Autumn fatigue: how to stop wanting to sleep and regain energy

Autumn fatigue is a common phenomenon associated with a decrease in daylight hours, changes in the hormonal background and a decrease in the level of vitamins in the body. Many people feel constant drowsiness, decreased performance and a deterioration in mood, which negatively affects the quality of life and overall well-being. The reason may be not only natural processes, but also vitamin D deficiency, sleep disorders, sedentary lifestyle and poor nutrition. Izvestia tells us more about why autumn fatigue occurs and what effective methods will help restore energy and vigor.

Why does autumn fatigue occur?

The main factor of autumn fatigue is a decrease in the amount of natural light. The production of serotonin, the hormone of joy, and melatonin, the hormone of sleep, decreases, which leads to a malfunction of circadian rhythms and the appearance of increased drowsiness or, conversely, insomnia.

In addition, the composition of the intestinal microbiome is changing, which affects metabolism and energy levels. In autumn, nutrition often worsens: consumption of fresh vegetables, vitamins and trace elements decreases, and excess carbohydrates and lack of magnesium, iron and B vitamins worsen fatigue.

How to distinguish seasonal fatigue from diseases

Autumn fatigue is manifested by decreased energy, impaired concentration and memory, lethargy, drowsiness and delayed reaction. If these symptoms persist for more than two to three weeks, it is necessary to pay attention to the possibility of developing serious diseases, including anemia, depression and thyroid problems.

In such cases, it is important to consult a doctor for diagnosis and treatment. With seasonal depression, in addition to fatigue, feelings of depression, apathy, and sleep disorders are added.

How to deal with autumn fatigue and regain energy

To combat autumn fatigue, it is important to restore sleep patterns, ensure proper rest and include moderate physical activity in the fresh air in the daily routine.

It is recommended to increase the intake of vitamins D, C, group B and minerals — magnesium and iron — through nutrition and, if necessary, with the help of medications.

Correcting the diet with an increase in the amount of fresh vegetables, fruits, nuts and fish will help to make up for deficiencies and improve metabolism. Regular walks, breathing exercises, and stress relief through meditation or yoga are also important.

Practical tips for maintaining energy in the fall

Understanding the causes and symptoms of autumn fatigue will help you start fighting it in a timely manner and regain your vigor, maintaining your health during adverse weather conditions.

1. Get up and go to bed at the same time, avoid overwork.

2. Quality sleep for at least 7-8 hours in a darkened and ventilated room.

3. Increase the time spent in daylight, try to be outside more often.

4. Add foods with vitamin D (fish, mushrooms, eggs), magnesium (nuts, greens), and vitamin C (citrus fruits, kiwis) to your diet.

5. Avoid overeating carbohydrates and reduce sugar intake to prevent energy declines.

6. Don't forget about water — maintaining water balance improves well-being and concentration.

7. Exercise and practice breathing techniques to increase oxygen levels and relieve fatigue.

Simple lifestyle and nutrition changes can significantly improve the quality of life and mood.