At the beginning of autumn, many people notice that their strength seems to melt away — it’s harder to get up in the morning, less energy, more desire for sleep and peace. This feeling is not laziness or weakness, it is a natural reaction of the body and mind to the change of season. As the days get shorter and sunlight diminishes, our hormonal balance changes and our brain goes into “energy saving” mode. Fortunately, by understanding the causes of this process, we can help ourselves recover gently and naturally.
How lack of light affects the body and brain
As the day gets shorter, the amount of serotonin – the so-called “hormone of happiness” – decreases, and the production of melatonin, which is responsible for sleep, increases. Therefore, you want to sleep longer, move less and rest more often. Lack of sun also leads to vitamin D deficiency, which is directly related to fatigue and lower mood.
According to the World Health Organization, about 5 percent people experience seasonal depression, and another 20 percent – its light form. This means that autumn fatigue affects about one in four people.
Why there is more stress and emotional crises in autumn
After summer relaxation, autumn brings us back to routine: work, responsibilities, deadlines. Such changes stress the brain, as it is forced to go from a state of rest to an active mode. The level of cortisol – a hormone – rises, and with it increases tension and irritability.
Social activities also decrease: we spend more time at home, so relationships with loved ones become more prominent, and minor disagreements become more pronounced. This is the so-called “magnifying glass” effect, when emotions are intensified due to the brain’s more sensitive response to the lack of light.
How to overcome autumn fatigue and regain energy
The most important thing is not to underestimate your condition and not to put pressure on yourself. Fall fatigue is not weakness, but a signal that the body needs more rest and light.
Light therapy is one of the most effective ways to combat seasonal fatigue. It is enough to spend 20-30 minutes in the morning in front of light therapy lamps or take a walk outside. In addition, an orderly sleep rhythm and even simple housekeeping help the brain feel safer.
Movement is also extremely important – even a 15-minute walk during the day increases the level of endorphins and improves mood. Small pleasures, such as a warm cup of tea, a chat with a friend or a walk in the park, help restore the balance of dopamine, the motivation hormone.
In a relationship, it is not the quantity of language that matters, but the quality. Active listening and empathy reduce tension and create closeness. If the fatigue still does not go away, it is worth consulting with a specialist – the autumn period is the most suitable for this.
Source: ukr.media
Photos are associative © Canva.
