Published on Oct 06, 2025 | 11:36 AM
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When fall arrives, a lot of us feel “off.” More tired. More stressed. More sluggish than we were just a month ago. That’s not in your head—your body runs on an internal 24-hour clock called the circadian rhythm, and in autumn, that rhythm takes a real hit.
Our circadian rhythm is guided by light. In summer, long bright days tell your brain when to feel awake and when to feel sleepy. But in fall, shorter days mean less sunlight exposure. This confuses your body’s sleep-wake cycle.
That’s why you may find yourself waking up groggy, dragging through the afternoon, and feeling moody or foggy even if you’ve been going to bed at your usual time. When your body doesn’t get the right light cues, it struggles to release melatonin and serotonin properly—the hormones that keep sleep and mood in balance.
Then, add back-to-school season. Suddenly the alarms go off earlier, evenings are packed with homework, sports, and activities, and parents are juggling carpool schedules with full-time jobs. That constant rushing raises stress hormones like cortisol. High cortisol makes it harder to fall asleep, stay asleep, and feel rested in the morning.
The result? Everyone—kids, teens, and parents—feels the strain. Less sleep, more stress, and less energy to get through the day.
On top of light changes and stress, fall routines often bring other challenges. Cooler temps and busy holiday seasons can mean:
Irregular meals from rushing or skipping breakfast.
Less exercise because outdoor activity gets limited.
Holiday stress with family, finances, and planning.
Each of these shifts chips away at your circadian rhythm, leaving you more tired, more irritable, and more vulnerable to colds, mood dips, and seasonal affective disorder.
The good news? You don’t need a major life overhaul to feel better. A few consistent habits make a huge difference:
Anchor your day with light. Get 15–20 minutes of natural sunlight in the morning. Open the blinds, step outside, or even sit by a sunny window.
Eat meals on schedule. Regular breakfast, lunch, and dinner tell your body “this is the rhythm of the day.”
Cut late-night screens. Blue light tricks your brain into thinking it’s daytime, making it harder to wind down.
Stick to a sleep routine. Going to bed and waking up at the same time—even on weekends—helps reset your clock.
Sometimes lifestyle changes aren’t enough. If you’re struggling with sleep problems, seasonal depression, or stress that won’t let up, you don’t have to wait weeks for an appointment.
At CallOnDoc, you can connect with a licensed provider in minutes—right from your couch. We can help with:
Sleep concerns and insomnia
Anxiety or seasonal depression
Stress-related fatigue
Prescription refills and new treatment plans
No waiting rooms. No missed work. Just fast, discreet care whenever you need it.
👉 Because healthcare should fit in your pocket, not your calendar.
Shelly House, FNP, is a Family Nurse Practitioner and Call-On-Doc’s trusted medical education voice. With extensive experience in telehealth and patient-centered care, Ms. House is dedicated to making complex health topics simple and accessible. Through evidence-based content, provider collaboration, and a passion for empowering patients, her mission is to break down barriers to healthcare by delivering clear, compassionate, and practical medical guidance.
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