Background information
Interview with a chronobiologist: how do our internal clocks work?
by Anna Sandner
Say goodbye to the autumn blues: 5 tips to combat sleepiness and a low mood
16.9.2024
Translation: Patrik Stainbrook
How is it already autumn? When temperatures drop, the light fades and our internal clocks go out of sync, many of us struggle with a feeling of discomfort. Here’s why and ways to soften the blow of that autumn blues.
Did you know that the average daily temperature can drop by up to 6°C in just seven days at the start of autumn? This change around the start of autumn often marks the abrupt transition from summer to the cooler season. Although the calendar date for the beginning of autumn isn’t until 23 September, meteorological autumn can start as early as the beginning of the month.
And this year we’re clearly feeling the effects of this in both Switzerland and Germany. In the first week of September, temperatures in many regions of Germany fell from a summery 25°C to an autumnal 15°C. In Switzerland, the pattern was similar, albeit slightly milder. According to MeteoSwiss, Switzerland experienced an average temperature drop from 22°C to 14°C in the same week.
The change in weather leads to many a problem
The length of the day is now shortened by around 4 minutes a day. Doesn’t sound like much at first, but it means a loss of almost 2 hours of daylight by the end of September. These sudden changes require your body and mind to adapt quickly – far beyond the change from summer dresses to wooly sweaters. So if you’re feeling tired and listless or struggling with a headache, you’re not alone. Many feel the effects of the abrupt change in weather, their physical and mental wellbeing affected in particular.
Typical autumn ailments
With the onset of autumn, many people suffer from increased tiredness, lethargy and mood swings. Researchers attribute this to various factors:
Lack of sunlight: less sunlight affects our melatonin and serotonin levels. This can lead to tiredness and depressive moods.
Temperature changes: strong temperature fluctuations put a strain on the immune system and can increase the likelihood of colds.
Changes in air pressure: weather-sensitive people often react to changes in air pressure with headaches or joint complaints.
Disturbed biorhythm: the change to shorter days can upset our natural day-night cycle.
5 tips for a sunnier disposition
Light therapy: use a special [daylight lamp](/search?q=daylight lamp) for 30 minutes every day. This can regulate your melatonin levels and lift your mood. Fellow editor Oliver swears by this lamp:
Outdoor exercise: regular outdoor activity, especially in the morning, strengthens the immune system and promotes the production of happiness hormones.
Vitamin-rich diet: go for seasonal fruit and vegetables. Vitamin C and D support your immune system during the cold season.
Enough sleep: make sure you have regular bedtimes. Seven to nine hours of sleep per night will help your body adapt to the new rhythm.
Warming wellness: trips to the sauna or taking warm baths with essential oils such as eucalyptus can strengthen the immune system and provide relaxation.
Keep the autumn blues at bay with these tips. And, after all, not everything about autumn is bad. My colleague Oliver, mentioned above, even thinks autumn is the best season of all:
Header image: Juan Photo and Video/Pexels
Science editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.