by sunlight. When you get less sun exposure, your serotonin levels may dip. This is especially significant for those with Seasonal Affective Disorder (SAD) a condition that typically begins in fall and continues through the winter.

According to the National Institute of Mental Health, about 5% of U.S. adults experience SAD, and it’s four times more common in women than men.

2. Your Energy Dips

It’s not just your mood that dims with the daylight your energy levels do too.

• Melatonin rises: Melatonin is a hormone your body releases in response to darkness, signaling it’s time to sleep. During fall and winter, your body may produce more melatonin because of the longer nights, leaving you feeling sleepy or sluggish throughout the day.

• Circadian rhythm shifts: With the sun rising later and setting earlier, your natural sleep-wake cycle also called your circadian rhythm can get thrown off. This may result in feeling tired even if you’re getting a full night's sleep.

The CDC reports that 1 in 3 adults in the U.S. doesn’t get enough sleep, and seasonal changes may exacerbate this issue.

3. You Feel “Off” And Less Motivated

Ever feel like curling up and skipping your usual workouts in the fall? You’re not alone.

1. Physical activity declines: A large review published in Obesity Reviews found that people are significantly less active during colder, darker months. Reduced movement can lead to several health issues over time, including:

   • Decreased immune function

   • Hormonal imbalance

   • Increased inflammation

   • Slower metabolism

   • Weight gain

   • Weakened muscles and bones

2. Mental fog and low motivation: Inactivity doesn’t just affect your physical health. It can also contribute to poor concentration, low mood, and difficulty managing stress.

Even if you’re not dealing with full-blown seasonal depression, you might notice a general sense of being “off.” This may be your body responding to less light, less movement, and the general slowdown that comes with autumn.

How to Support Yourself This Season

While you can’t control the sun, you can make small lifestyle shifts to help your body thrive during fall:

• Try to get outside during daylight hours even a 15-minute walk can help boost vitamin D and regulate your sleep cycle.

• Stay active indoors with workouts that energize you, whether it’s yoga, dance, or strength training.

• Consider talking to your doctor about vitamin D supplementation, especially if you live in northern climates.

• Make your space brighter during the day by opening blinds or using light therapy lamps.

Fall is a time of transition, and with a little awareness, it can be a season of restoration instead of a slump.

If this article helped you feel more connected to your health, consider sharing it or subscribing to our newsletter for more wellness tips.