Trench coats, crunchy leaves, cozy evenings—autumn is clearly the best season, at least in my book. But it does come with one downside: it’s often when symptoms of Seasonal Affective Disorder, or SAD, begin to surface.
As daylight fades in the fall, our exposure to natural light decreases, which can disrupt the production of mood-related neurotransmitters like serotonin and melatonin. Dr. Luis Herrera, medical director of Schwabe Farma Ibérica, explains, “The shift in seasons disrupts our circadian rhythm, which controls rest, mood, and energy. This can lead to sleep problems, fatigue, and irritability, making us more vulnerable to anxiety.”
While it’s fairly common to feel a shift in mood as the seasons change—psychiatrist Dr. Byron Young notes that 1 in 20 people experience SAD, with women twice as likely to be affected—adopting a few simple habits can help restore balance and even boost energy. Here are three small, healthy habits I’ll be relying on this season.
1. Drink water first thing in the morning
This fall, I won’t be reaching for coffee as soon as I wake up. Instead, I’ll remember the advice of psychologist Brenda de la Peña: “Coffee can intensify the natural morning rise in cortisol.” Combined with the dehydration we experience after a night’s rest, this cortisol spike can really drain your energy.
Nutritionist Itziar Digón adds, “It’s helpful to drink water first thing in the morning when your body’s drainage systems are most active, supporting fluid elimination.” So, I’ll start with a large glass of ice water to keep cortisol steady and stay hydrated. Don’t worry—I’ll still enjoy my coffee later.
2. Breathe some fresh air
Ventilating your home not only keeps things fresh but also reduces overnight carbon dioxide buildup and lowers the concentration of indoor microorganisms. I’ve always found it refreshing to open a window first thing in the morning—I even lean out for a few minutes to take in the fresh air.
Sticking your head out the window has another perk: it exposes you to sunlight. Clinical psychologist Anthony Townsend points out, “One effective treatment for SAD is phototherapy, which involves two hours of bright light exposure (2500 lux) after waking and avoiding bright lights after sunset. This often lifts mood within three to four days, with symptoms easing within two weeks.”
3. Think good thoughts
Even on a dull or overwhelming day, there’s always something to look forward to in the next 24 hours—like meeting a friend for a snack, going to a gym class, or enjoying 15 minutes of quiet with coffee or a magazine. Focusing on the positive is one of the simplest and most effective habits for stabilizing your mood.
If this sounds too simple, consider that Cognitive Behavioral Therapy (CBT), which focuses on changing negative thoughts and behaviors, is a proven treatment for SAD. Townsend notes, “Often, by thinking and behaving better, we start feeling better. Recent studies show that combining CBT with other treatments helped 73% of patients find relief from SAD symptoms, with only 6% experiencing a recurrence the next season, compared to 39% who didn’t receive treatment.”
Curious about a beauty or wellness trend? Let us know! Email Vogue’s senior beauty and wellness editor at beauty@vogue.com.
Frequently Asked Questions
Of course Here is a list of helpful and clear FAQs about boosting your energy this autumn
Three Simple Habits to Boost Your Energy This Autumn FAQs
Beginner Foundational Questions
1 What are the three simple habits
The three core habits are 1 Aligning your sleep schedule with sunset 2 Eating for stable energy by focusing on warm seasonal foods and 3 Taking a daily energy walk outdoors
2 Why do I feel so tired in the autumn
Its very common The main reasons are the shorter days and reduced sunlight which can disrupt your sleepwake cycle and lower serotonin and vitamin D levels leading to fatigue
3 Do I need any special equipment or supplements for these habits
No not at all These habits are about working with the natural rhythm of the season The only equipment you need is a good pair of walking shoes and a commitment to adjusting your routine
4 How quickly will I notice a difference in my energy
Many people feel a positive shift within the first week especially with improved sleep For the full benefits to build up and become your new normal give it at least 23 weeks of consistent practice
Habit 1 Sleep Sunlight
5 What does aligning my sleep with sunset mean
It simply means trying to wind down as it gets dark outside This doesnt mean you have to be in bed at 6 PM but it does mean avoiding bright artificial lights and starting a calming prebed routine earlier in the evening
6 I have to wake up when its still dark How can I make that easier
Try using a sunrise alarm clock that gradually fills your room with light mimicking a natural dawn As soon as you wake up turn on bright lights or open your curtains to signal to your brain that the day has started
Habit 2 Nutrition Eating
7 What are some examples of warm seasonal foods
Think of hearty grounding foods like roasted root vegetables warm oatmeal soups stews and baked apples These are easier to digest and provide longerlasting energy than cold salads or sugary snacks