Autumn equinox: how it affects your mood and sleep, who is most at risk, and what to do

Light and darkness are on equal footing. On 23 September at 2.05 am, the autumnal equinox begins, leading to a substantial balance between hours of daylight and darkness, following a period in which the former had dominated. Above all, in a few weeks’ time we will experience a sudden decrease in natural light. All this will cause those who find it hardest to adapt – and not just because of their age – to suffer from a genuine ‘mini jet lag’. The phenomenon is also known as ‘Autumn Blues’ or, when it is particularly severe, seasonal affective disorder (SAD). But how do you realise that something is amiss? And how can you minimise the discomfort to body and mind?

Let’s start at the beginning. Essentially, it is vital to try to avoid any potential misalignment between the body clock and the secretion patterns of cortisol, the stress hormone. In fact, this time of year is characterised by increased cortisol levels, accompanied, however, by reduced production of serotonin, ‘the feel-good hormone’, and increased levels of melatonin, ‘the hormone that regulates sleep’, leading to tiredness and a slight sense of melancholy. This ‘upheaval’ – which can vary in severity – may also contribute to the onset of discomfort linked to stomach acid secretion, including heartburn and sluggish digestion, headaches, tension and an increased heart rate. But that’s not all. “If sunlight levels drop, the increase in melatonin production – or the prolonged duration of its production – leads to heavy eyelids midday, that classic daytime tiredness which causes disruption to school, work and family commitments,” explains Diego Ferone, Professor of Endocrinology at the AOM – IRCCS San Martino Polyclinic Hospital – University of Genoa and President of the Italian Society of Endocrinology (SIE). Furthermore, this condition may also be influenced by reduced production of a neurotransmitter essential for psychological wellbeing and mood, such as serotonin, which is also regulated by light.” Taken together, these factors not only affect sleep but can also influence general physical and mental wellbeing, paving the way for seasonal melancholy. In short, we need to pay attention to our circadian rhythm and its effects on body temperature, hormone release and the body’s energy requirements. In addition to experiencing more frequent mood swings and difficulty concentrating, one’s appetite may also change. It is therefore important to bear in mind a few simple rules to help ease the transition between seasons and cope with the impact of reduced daylight on the body, as this can lead to changes in eating patterns.

The key is simple: resynchronisation. The term may sound complicated, but technically it is based on simple behavioural strategies, such as exposure to light first thing in the morning – or at any time during the morning – to help reset the body clock. It is also advisable to go for a walk, a run or some form of physical exercise outdoors to counteract excessive melatonin production and release endorphins that help you wake up. It is also important to set your alarm for the same time every day, avoiding variations in your wake-up time at the weekend compared to weekdays. All this whilst limiting exposure to evening light: so no smartphones or other devices that can ‘trick’ the rhythms regulated by the hypothalamus, thereby increasing stress and making it harder to fall asleep and get a good night’s rest. “At this time of year, the quality of our autumn diet comes to our aid, bringing seasonal foods rich in vitamins and antioxidants to the table to help us cope with these changes,” says Ferone. Vegetables such as pumpkin, cabbage and radicchio, as well as mushrooms, support gut health, are excellent for the immune system and help regulate appetite. Legumes, too – especially chickpeas, lentils and beans – provide plant-based protein as well as iron. The season for citrus fruits, apples, grapes and pomegranates is also beginning; when combined with dried fruit, they are a source of vitamin C and help ward off seasonal illnesses. Let’s not forget chestnuts, which are rich in complex carbohydrates and fibre, and above all walnuts and almonds, which provide us with healthy fats and Omega-3, beneficial for the heart and brain.”

Finally, during this period, we must not overlook the endogenous circadian rhythm, which determines a person’s optimal sleep and wake times. Some people are primarily morning people – the so-called ‘larks’, who are most active in the early hours of the day – whilst others are ‘night owls’ (those who are more active in the evening). ‘The equinox and autumn have an impact on so-called “owls” (serotins), who tend to find the morning darkness hard to cope with,’ concludes Ferone. In fact, reduced exposure to light makes it even harder for them to wake up and pushes forward their natural rhythm, accentuating their daytime tiredness. The impact on ‘larks’ (morning people), who, on the other hand, adapt more easily to evening darkness but are affected by the overall change in light, is different; in fact, they experience an afternoon dip in energy. Among the most common symptoms are exhaustion, irritability and difficulty concentrating; however, these disappear within a few weeks – especially if basic guidelines are followed – as soon as the body synchronises with the new photoperiod.”