Is the End of Summer Making you S.A.D.

Navigating Shorter Days and their Impact on Wellbeing

As September rolls around, the days grow shorter, and the brightness of summer slowly gives way to the grey, overcast skies that define the British autumn. While the change in seasons brings its own beauty, it also presents significant challenges. The reduced daylight can impact mental and physical well-being, influencing both one’s personal and professional life.

The Impact of Shorter Days on Wellbeing

With the waning of daylight hours, many individuals experience a decline in mood and energy levels. This phenomenon is not merely anecdotal; it has a strong basis in science. The lack of sunlight affects the production of serotonin, a neurotransmitter linked to feelings of well-being and happiness. Lower serotonin levels can lead to feelings of sadness or depression, commonly referred to as Seasonal Affective Disorder (S.A.D.)

Moreover, the body’s internal clock, or circadian rhythm, which governs sleep patterns, is influenced by exposure to natural light. Andrew Huberman, a neuroscientist and sleep expert, emphasises that "light is the most powerful signal to our circadian rhythm." As daylight diminishes, so does the signal that keeps our biological clock in sync, leading to disruptions in sleep and, consequently, overall well-being.

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Sleep Disruptions and Their Consequences

One of the most noticeable impacts of shorter days on the body’s internal clock is on sleep quality. Matthew Walker, a prominent sleep researcher, and author of?Why We Sleep, explains that good sleep is the cornerstone of mental and physical health. Yet, as autumn progresses, many people find themselves struggling to get adequate rest. The result is a cycle of fatigue, irritability, and decreased cognitive function, which can spill over into both personal and professional life.

?In a high-pressure work environment, these sleep disruptions can exacerbate feelings of stress and anxiety. Many people in demanding corporate settings may wake up each morning with a sense of dread, compounded by the exhaustion that comes with poor sleep. This fatigue often heightens existing anxieties. As energy levels decline, these concerns can become even more overwhelming, making it difficult to face the day ahead with confidence.

Shawn Stevenson, author of?Sleep Smarter, emphasises that "sleep is a force multiplier," meaning that its quality affects every aspect of life. When sleep is compromised, so too is the ability to handle stress, make decisions, and maintain a positive outlook. For our client, this could mean more frequent conflicts at work, strained relationships at home, and a pervasive sense of unease about his place in the world.

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Physical Health and Seasonal Changes

The transition to autumn also brings about changes in physical activity levels and nutrition, both of which are crucial for maintaining health. The cooler, darker days may discourage outdoor activities, for example someone who once enjoyed cycling or running but now finds it difficult to maintain these habits. This reduction in physical activity can lead to weight gain and a decline in cardiovascular health, further contributing to feelings of sluggishness and dissatisfaction.

Nutrition also plays a critical role in how one feels during this time of year. Comfort eating, particularly late at night, becomes more tempting as a way to cope with stress and fatigue. Unfortunately, this often leads to a cycle of poor dietary choices, which can negatively affect mood and energy levels. As Stevenson points out, "You can’t out-exercise a bad diet," highlighting the importance of maintaining balanced nutrition even when motivation is low.

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Professional Life and the Pressure to Perform

In the professional realm, the challenges of shorter days can manifest as a decline in productivity and motivation. For those already feeling the pressure to prove themselves in a corporate or professional environment, this seasonal dip in energy can be especially challenging. The fear of making mistakes, difficulty in communication, and the constant need to be seen as valuable are all exacerbated by the fatigue and mood swings that often accompany the changing season.?

Moreover, the tendency to cancel or rearrange meetings due to time pressures could become more frequent as the mental load increases. This, in turn, might lead to strained relationships with colleagues and clients, further undermining one’s confidence and sense of worth. The professional identity, once a source of pride, may begin to feel like a burden, adding to the overall sense of dissatisfaction.

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7 Tips for Navigating these Seasonal Changes

Despite these challenges, there are several tools and practices that can help mitigate the impact of shorter, darker days on mental and physical well-being.

Here are seven tips to support a smoother transition into autumn:

1. Daylight Alarm Clocks: Consider using a daylight alarm clock that simulates a sunrise to help regulate your circadian rhythm. Waking up to a gradually increasing light can make it easier to start the day, especially as natural light becomes scarce.
2. Sleep Hygiene: Prioritise sleep by establishing a consistent bedtime routine. Matthew Walker suggests keeping a regular sleep schedule and creating a sleep-conducive environment—cool, dark, and free from electronic devices.
3. Nutrition: Focus on maintaining a balanced diet rich in fruits, vegetables, and lean proteins. Avoid late-night comfort eating, and consider incorporating mood-boosting foods such as omega-3 fatty acids found in fish, nuts, and seeds.?
4. Get Out into Daylight: Even when the weather is less inviting, try to spend time outdoors during daylight hours. Andrew Huberman advises exposing yourself to natural light within the first hour of waking to support your circadian rhythm.
5. Physical Activity: Stay active, even if it means adjusting your usual routine. Whether it’s a brisk walk, a bike ride, or a home workout, physical activity is essential for both physical and mental health.?
6. Mindset: Cultivate a positive mindset by focusing on what you can control. Practices like journaling or mindfulness can help shift your perspective from what’s lacking to what’s possible, even during challenging times.
7. Routine: Establish a daily routine that incorporates time for self-care, work, and relaxation. A predictable routine can provide a sense of stability and help manage the stress that comes with seasonal changes.?

Embracing the Season

?While the transition from summer to autumn presents unique challenges, it also offers an opportunity to slow down, reflect, and adjust our routines to better support our well-being.

As Matthew Walker reminds us, "The best bridge between despair and hope is a good night’s sleep." By prioritising sleep, nutrition, and physical activity, and by adopting a proactive mindset, it’s possible to not only survive but thrive during the darker months. With the right tools and practices, the autumn season can become a time of renewal rather than a period of decline.

Heather - Founder of Mind, Body, SELF.

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Huberman, A. (n.d.)?How to optimize your circadian rhythms for better sleep.?Huberman Lab Podcast.?Available at:?https://hubermanlab.com?(Accessed: 4 September 2024).

Stevenson, S. (2016)?Sleep Smarter: 21 Essential Strategies to Sleep Your Way to A Better Body, Better Health, and Bigger Success. New York: Rodale Books.

Walker, M. (2017)?Why We Sleep: The New Science of Sleep and Dreams. London: Penguin Books.