Why You’re So Tired Lately (Hint: It’s Not Just You)
As daylight dims, your body shifts gears—melatonin rises earlier, energy dips sooner. Learn how a few simple light tweaks can help you sync with the season (and sleep better too).
Fall’s Circadian Shift:
All of us circadian critters are going through it right now with the changing light and temperature.
As an empty nester with the privilege of working remotely, I’ve spent the last month on the East Coast, spending hours outside daily — a true pleasure after decades of structuring my days around someone else’s schedule. This steady outdoor exposure has helped my body naturally adapt to the gradual shift in daylight — something not everyone gets the luxury to do.
Fall is a big whammy of a circadian rhythm shift for many, especially those juggling work and school schedules. So let’s talk about what’s happening — and how to support your body through the transition.
Summer vs. Fall: Your Body’s Seasonal Shift
In summer, you’re in growth mode. Extra daylight supports Vitamin D production, strengthens your immune system, and fuels mitochondrial energy to power your days. You may feel stronger, more vibrant, and notice chronic symptoms ease up.
Now that it’s October, you might be feeling more sluggish or tired.
Sure, the September busyness plays a role. But so does the dimming light outside your window. Shorter days and earlier sunsets mean less light exposure, signaling your body to conserve energy.
This seasonal slowdown is by design. As mammals, we’re wired to eat more, rest more, and store energy for winter. But when we resist the slowing down, we can feel off — physically and mentally.
The Melatonin Connection
As the days shorten, melatonin production kicks in with the earlier sunset each evening, nudging your body toward rest.
But here’s the catch: if you push past those signals under bright LED lights and glowing screens, you suppress melatonin — one of the body’s most potent antioxidants.
Melatonin protects your mitochondria from oxidative stress. Without enough of it, sleep quality drops, and your brain cells — which rely heavily on energy — can start running on low battery.
Translation? Foggy thinking, low motivation, and fatigue.
Your body isn’t broken — it’s trying to help you rest.
Reading Your Body’s Evening Signals
Two subtle cues tell you melatonin is rising:
Sunset:
Your body begins lowering cortisol and preparing for rest (what’s called dim light melatonin onset or DLMO).
Evening chill:
Feeling a sudden need for an extra layer after dinner? That drop in temperature is your body signaling it’s time to wind down.
Listen for these whispers. They’re nature’s bedtime cues — or in my case, beginning the embarrassingly elaborate routine of bedtime rituals that seems to increase with each passing year!
Move of the Week:
Light the Way to Better Sleep
Try these small, powerful tweaks to honor your fall rhythm:
✨ Wear blue-light blocking glasses or clip-ons after sunset — especially if you’re on screens or driving at night under harsh LED headlights.
✨ Swap bedside bulbs for red ones — red light doesn’t suppress melatonin and gently preps your brain for rest. Plus, it adds a cozy evening glow (and keeps your kids guessing what you’re up to!).
Warmly,
Dr. Krista
Olive Says:
Those red lights sure do add ambiance to the sleeping environment!
Even though I’m only 20 lbs, I take up a lot of space on the king-size bed.
Might explain that funny nickname ‘Menage’…?