As the leaves fall and the nights draw in, many of us begin to feel more sluggish than usual. If you’re finding it harder to get out of bed or stay energised throughout the day, you're not alone. Autumn fatigue is a real phenomenon, and thankfully, there are natural ways to help you feel brighter and more balanced.
Why do we feel more tired in autumn?
The shift in seasons affects your circadian rhythm - your internal body clock that regulates sleep and energy. With fewer hours of daylight, your body may produce more melatonin (the sleep hormone), making you feel drowsier during the day. At the same time, serotonin levels (linked to mood and energy) can dip, leaving you feeling low or lethargic.
Colder temperatures and darker evenings can also lead to reduced outdoor activity, disrupted sleep, and changes in appetite – all of which can affect how energised you feel.
Natural ways to support your energy this autumn
While it’s tempting to hibernate, there are small, positive changes you can make to naturally support your energy and wellbeing:
- Get outside during daylight hours - Even 20 minutes of morning light can help regulate your sleep-wake cycle and boost mood.
- Eat with energy in mind - Focus on whole foods rich in complex carbohydrates, iron, magnesium and B vitamins, which all play a role in reducing tiredness and fatigue.
- Move daily - Gentle movement, such as walking or stretching, supports circulation and helps maintain mental clarity.
Nutritional support for tiredness
Certain nutrients are scientifically proven to help reduce tiredness and support normal energy-yielding metabolism, including:
- Vitamin B12 - Contributes to the normal functioning of the nervous system and helps reduce fatigue.
- Iron - Supports the normal formation of red blood cells and helps transport oxygen in the body.
- Magnesium - Contributes to normal energy release and muscle function.
If you’re not getting enough of these through diet alone, a high-quality supplement may help. Always choose products that comply with UK health claims regulations and speak with your GP or a qualified health professional if you have ongoing symptoms.
Feeling more tired in autumn is common - but it’s not something you have to simply accept. With small lifestyle changes and the right nutritional support, you can help your body adapt and keep your energy levels steady all season long.
