Feeling Sleepy This Fall? Here's Why and How to Beat Fatigue

Admin in Health & Wellness Jul 21 • 19 min read

As the leaves change color and temperatures cool down, you may notice a shift in your energy levels. Do you find yourself yawning more often or craving a cozy nap?

You’re not alone! Many people feel extra sleepy in autumn, and it’s not just in your head. There are physiological reasons behind the seasonal sluggishness, largely tied to changes in temperature, daylight, and our body’s natural circadian rhythms.

In this blog, we’ll explore why autumn makes you feel sleepier and how you can fight back against seasonal fatigue. We’ll also recommend some magnesium supplements that can help you improve your sleep quality and overall energy levels during this cozy but sleepy time of year.

Why Does Autumn Make You Sleepy?

1. Cooler Temperatures Act as a Natural Sedative

Autumn brings cooler temperatures, and while the crisp air might feel refreshing, it has an interesting effect on the body: it acts as a natural sedative. The human body tends to rest better in a cooler environment, and during autumn, the dip in temperature helps you sleep longer and more deeply.

When the temperature drops, your body can more easily regulate its core temperature, which is key for initiating sleep. This process helps your body prepare for and maintain a state of rest. While the ideal temperature for sleep ranges from about 60-67°F (15-19°C), the autumn chill helps promote this range naturally, making you feel like you want to sleep longer and deeper.

2. Shorter Days Mean More Melatonin

As the days grow shorter, you’re exposed to less daylight. Sunlight helps to regulate the production of melatonin, the hormone that controls your sleep-wake cycle. In summer, longer days and more sunlight exposure delay the production of melatonin, keeping you awake and energetic.

However, in autumn, with earlier sunsets and darker evenings, your body produces more melatonin, making you feel sleepier earlier in the day. This seasonal spike in melatonin contributes to that cozy, sleepy feeling that seems to hit once the days start getting shorter.

3. Circadian Rhythm Disruption

The shift from summer’s long, bright days to autumn’s shorter and darker ones can create a kind of “weather whiplash.” This term refers to the sudden changes in weather conditions and light exposure, which can disrupt your body’s internal clock or circadian rhythm. Your circadian rhythm regulates your sleep-wake cycle and responds to light cues. When these cues suddenly change, your body might struggle to adapt, leading to feelings of fatigue and sleepiness.

How to Combat Autumn Sleepiness

Even though autumn naturally encourages sleepiness, there are ways to fight back and maintain your energy levels. Here are some tips:

Adjust Your Sleep Schedule Gradually: As the days get shorter, start adjusting your bedtime and wake-up times gradually. This helps your body adapt to the new light conditions.
Optimize Your Sleep Environment: Keep your bedroom cool and dark to promote restful sleep. Use heavier blankets for warmth but avoid overheating.
Morning Light Exposure: Try to get outside for a dose of natural light in the morning. This helps reset your internal clock and reduces melatonin production, making you feel more awake.
Create a Relaxing Pre-Sleep Routine: Establish a calming bedtime routine, such as reading or taking a warm bath, to signal to your body that it’s time to wind down.
Avoid Heavy Meals and Caffeine Before Bed: Both can disrupt your sleep, especially in the evening.
Stay Active During the Day: Regular physical activity helps improve sleep quality, making you feel more energized during the day and more restful at night.
Limit Daytime Naps: If you find yourself needing a nap, keep it short (about 20 minutes) to avoid disrupting your nighttime sleep.

One way to further support your energy and sleep quality during autumn is by ensuring your body has the right nutrients—specifically magnesium. This essential mineral plays a critical role in many body functions, including muscle relaxation, stress reduction, and sleep regulation.

7 Magnesium Supplements to Support Restful Sleep

Magnesium is known to help improve sleep quality, reduce stress, and support muscle relaxation, making it an ideal supplement during autumn when your body needs extra support. Let’s look at some of the best magnesium supplements on the market, complete with details about their ingredients, benefits, and prices.

1. JSHealth Vitamins Advanced Magnesium Supplements

Price: £17.99
Ingredients: This supplement features an advanced form of magnesium, which is easily absorbed by the body.
Benefits: JSHealth Vitamins’ magnesium formula is recommended for those who need to reduce muscle tension, calm the nervous system, and promote deep, restful sleep. By improving magnesium levels, it supports a more relaxed state, helping to combat fatigue and autumn-related sleepiness. The supplement is also tested and recommended by the author for its effectiveness.
Dosage: Recommended twice daily for one month.

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2. Beauty Pie Daily Magnesium

Price: £32
Ingredients: While specific ingredient details are not provided, this is a high-quality magnesium supplement designed for daily use.
Benefits: Beauty Pie Daily Magnesium supports overall well-being by promoting muscle relaxation, reducing stress, and improving sleep quality. Its daily use ensures that your body maintains optimal magnesium levels, helping you feel more energized and rested throughout the day, especially during the autumn months.
Dosage: Daily use as recommended.

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3. Floradix Magnesium Mineral Drink

Price: £14.99
Ingredients: A liquid form of magnesium, making it easier to digest and absorb.
Benefits: Floradix Magnesium Mineral Drink is ideal for those who prefer a liquid supplement. It helps to support muscle function and nervous system health, promoting relaxation and better sleep. The liquid form ensures quicker absorption, providing a faster way to alleviate symptoms of magnesium deficiency, such as fatigue and restless sleep.
Dosage: Recommended as a daily supplement.

4. NaturesPlus Gummies Magnesium Citrate

Price: £16.95
Ingredients: Magnesium citrate in a fun, chewable gummy form.
Benefits: This supplement is great for those who find it difficult to swallow tablets or pills. Magnesium citrate is easily absorbed by the body and supports muscle relaxation, reduces cramps, and improves sleep. The gummy format also makes it a convenient and enjoyable way to supplement magnesium, especially for people with busy lifestyles.
Dosage: Daily gummies as recommended.

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5. Vitabiotics Ultra Magnesium Tablets

Price: £5.95 (£5.37 on Amazon)
Ingredients: High-quality magnesium tablets.
Benefits: Vitabiotics Ultra Magnesium Tablets are designed to provide daily support for muscle function, relaxation, and nervous system health. They’re a more affordable option without compromising quality. These tablets can help improve sleep by reducing muscle cramps and promoting relaxation, making them a great choice for autumn when sleep patterns may be disrupted.
Dosage: Once daily.

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6. Wild Nutrition Food-Grown Magnesium

Price: £18.50
Ingredients: Magnesium is derived from food sources, making it a more natural option.
Benefits: Wild Nutrition Food-Grown Magnesium is ideal for people who prefer supplements derived from whole foods. This type of magnesium is highly bioavailable, meaning it is absorbed and used more effectively by the body. It supports muscle relaxation, reduces stress, and promotes better sleep quality. This supplement is perfect for those looking for a more holistic approach to maintaining their magnesium levels.
Dosage: Taken daily as recommended.

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7. Advanced Magnesium +

Ingredients: Contains an advanced blend of magnesium designed to optimize absorption and effectiveness.
Benefits: This supplement is specifically chosen by the author for self-testing due to its potency and effectiveness. The advanced formulation provides better absorption, helping to support the nervous system, reduce fatigue, and promote deep sleep. Taken twice daily, it helps balance the body’s magnesium levels, which can be particularly helpful during the cooler autumn months.
Dosage: Twice daily for three months, as per the author’s recommendation.

The Bottom Lines

As we transition into autumn, feeling sleepy and sluggish is a natural response to the cooler temperatures and shorter days. The combination of a sedative-like chill and reduced daylight leads to disruptions in our circadian rhythms, causing an increase in melatonin production and making us feel sleepier than usual.

While autumn is a cozy season, it’s essential to stay proactive about maintaining your energy levels and sleep quality. By adjusting your sleep schedule, optimizing your environment, staying active, and limiting daytime naps, you can effectively combat autumn sleepiness. In addition, magnesium supplements can be a powerful ally in promoting relaxation, reducing stress, and improving your overall sleep quality.

With the right approach and a little help from the best magnesium supplements on the market, you can stay rested, energized, and ready to enjoy all the beauty that autumn has to offer.