Why Fall Can Feel Like a Funk
Some people wait all year for fall. The crisp air, the pumpkin everything, the cute chunky knits and coats. For others, the season feels less like an episode of Gilmore Girls and more “where did the sun go and why do I feel like crawling into bed until April?”
If that sounds familiar, you’re not imagining it. Seasonal shifts really do mess with our brains and bodies. Shorter days and longer nights can disrupt circadian rhythms, interfere with sleep, and nudge mood into a low zone. But there’s good news…you don’t have to just brace yourself until spring. With a few intentional shifts (and some well-chosen cozy props), you can actually make fall feel like a friend.
Let’s unpack what’s going on—and more importantly, what you can do about it.
Read More: Why Listening to Your Circadian Rhythm Is Essential to Good Health
It’s Not Just in Your Head (It’s in Your Brain)
Our bodies are wired to follow the sun. When daylight hours shrink, your internal clock gets out of whack. The result? Your brain might pump out melatonin (the sleep hormone) at the wrong times, or not enough serotonin (the happy chemical). That combo can leave you groggy, moody, and generally—meh.
Sleep Takes a Hit
Ever notice you’re extra tired in October? You’re not the only one. People with seasonal affective disorder (SAD) often report losing close to an hour of sleep as the days shorten. And when sleep is off, everything from mood to focus and energy all feel like more of a struggle.
Behavior Begets Behavior
When it’s dark by 5 p.m., it’s easy to default to Netflix, carbs, and bed. There’s nothing wrong with cozy downtime, but if the balance tips too far, you end up moving less, socializing less, and getting even less light exposure. It’s a downward spiral that can make fall feel more draining than dreamy.
Flip the Script: How to Invite Joy Into the Season
The trick isn’t to avoid the darker months; it’s to meet them halfway. Here’s how:
1. Chase the Light (Literally)
- Soak it up in the morning. Light is medicine for your body clock. Even 20 minutes near a bright window while you sip your coffee helps. Cloudy day? Doesn’t matter. Outdoor light still beats indoor bulbs, so even a short walk around the block can help.
- Consider a light box. Think of it as your personal sunrise, no matter what’s happening outside. Many people find that 30 minutes of bright light therapy in the morning keeps the seasonal slump at bay.
- Dim at night. Scrolling TikTok in bed? Yeah, that blue light is telling your brain it’s high noon. Swap it for a lamp with a warm glow, or better yet—unwind with candlelight to really get into spooky season and train your brain that it’s downtime.
2. Move, Even a Little
I know…when it’s chilly and dark, lacing up sneakers feels about as appealing as jumping into a cold plunge. But small, consistent movement helps reset circadian rhythms and lifts mood. Try:
- Taking a brisk midday walk to bank some extra daylight.
- Even five minutes of stretching on your yoga mat by a sunny window in your house.
- Spend an hour at the gym. Not only will you be glad you moved your body, you’ll be glad you spent time around other humans and out of your house. Even if you just listen to a podcast in the sauna…you’ll never regret getting up and out.
Read More: How to Stay Active Outdoors in Winter
3. Make Your Home Do Some Heavy Lifting
Your environment has more sway over your mood than you might think. A few tweaks go a long way:
- Bring nature inside. Wood accents, like a little bath accessory (pair it with a magnesium bath soak) or sustainably made furniture, add organic warmth and a grounding energy that makes a space feel alive.
- Layer in cozy textures. Weighted blankets aren’t just for show. They deliver deep-pressure comfort that can calm the nervous system and help you sleep more soundly.
- Create “joy corners.” A nook with a comfy chair, your favorite blanket, a stack of books, and good lighting? That’s not just décor—it’s an invitation to really enjoy yourself.
4. Treat Rest Like a Ritual
- Set a bedtime that sticks. Even on weekends. Your body loves consistency.
- Wind down with intention. Tea, journaling, stretching—whatever tells your brain, “Hey, we’re closing shop for the night.”
- Upgrade your cocoon. Maybe a salt lamp or other dim lights, and invest in cozying up and quieting your space so it truly feels like a sanctuary.
The Mindset Shift
Fall isn’t something to endure; it’s something that might just need to be embraced differently. Instead of seeing the early sunsets as a loss, reframe them as permission to slow down. Instead of fighting the coziness, curate it.
Think…
Fall as rehearsal, not retreat. Use this season to build and practice small rituals that will carry you through winter.
Enjoy small pleasures. That perfect cup of coffee, the beautiful leaves on the trees during your walk, or the feel of warm water on your skin during a morning shower. These little sparks stack up.
Dark doesn’t equal dreary. Darkness can be restful, reflective, and even healing, if you let it.
Build Your Own Rituals
There’s no one-size-fits-all recipe for thriving in the darker months. What matters is stacking small, joyful habits that feel good to you.
And if you’re finding the slump feels heavier than usual? That’s also okay. Seasonal affective disorder is real, and reaching out for help—from light therapy to professional support—can make all the difference. Don’t think of it as a need to “fix yourself” but just as adding another tool to your seasonal toolkit.
A Softer Way Into the Season
You don’t need a grand plan to thrive this fall. You just need a few touchstones: light in the morning, movement in the middle of the day, rest at night. Layer in cozy textures, natural elements, and a little self-kindness, and you’ll find that the season isn’t nearly as heavy as it seems.
Fall reminds us that change is constant and that instead of fighting that change, we can learn to lean in. By treating the darker season not as something to push through but as a chance to reset, we open the door to quieter joys: longer evenings with loved ones, rituals that make a house feel like a home, and rest that nourishes instead of numbs.
Our invitation to you…let the season teach you how to soften, not shrink.
Read More: How to Have a Mindful Meltdown
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