Why am I always tired in autumn? Here’s how to support your energy in the darker months

You might also be less active in the cold and dark, which can contribute to feeling sluggish and make it harder to stick to your normal sleep and waking routines.² And those with winter Seasonal Affective Disorder (SAD) know all too well that the gloomy weather can make you feel unmotivated, down and worn out. Unfortunately, it’s a bit of a recipe for a vicious cycle...

As well as getting help from your GP, exercising regularly and getting as much daylight as possible are common tools to help support wellbeing.³ Some people use SAD lamps or light therapy lamps, indoor lights which mimic the sun’s rays, when there isn’t much daylight.

“SAD lamps are thought to stimulate daylight in winter and to work at least in part by reducing melatonin, which helps to control your sleep cycle.^4,5,6 A meta-analysis of studies suggests that light therapy may be effective for treatment of SAD, but bigger, higher-quality studies are needed to confirm its effectiveness.⁷ The NHS also advises that there isn’t enough evidence to confirm light therapy’s effectiveness.”

Reckon you could do with a bit of hygge? Think about what makes you feel safe, snug and connected to your senses, like:

It’s easier said than done, but maintaining a regular sleep routine can help support your body's natural sleep-wake cycle. Try to sleep at the same time each night and enjoy something calm and screen-free in the hour or so leading up to it. This could be a warm bath, reading or listening to a podcast. Make sure your environment’s right too – many people find it easiest to sleep in a dark, cool room with plenty of blankets to layer up if needed. If you’re struggling to sleep, leave your bedroom for a while and do something calm elsewhere until you’re tired again.

Let’s face it: there’s not much gloomier than coming home from work in the dark. Grab any sliver of sunlight (even if that means a chilly lunch break) and keep curtains open. The sun provides vital vitamin D – it’s a myth that vitamin D helps SAD symptoms, but it’s still essential for healthy bones, muscles and your immune system.^8,9,10 So don’t let the cold stop you – wrap up warm and embrace those 10 minutes of light.

Your eyelids are heavy, you’re dropping in and out of dreams and you don’t even remember snoozing that third alarm. What now? If you’re really struggling to wake up and you stay tired through the morning, it’s worth a doctor’s visit to rule out any underlying conditions. But if it’s just the darker hours that are causing trouble, light therapy may be worth a try.

SAD lamps aren’t your regular light bulbs – they’re electric lamps that mimic natural daylight. Some people may find they help manage symptoms associated with seasonal changes, although evidence for their effectiveness is mixed and they may not be suitable for everyone. “The NHS recommends speaking to your GP before trying light therapy,” says Dr Smith. “This is because it might not be suitable for some people, including those with certain eye conditions, people taking medications which make them more sensitive to light and some people with bipolar disorder, as they may be at risk of mania being triggered.”^7,11

It might be wearing thin by now, but a balanced diet really does give your body the nutrition it needs to function normally and support your usual energy levels. Not only does the right nutrition keep your body fuelled, but certain vitamins and minerals support normal energy-yielding metabolism. Let’s learn more...

Magnesium contributes to a reduction of tiredness and fatigue... but that means getting enough.¹² Any more than the recommended amount is unlikely to provide additional benefit. You can find magnesium in foods like spinach, nuts and wholemeal bread and most people can get enough magnesium through a balanced diet.¹³

Vitamin D levels may fall during the autumn and winter months due to reduced sunlight exposure (thanks, miserable weather). While taking extra vitamin D won’t stop you feeling fatigued, it contributes to the maintenance of normal bones, muscle function and the normal function of the immune system.^8,9,10 The Department of Health recommends that everyone over a year old takes a 10μg (microgram) vitamin D supplement every day during autumn and winter.¹⁴

Not getting enough B vitamins, vitamin C, folate and iron may contribute to tiredness or fatigue in some people.^15-22 You’re at higher risk of iron deficiency if you have heavy periods and you could be more likely to be low in B12 if you’re vegetarian or vegan.²³ If any of these apply, consider getting a blood test and/or speaking to a dietician or registered nutritionist who may suggest a daily supplement or multivitamin.

When you’re cold and your legs feel like lead, even the idea of getting active can seem too much. But getting started can sometimes be the hardest part. Movement doesn’t have to mean a full gym workout or a walk in the rain. It could be a YouTube yoga session, a boogie to your favourite playlist or a gentle swim followed by a hot drink. All of these can support wellness and many people find gentle movement helps improve how they feel.²⁴ It’s not helpful to push past your limits when you’re truly exhausted, but gentle movement can be a helpful way to support your overall wellbeing during the darker months.