Once fall settles in, it’s normal to feel a little more tired. Darker mornings make it harder to get moving, and by late afternoon, you might already be thinking about bed.
“Changes in daylight, sleep schedules and daily routines can all affect how energetic you feel,” says Rebecca Kaplan, APRN, with Hartford HealthCare Medical Group. “But fatigue can also have many other causes, especially when it’s persistent or starts interfering with your normal day.”
If you’re feeling more run-down than usual, the season could be one reason. But ongoing fatigue can also be a sign that something else is going on.
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Less daylight affects your internal clock
Your body relies on light to helps your sleep-wake cycle.
As fall days get shorter, your exposure to natural light changes too, especially if you leave home before sunrise or spend most of the day indoors.
“Light plays an important role in the body’s internal clock,” Kaplan says. “When your schedule and daylight exposure change, some people may notice changes in when they feel awake or sleepy.”
Try getting outside during daylight hours when you can, especially earlier in the day. Keeping your bedtime and wake-up time fairly consistent can also make the seasonal adjustment easier.
> Related: Don’t Let the Time Change Wreck Your Sleep: 7 Tips to Help You Adjust
Fall schedules can wear you out
Fall tends to bring a shift in routine.
School starts again and evening activities return. And at the same time, you might still be hanging onto that later summer bedtime.
“Sometimes fatigue comes down to simply not getting enough consistent, restful sleep,” Kaplan says. “If you’re going to bed later but still waking up early, those missed hours can add up.”
Take an honest look at how much sleep you’re getting each night, not just how long you spend in bed. Even losing a little sleep night after night can leave you dragging by the end of the week.
> Related: 9 Simple Ways to Stay Healthy This Fall
Seasonal allergies affect your sleep
Fall can bring a new round of allergy triggers, both outdoors and inside your home.
Ragweed pollen is a common trigger this time of year, and mold can build up in damp leaves and other outdoor debris. Spending more time indoors can also mean more exposure to dust mites, pet dander and other indoor allergens.
Nasal congestion or coughing from allergies aren’t just annoying. They can also keep you from sleeping well at night.
“If allergy symptoms are waking you up or making it harder to breathe comfortably at night, you may notice that in your energy the next day,” Kaplan says.
If you’re treating your allergies but still losing sleep, talk to your doctor about whether a different medication or treatment plan might help.
> Related: What’s Causing Your Sniffles – Cold, Sinus Infection or Allergies?
Cold and flu season drain your energy too
Allergies aren’t the only thing that can pick up in the fall. As people spend more time indoors, colds, flu, COVID-19 and other respiratory illnesses start to spread.
And even after the worst symptoms are gone, your energy may take longer to bounce back.
“Your body uses a lot of energy when it’s fighting an infection,” Kaplan says. “It isn’t unusual to feel tired while you’re sick or for a period afterward.”
You should gradually start to feel more like yourself as you recover. If your fatigue keeps getting worse, lasts for weeks or comes with new symptoms, it’s worth checking in with your doctor.
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Seasonal mood changes show up as fatigue
Feeling more tired every fall isn’t always about sleep.
Seasonal affective disorder, or SAD, is a type of depression that follows a seasonal pattern. For many people with winter-pattern SAD, symptoms begin in late fall or early winter.
Those symptoms can include low energy, sleeping more than usual and changes in mood or interest in activities.
“Pay attention if fatigue is happening along with a persistent change in your mood, motivation or the things you normally enjoy,” Kaplan says. “Those symptoms are worth talking about rather than trying to push through them.”
> Related: 7 Ways to Deal With Seasonal Affective Disorder
Sometimes fatigue has nothing to do with fall
Fatigue isn’t always seasonal. It can also be associated with conditions such as anemia, thyroid problems, diabetes, sleep disorders and other health issues.
“It’s tempting to blame the season when the timing lines up, but we don’t want to overlook another cause,” Kaplan says. “Persistent fatigue is something your doctor can help you sort out.”
It’s worth checking in with your doctor if your fatigue isn’t improving or keeps getting worse.
“If rest isn’t helping and you don’t feel like yourself, bring it up,” Kaplan says. “You don’t have to figure out the cause before making an appointment.”
