Sleep and Mood Changes in the Fall: What’s Really Going On

As the days grow shorter and the air turns crisp, many people notice subtle shifts in how they feel—less energy, lower motivation, or even a touch of the blues. Fall brings beautiful changes outdoors, but it can also trigger real changes within our bodies, especially in our sleep patterns and mood.

Why Fall Affects How We Feel

When daylight hours decrease, our internal clock—known as the circadian rhythm—has to adjust. Less sunlight means our bodies produce more melatonin, the hormone that helps us sleep. That’s why you might feel like crawling into bed earlier or find it harder to wake up in the morning.

At the same time, shorter days can lower serotonin levels, the neurotransmitter linked to mood and energy. This combination can leave you feeling sluggish, irritable, or less motivated as the season shifts.

Simple Ways to Support Your Sleep and Mood This Season

• Get outside daily. Even 10-15 minutes of daylight exposure helps regulate your body clock and boost serotonin naturally.
• Stick to a consistent routine. Going to bed and waking up at the same time each day, even on weekends, helps your body maintain a healthy rhythm.
• Watch your caffeine and screen time. Try cutting caffeine after lunch and dim screens at least 30 minutes before bed to improve sleep quality.
• Nourish your body. Focus on balanced meals with protein, complex carbs, and foods rich in omega-3s and B vitamins that support brain and mood health.
• Move your body. Even gentle activity, like stretching or walking, increases endorphins and reduces stress.

When to Reach Out for Support

If low energy or mood changes persist, it’s important to talk with your healthcare team. Sometimes, what feels like “seasonal sluggishness” may be linked to nutrient deficiencies, hormone shifts, or seasonal affective disorder(SAD).

At Connected Health, we can review your lab work, help identify contributing factors, and create a personalized plan—so you feel your best all year long.