Fall Fatigue Is Real: Experts Explain Why and How to Fix It

Shorter days and darker evenings can take a surprising toll on how you feel. Here's what doctors say is happening in your body, and when it might be time to seek help.

Daylight saving time is about to end, and while you'll gain an extra hour when the clocks fall back at 2 a.m. on November 1, you might be struggling to feel excited about it. In fact, you may already be feeling a little sad and unmotivated.

The warmer temperatures have faded, and cooler breezes are settling in as fall takes hold. That transition can bring on a mild tiredness or sluggishness as the days grow shorter, often called fall fatigue or the winter blues — and you're not alone.

Experts point to a lack of natural sunlight as one of the key factors behind fall fatigue, and many people find it difficult to adjust to the darker days.

"When the clocks turn back, we tend to experience a sudden decrease in exposure to light in the evening. This triggers in the brain an increase in melatonin, which makes you sleepier and sluggish, and a decrease in serotonin, which can create a dip in your mood and your energy," said Susan Albers, PsyD, a psychologist at Cleveland Clinic.

This fatigue also sets in because changing the clocks alters your usual pattern of daylight exposure, which can throw off your body's circadian rhythm — the internal clock that helps regulate sleep and many other biological processes.

According to Dr. Albers, some people may be diagnosed with seasonal affective disorder (SAD). Most, however, experience something milder, commonly known as fall fatigue or the winter blues.

Symptoms can include sadness, low energy, loss of interest in everyday activities, oversleeping and weight gain. Fortunately, Dr. Albers said there are plenty of ways to fight back against the winter blues, including eating healthy, exercising and socializing.

Picking up a new hobby, such as baking or reading, can also help, as can sticking to a routine, since she explained that our bodies crave consistency. Above all, try to soak up as much sunlight as possible.

"Open up the blinds, sit near a sunny window, get outside if you can. If you cannot, one of the most clinically proven techniques for regulating your mood is a light lamp. Sit next to it for 20 minutes in the morning. This is going to help stimulate your vitamin D level and also help to reset your circadian rhythms," she said.

Dr. Matthew Rudorfer, a mental health expert at the National Institutes of Health, also weighed in. "Winter blues is a general term, not a medical diagnosis. It's fairly common, and it's more mild than serious. It usually clears up on its own in a fairly short amount of time," he said.

In many cases, the winter blues can be traced to a particular trigger, such as holiday stress or reminders of loved ones who are missing from the festivities.

"Seasonal affective disorder, though, is different. It's a well-defined clinical diagnosis that's related to the shortening of daylight hours," Dr. Rudorfer continued. "It interferes with daily functioning over a significant period of time."

One defining feature of SAD is that it follows a predictable pattern, appearing each year as the seasons change and lifting several months later, usually in spring and summer. Dr. Albers added that if your symptoms don't improve over time or start to worsen, it's important to consult a mental health professional.