Why You Might Feel More Tired in the Fall — and What to Do About It
If you’ve been wondering why your morning motivation has gone missing somewhere between
the coffee pot and your car keys, you’re not alone. Every year around this time, I start hearing
the same themes in therapy sessions: “I’m so tired,” “I can’t focus,” “I don’t feel depressed
exactly, but I’m dragging,” or my personal favorite, “I think I might be turning into a bear and
need to hibernate.”
“But I’m Doing Everything Right!” (And Still Tired)
Welcome to fall; that sneaky season that looks cozy on Pinterest but can feel downright
exhausting in real life.
Let’s talk about what’s really going on, why it’s not “just in your head,” and what you can
actually do to feel more like yourself again.
The Light Problem (a.k.a. Why You’re Basically a Houseplant with
Feelings)
Humans love to think we’re sophisticated, but biologically, we’re not that far off from our
favorite ferns. We need light to thrive. Sunlight helps regulate our circadian rhythm — the
internal clock that tells our body when to wake up, eat, move, and rest.
As the days get shorter, our exposure to natural light decreases. That means our serotonin
levels (a mood booster) drop, while melatonin (the sleep hormone) sticks around longer.
According to the Mayo Clinic (2024), this shift can throw off your internal clock and trigger
fatigue, low motivation, and in some people, Seasonal Affective Disorder (SAD). So yes, you
really are sleepier; your brain chemistry is basically saying, “Wait, are we sure it’s not bedtime
again?”
For many people, this dip in light also impacts focus and energy, even if they don’t meet full
criteria for SAD. Harvard Health (2023) notes that lower light exposure increases melatonin
production, great for hibernating bears, not so great for humans trying to work a 9-to-5.
The Rhythm Shift: Nature Slows Down and You Should Too (Sort Of)
Look around — the trees are literally letting go. Animals are slowing down. The natural world is
shifting into rest mode. But most of us? We’re still running at summer speed. We expect
ourselves to keep up the same energy we had in June, even though our bodies are craving a
different rhythm.
Here’s the thing: Fatigue isn’t always a problem to fix. Sometimes, it’s a message. Your body
might be asking you to slow down, simplify, and recalibrate. That’s not weakness; that’s
wisdom.
The problem is, our culture doesn’t really reward slowing down. You don’t get a trophy for
taking a nap (though you should). We celebrate “busy” and call rest “lazy.” But burnout is not a
personality trait. It’s a warning light.
So if your energy is low, consider this your permission slip to stop fighting it. You’re allowed to
adjust your pace.
“But I’m Doing Everything Right!” (And Still Tired)
I hear this a lot. You’re eating well, exercising, maybe even meditating. You’re doing the things.
But you still feel tired.
Here’s what might be happening:
Light exposure: Even in sunny Southern California, many of us go from house → car →
office → car → home. Try to get 15–30 minutes of actual sunlight early in the day. A
walk, coffee on the porch, or sitting near a bright window helps reset your internal
clock.
Sleep quality: Cooler weather can make you want to burrow under a mountain of
blankets, but inconsistent bedtimes, doom-scrolling, or late caffeine sabotage rest.
Create a sleep ritual that signals your body it’s time to wind down — no screens, no
guilt, just peace.
Nutrition: Comfort food is great (I love soup season as much as anyone), but too much
sugar or processed carbs can spike and crash your energy. Balance cozy with steady:
proteins, fiber, hydration, and yes — the occasional pumpkin muffin is fine.
Movement: When you’re tired, exercise feels impossible, but movement actually helps
regulate mood and energy. You don’t have to run marathons — even gentle stretching
or a short walk after dinner can do wonders.
Emotional Fatigue: The Hidden Culprit
Let’s be honest — the last few years have been a lot. Collective stress, grief, inflation, politics,
uncertainty… It’s no wonder we’re all tired. The body keeps the score (thank you, Dr. van der
Kolk), and many people are still recovering from the chronic stress of “holding it together.”
Fatigue isn’t always physical. Sometimes it’s the emotional kind — the kind that comes from
caring deeply, from juggling work and family, from watching the news, from living through big
world changes while still showing up every day.
If that’s you, please hear this: needing rest does not mean you’re broken. It means you’re
human.
The Cozy Cure: Finding Small Joys That Refill Your Cup
When the days get darker, our nervous system craves warmth — not just literal warmth, but
emotional warmth too. This is the perfect season to practice what I call “intentional cozy.”
A few ideas:
Light a candle or use essential oils that remind you of fall. (There’s actual research
showing scent can lift mood and calm the nervous system.)
Bring back small rituals: tea before bed, reading a real book, journaling, listening to
music.
Reach out — loneliness spikes in fall and winter. Text a friend. Plan a soup night. Go to
that group you’ve been avoiding.
Get outside even when it’s cold. A little chill on your face reminds your body it’s alive
and connected to the world.
These aren’t “self-care hacks.” They’re nervous-system medicine.
Light Therapy: It’s Not Woo-Woo, It’s Science
If you consistently feel low energy or mood every fall, consider trying a light therapy box — a
device that mimics natural daylight. Research (Mayo Clinic, 2024) shows it helps reset your
circadian rhythm and lift mood for people with Seasonal Affective Disorder.
Look for one that’s 10,000 lux, UV-free, and use it in the morning for 20–30 minutes while you
have coffee or check email. It’s surprisingly effective and doesn’t involve medication. (Just don’t
stare directly into it like it’s a solar eclipse.)
If you have bipolar disorder or other mood conditions, talk with your therapist or doctor first —
light therapy isn’t for everyone.
Shift Your Inner Dialogue: From “What’s Wrong with Me?” to “What’s
My Body Telling Me?”
We spend so much time being frustrated at ourselves for feeling tired. But what if instead of
judging that fatigue, we got curious?
Ask:
What might my body be trying to tell me?
Where am I overextended?
What would rest actually look like if I honored it?
You don’t need to overhaul your life. Sometimes, the smallest adjustments — five extra
minutes of morning light, a real lunch break, saying no once in a while — start to shift
everything.
When to Reach Out
If your tiredness turns into hopelessness, loss of interest, changes in appetite, or difficulty
functioning, that’s a sign it’s time for support. Depression can sneak up during seasonal
transitions, and therapy is a safe place to sort through it.
At Central Counseling Services, we see this pattern every year. It’s not weakness — it’s biology,
stress, and life colliding. And the good news? You don’t have to wait until January to feel better.
With the right support, you can feel steadier, more energized, and more like you again.
Final Thought: Maybe Fall Isn’t About Doing More — It’s About
Becoming Still
I’ll leave you with this: fall is nature’s invitation to pause. To exhale. To reflect. The leaves don’t
panic as they let go, they trust the cycle. Maybe we can learn something from that.
So go ahead, slow down a little. Light that candle. Wrap up in that blanket. Let yourself rest
without guilt.
Your body, your brain, and your heart will thank you for listening.
Feeling drained this fall? You’re not alone—and you don’t have to push through it alone either.
At Central Counseling Services, we offer in-person and telehealth therapy to help you navigate seasonal transitions with balance and care.
📲 Call (951) 778-0230
💻 Visit centralcounselingservices.net to book your session today.
References
Mayo Clinic. (2024). Seasonal affective disorder (SAD) — Symptoms & causes.
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-
Harvard Health Publishing. (2023). Shining a light on winter depression.
https://www.health.harvard.edu/newsletter_article/shining-a-light-on-winter-depression