The daylight is slipping away fast, and a lot of us are feeling it. The shorter days hit everyone a little differently. Sometimes it shows up as lower motivation and sometimes it feels closer to full blown seasonal affective disorder. Either way, there’s a real biological reason for the dip. Less sunlight affects mood, sleep, stress and even how much we want to move our bodies. The good news is we can stay ahead of the slump with a few simple habits that keep our energy steady and our routines intact.
Why Fall Hits Our Energy So Hard
Sunlight plays a bigger role in how we feel than most people realize. Vitamin D production drops, and since vitamin D helps with mood, immune function and energy, we notice the shift fast. We also make more melatonin when light exposure goes down, which can leave us groggy and less motivated to work out. Add colder evenings and comfort food cravings and it’s a perfect recipe for feeling sluggish if we don’t stay intentional.
A Few Quick Facts About Daylight Savings and Your Health
Simple Strategies to Beat the Darkness
Try to get outside within an hour of waking, even for 10 to 15 minutes. Morning light helps reset your internal clock, increases alertness, and can improve mood. Even a quick walk in the cold can wake you up and get your body moving.
Shorter days make it easy to skip evening workouts. Treat your workouts like appointments you don’t cancel. Consider shifting exercise earlier in the day or taking advantage of your lunch break for movement. Schedule a class or meet with a trainer if accountability helps.
Because the season and time change can disrupt your circadian rhythm, consistent sleep is key. Aim for a steady bedtime, limit screens before bed and sleep in a dark, cool room. Recent research even suggests that sleep consistency may matter more than the exact hours you get.
Cold weather can make us crave carbs and sugar. Try choosing warm meals that are still nutrient-dense like soups with lean protein, whole grains and veggies. If you’re snacking at night, your body might be signaling that you didn’t get enough balanced nutrients earlier in the day.
A vitamin D supplement may help, but check with your doctor first. Foods like fatty fish, whole eggs, mushrooms and fortified yogurt or soy milk can also help boost levels. If you spend most of your day indoors, a light therapy lamp is worth considering.
Group fitness classes, workout partners and scheduled training sessions can help keep your motivation up when your energy dips. Staying connected makes the darker months feel less heavy and keeps you moving.
Quick Tips You Can Use Today
- Get outside for 10 minutes within an hour of waking.
- Put your workouts in your calendar and treat them like meetings.
- Set a consistent bedtime and stick to it.
- Choose warm balanced meals instead of sugar heavy comfort foods.
- Add vitamin D rich foods or talk to your doctor about supplements.
- Add a weekly class or find a workout buddy to keep you accountable.
The Bottom Line
Fall and winter don’t have to drain your motivation. With small intentional habits like morning light, consistent movement and better sleep, you can stay energized and keep your mood steady all season long. Keep showing up, keep moving and remember that spring always comes back around.
About the Author
Josh Buchbinder is a personal trainer at Brick Bodies Padonia with more than two decades of experience in fitness and wellness. His background includes six years in mental health treatment as a health and wellness educator. He holds multiple certifications, a master’s degree in Exercise Science and is currently completing his PhD dissertation on the effects of exercise on sleep and stress. To connect with Josh, email [email protected]
Disclaimer
This article is for informational purposes only and is not a substitute for medical advice, diagnosis or treatment. Always consult with a qualified healthcare provider before making changes to your diet, supplements or exercise routine.
