Why You Feel Tired in Autumn (and 5 Natural Ways to Boost Energy) .

Do you feel exhausted and flat when summer ends and September and October comes? You're not alone! Most conversations I have with clients, family and friends during this time centre around shared experiences of how tired everyone feels, physically and emotionally... sluggish mornings, afternoon energy slumps and a general lack of motivation. The good news is that you don't have to put up with it. Some adjustments in diet and lifestyle can work wonders for boosting energy both across both the body and mind.

Why Do We Feel Tired in Autumn?

Shorter Days and Less Sunlight

As the days get shorter, the body produces more melatonin (our sleep hormone) and less serotonin (linked to mood and energy). This shift can make mornings harder and leave a feeling of low energy throughout the day.

Back-to-Busy Routines

September often brings back-to-school stress, new work projects and packed schedules. This sudden lifestyle change can drain both physical and mental energy.

Immune System Load

Surrounded by sneezing and sniffling on the morning commute, Autumn marks the start of cold and flu season. Even mild immune activation can contribute to fatigue.

Lifestyle Shifts

As the weather cools, we tend to spend more time indoors, move less, and eat heavier “comfort foods.” Of course this can be simply what the body craves and needs, but these habits can also impact blood sugar balance, sleep and energy levels.

Before starting to pack in the newest supplements from TikTok or the latest Biohacking trick from influencers, save your money and instead get back to basics and focus on diet and lifestyle. I can guarantee if you implement some of these recommendations consistently, your energy levels will pick up quickly.

5 Proven Ways to Boost Energy Naturally this Autumn?

1. Balance Your Blood Sugar

   Unsteady blood sugar levels are a common but overlooked reason for constant tiredness and generally my starting point with clients in clinic. Whilst undeniably delicious, things like refined carbs (think white bread, pasta, processed foods), sugary snacks, alcohol and caffeine lead to blood sugar spikes followed by crashes. These can leave you exhausted and craving more sugar (1). Lower GI foods (glycaemic index e.g. whole foods, wholegrain variants, legumes, vegetables) lead to steadier blood sugars, and with that more stable energy and mood.

   Blood Sugar balancing nutrition tips:

   • Pair carbs with protein, fibre, or healthy fats (e.g. fruit with nuts, oats with Greek yogurt, wholegrain toast with eggs).

   • Choose complex carbohydrates like oats, brown rice, quinoa, and beans instead of white bread or pastries.

   • Stick to regular meals to avoid energy crashes and reducing snacking will also bring less spikes.

   • If you need some tips on how to achieve this whilst juggling work check out my previous blog here.

     
     

2. Stay Hydrated for Better Energy

   Even slight dehydration can make you feel as tired as a poor night's sleep (2). Yet many people drink less water in cooler weather because they don’t feel as thirsty.... not to mention the fact that when bust we can just forget!

   Hydration tips:

   • Aim for 6–8 glasses of water daily and start with one on rising.

   • Set phone reminders or anchors so you don't forget e.g. after you clean your teeth, when arriving at work.

   • To add interest add herbal teas, warm lemon water. Include hydrating foods like soups, cucumber, watermelon and oranges.

     
     

     

     
     

3. Move to Beat Tiredness

   Physical activity is one of the most effective natural energy boosters. Movement improves circulation, oxygen delivery, and mood- helping to prevent afternoon energy crashes. A 2016 trial amongst office workers found 5 minute bouts of activity spread across the day decreased feelings of fatigue and improved mood (3).

   Movement Tips:

   • Get out for a walk first thing in daylight to set your circadian rhythm and boost morning energy and aim for the recommended 10,000 steps across the day.

   • Find exercise you love, whether it's weights or Zumba this will boost your physically and mentally.

   • Try "movement snacks" throughout the day- e.g. 10 squats whilst cooking, yoga at lunch, 3 minutes stretching on rising.

     
     

4. Manage Stress Levels

   Chronic stress raises cortisol, which can disrupt sleep, spike blood sugar and

   leave you feeling drained (4). Autumn’s busy schedules often make stress worse . Other areas of the body can also suffer including the gut- read here for more.

   Stress Management Techniques:

   • Practice simple breathing exercises like alternate nostril breathing to calm the nervous system.

   • Make time for rest breaks and maybe consider journaling, breathwork or meditation to reset.

   • Send time in nature-proven to energise and lower stress.

     
     

     

     
     

5. Improve Sleep Quality

   Poor sleep is one of the top reasons my clients feel tired in autumn. Irregular routines, stress, plus being stuck to the laptop or social media-scrolling means too much screen time affecting sleep quality. Research in Sleep Medicine Reviews shows that even small improvements in sleep quality significantly boost daytime energy and focus.

   Sleep tips for better energy:

   • Stick to consistent bed and wake times... it really helps!

   • Limit screens before bed and consider removing phones from the bedroom.

   • Create a relaxing bedtime routine e.g. dimmed lights, reading, warm bath with Epsom salts.

In conclusion...

If you’re struggling with Autumn fatigue, you’re not alone. Seasonal changes, busy routines and lifestyle shifts all contribute to feeling tired in Autumn. But by supporting the five key pillars of energy — blood sugar, hydration, movement, stress, and sleep  you can overcome seasonal tiredness and feel more energised naturally.

Start small: choose one or two areas to focus on this week, and you’ll notice the difference in your energy, mood, and motivation.

Still struggling?

If you are finding it difficult to make these changes, give me a shout as I can help work out the best way to implement these into daily life. And for clients where symptoms persist, I help dig into why this may be and support this. This can include running blood tests, digging into gut issues which affect energy and uncovering any imbalances within the body which are driving your symptoms and need support. Never suffer in silence! Find out how a Nutritionla Therapist can help here. And book a free check in with me here.

About the Author

Amanda is a London Nutritionist who supports clients online and in person to optimise their health and boost their energy. She also supports clients with programmes including Gut Health, Women's Health, Menopause and Corporate Wellbeing. Read more about Amanda here.

References:

1. Mantantzis, K., et al. (2019). Sugar rush or sugar crash? A meta-analysis of carbohydrate effects on mood. Neuroscience & Biobehavioral Reviews, 101, 45–67.

2. Pross N, Demazières A, Girard N, et al. ( 2013), "Influence of progressive fluid restriction on mood and physiological markers of dehydration in women", Br J Nutr., Jan 28;109(2):313-21.

3. Bergouignan A, Legget KT, De Jong N, Kealey E, et al. (2016), "Effect of frequent interruptions of prolonged sitting on self-perceived levels of energy, mood, food cravings and cognitive function," Int J Behav Nutr Phys Act, 3;13(1):113.

4. Kocalevent RD, Hinz A, Brähler E, et al. (2011), "Determinants of fatigue and stress", BMC Res Notes, Jul 20;4:238.