There is, however, one small snag. Why are we so… tired? Not end-of-a-long-week tired, necessarily. More the variety that is peculiar to autumn – we’re talking reluctance to emerge from bed, inexplicably yawning after lunch and eyeing the sofa with intent by mid-afternoon.
And no, it’s not just us; there is science behind it. Light is one of the principal signals that keeps our circadian rhythm – the internal clock governing sleep and wakefulness – on track. As daylight dwindles, changes in our exposure to light can affect the timing of melatonin, the hormone involved in sleepiness. Reduced daylight is also thought to play a role in seasonal affective disorder (SAD), of which increased tiredness and sleeping more are recognised symptoms.
A caveat: seasonal sluggishness is common but persistent or overwhelming fatigue is another matter. Tiredness can have many causes, so if it is severe, new, unexplained or interfering with everyday life – or comes with persistent low mood – it is worth speaking to your GP rather than simply buying a brighter lamp.
For those with the more run-of-the-mill inertia, however, autumn may require a little recalibration. Get outside while the light is there. Move. Take the vitamin D we're officially advised to take. Guard your sleep. And accept that, occasionally, being ready for bed at 9.30pm is not necessarily a cue for a dose of FOMO. It may simply be October. Here are five possible culprits – and a few ways to fight back.
Your Body Clock Has Noticed
TRY: Lumie Bodyclock Shine 300, £149
We may live by Google Calendar, but our bodies remain stubbornly old-fashioned. They take their cues from light and dark – and when mornings become dimmer and evenings arrive earlier, the signals telling us when to feel awake and sleepy change too. Morning light is particularly useful for telling the body that the day has begun – all very well when the sun is obligingly pouring through the curtains at 6am but less so when the alarm goes off and outside resembles the middle of the night.
A sunrise alarm clock can make that transition less brutal by gradually brightening the bedroom before you wake. The Lumie Bodyclock Shine 300 simulates sunrise over 15 to 90 minutes and can be programmed differently for weekdays and weekends. At £149, it is not the cheapest but on a dark January Monday, however, you may consider it money extremely well spent.
You Need To See The Light
TRY: Lumie Vitamin L SAD Light, £82.50
There is a difference between being awake during daylight hours and actually encountering much daylight. Wake up, get in the car or on the bus, sit beneath office lighting, emerge after sunset: it is perfectly possible to conduct a British winter weekday while barely troubling the outdoors. The first solution costs nothing: go outside. A brisk lunchtime walk counts, and NICE advises that regular physical activity may improve wellbeing, with greater benefits possible when that activity takes place outdoors.
For darker mornings or days spent chained to a desk, meanwhile, some people also use a light-therapy lamp. The NHS says that evidence for light therapy as a treatment for SAD remains uncertain, although many people report finding it helpful. If buying one, it recommends choosing a UV-free model producing 10,000 lux and carrying a UKCA or CE mark. The slim Lumie Vitamin L SAD Light delivers 10,000 lux at 20cm, is UV-free and can sit beside you while you eat breakfast or tackle your inbox. For a less expensive option, the Beurer SAD Daylight Therapy Lamp is £69.99.
Your Vitamin D Supply Has Gone Into Winter Mode
TRY: A daily 10mcg vitamin D supplement, such as Solgar’s Vitamin D3 400 IU (10 mcg) Softgels - Pack of 100, £9.50
In the UK, between October and early March, sunlight does not contain enough UVB for our skin to make sufficient vitamin D. The NHS therefore recommends that adults and children over four consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter. Vitamin D isn't an instant antidote to the 3pm slump, and more is emphatically not always better, so no need to start swallowing heroic doses of anything promising an uptick in energy. But following the standard NHS seasonal recommendation is one of the less complicated bits of winter wellbeing advice.
You’ve Gone Into Hibernation Too Enthusiastically
TRY: A proper lightweight waterproof jacket or a pair of waterproof walking trainers – anything that removes ‘but it’s drizzling’ from the list of legit excuses. We like Free People’s Singin' In The Rain Packable Waterproof Pullover, £188.
We fully endorse autumn’s great retreat indoors. Unfortunately, the human body has not yet evolved to regard an evening spent beneath a cashmere throw watching consecutive boxed sets as cardiovascular exercise. Shorter, colder days can mean we move less without really noticing it as the evening walk disappears; the bicycle goes back into the shed; and Sunday becomes an increasingly sedentary affair involving roast potatoes. Yet regular exercise is one of the things the NHS recommends for managing seasonal symptoms, alongside getting outside in natural daylight. The answer lies in the simple things. A walk at lunchtime kills two birds with one sensibly waterproofed stone by supplying both movement and daylight.
Your Cosy Evening May Not Be Quite As Restful As You Think
TRY: A good blackout sleep mask, a warm bedside reading light – and an alarm clock that allows the phone to spend the night elsewhere. We like Loftie Clock, £118.99, which doesn’t measure anything – no pressure of optimisation here – but simply allows you to sleep in your bedroom without the phone nearby.
Darker evenings can bring with them a certain irony – namely that we spend far more time relaxing while actually giving our brains very little opportunity to do so. We settle down with the television while simultaneously scrolling Instagram, answering WhatsApps and checking one last email. Then we take the glowing rectangle to bed and wonder why eight hours under the duvet haven't left us feeling particularly restored. Light at night – particularly bright artificial light and light from screens – can interfere with the normal signals involved in sleep. The NHS recommends keeping regular bed and waking times and avoiding electronic devices immediately before bed. Maintaining a consistent schedule also helps keep the body's internal clock in step.
Instead, lower the lights. Put the phone somewhere that is not six inches from your face. Read an actual book. A sleep mask can help if outside light is an issue, while a bedside light with a warmer, dimmer evening setting is preferable to illuminating the bedroom like an operating theatre. And perhaps, occasionally, simply go to bed. Revolutionary stuff.
FAQs: Seasonal Tiredness
Why do I feel more tired in autumn and winter?
Shorter days mean less exposure to natural light, which can affect your circadian rhythm and the timing of melatonin, the hormone involved in sleepiness. Changes in routine, reduced exercise and spending more time indoors can also contribute to feeling sluggish.
Is it normal to need more sleep when the days get shorter?
It is common to feel sleepier as daylight hours decrease, particularly while your body adjusts to the change in season. However, persistent or unusually severe fatigue is worth discussing with your GP.
Can vitamin D deficiency make you feel tired?
Low vitamin D levels can be associated with fatigue. In the UK, the NHS recommends that adults and children over four consider taking 10 micrograms of vitamin D daily during autumn and winter, when sunlight is not strong enough for the skin to make sufficient vitamin D.
Do SAD lamps actually help with tiredness?
Some people find light therapy helpful for symptoms of seasonal affective disorder, although the NHS says the evidence for its effectiveness remains uncertain. If you buy a SAD lamp, look for a UV-free model producing 10,000 lux and carrying a UKCA or CE mark.
What is the best way to combat seasonal tiredness?
Getting outside in daylight, exercising regularly, keeping consistent sleeping and waking times and reducing bright screens before bed are all sensible places to start. A sunrise alarm clock can also make dark winter mornings feel rather less punitive.
When should I see a doctor about tiredness?
Speak to your GP if your tiredness is persistent, severe, unexplained or affecting everyday life, or if it accompanies symptoms such as persistent low mood. Fatigue has many possible causes and should not automatically be put down to the season.
