Your initial reaction might be, "nah, I’m fine" but I’m finding that’s not really the case.
The last couple of weeks I’ve been sleeping nine-plus hours a night.
I thought it was something to do with being 34 weeks’ pregnant.
But after chatting to lots of people I’ve realised it’s not pregnancy related at all.
Most people I speak to are feeling this fatigue.
One friend who slept 11½ hours the other night reminded me this happens every year.
Feeling tired at the start of autumn is quite common and can be attributed to several biological and environmental factors. One key reason is the change in daylight exposure.
As the days become shorter in autumn, there's a decrease in sunlight, which can significantly impact our circadian rhythms (internal body clocks), making us feel more tired.
Melatonin, a hormone that regulates sleep, is produced earlier in the evening during darker autumn nights, leading to increased sleepiness.
In the morning, the continued darkness can maintain high levels of melatonin, making it harder to wake up and stay alert during the day.
Another clincher? The start of Autumn and a possible recession ... chronic stress around interest rates, work being pulled and the financial end of the year are all hitting us at once.
Dr Valter Longo famously advocates five day fasts at the equinox and I can totally see why.
A fast not only helps the body reset, but to fast for five days you realistically need a mental break too.
I would highly recommend this sort of protocol if we could all go and hide in a cave and do nothing but sleep for five days.
Sadly, the modern world doesn’t really allow for this sort of downtime. Beyond what’s out of our control, here are my top tips for feeling better.
- Prioritise protein and healthy fats: Increase your intake of high-quality protein sources like grass-fed meats, fish and eggs. Healthy fats from sources like avocados, nuts and seeds are also crucial for sustained energy levels.
- Limit processed carbohydrates: Reduce intake of processed and refined carbs. These will give you high peaks and low energy troughs, which you want to avoid.
- Stay hydrated: Drink plenty of water throughout the day. This becomes harder as the temperature cools off and dehydration can contribute to fatigue.
- Get adequate sunlight: Get outside during daylight hours to boost vitamin D levels.
- Regular physical activity: I know it’s getting harder, but keep it up. It will boost your mood, sleep quality and overall energy levels.
- Sleep hygiene: Your body needs more sleep during this time. Put your screens away an hour earlier than usual, get into bed earlier and your morning self will thank you.
- Manage stress: It’s financial year-end, as well as Autumn. Work can be a tough place to be right now. Acknowledge your biggest stresses and remember, it’s all a season (quite literally).
— Amy Ede, fitness and nutrition coach
