The Shift in Light and the Shift in Us
There is something unmistakable about this time of year. The air changes, the afternoons shorten, and even before the clocks fall back, many of us feel it in our bones. Mornings come later, evenings arrive too soon, and our internal rhythm starts to argue with the world outside. It is not just in your head. The tilt of the earth truly alters the way we feel.
As daylight fades earlier, our exposure to natural light decreases, which affects the body’s production of melatonin and serotonin. Melatonin helps regulate sleep, and serotonin helps regulate mood. Less light means more melatonin and less serotonin, leaving us sleepy, irritable, and sometimes quietly blue. Our circadian rhythm—the natural clock that tells us when to wake and when to rest—becomes slightly confused by the rapid change in daylight. For some, it is a mild slump. For others, it can feel like a fog.
Even those who love autumn often find their motivation dipping around this time. The lack of sunlight impacts energy levels, but it also changes how our brain processes reward and pleasure. We crave carbohydrates, comfort, and early bedtimes. Combine that with the upcoming Daylight Saving Time, when we “gain” an hour of sleep but lose an hour of light, and it is no wonder many people feel out of sync.
The good news is that small adjustments can help reorient the body and mind. Light is medicine! Try to step outside in the morning, even for ten minutes, to give your brain the cue that the day has begun. Move your body regularly, ideally in natural light, to stimulate serotonin and stabilize sleep. Keep your sleep and wake times as consistent as possible. Limit heavy meals and alcohol close to bedtime. If you notice your energy dropping more sharply than usual, consider a light therapy lamp or talk with your doctor about a vitamin D check.
Mood is deeply responsive to light, rhythm, and connection. You can soften the seasonal dip by maintaining small rituals of warmth and brightness: morning light by a window, walks after lunch, and time with people who make you feel grounded. Remind yourself that this shift happens every year, and it passes. The earth is only tilting, not standing still, and so are you.
