Reduced autumn daylight affects circadian rhythms and mood

Decreased daylight exposure during autumn affects the human circadian rhythm, impacting sleep, alertness, and mood. Scientists, including Denis Gubin from Tyumen State Medical University, note that as the sun sets earlier, the brain receives signals to increase melatonin production, which can lead to increased sleepiness, fatigue, and reduced productivity.

These seasonal oscillations are often more pronounced in regions far from the equator. Reduced sunlight can also lead to lower serotonin levels, which is linked to mood regulation. For some, this may manifest as Seasonal Affective Disorder (SAD), characterized by persistent fatigue, loss of interest in activities, and concentration problems.

To mitigate these effects, experts recommend spending 20 to 30 minutes in natural daylight during the morning or early afternoon. Other suggestions include using smart circadian lighting, maintaining a consistent sleep schedule, and engaging in moderate physical activity. While supplements like Vitamin D and magnesium are mentioned, experts advise consulting a physician before use, noting that supplements cannot replace light, sleep, and physical activity. If fatigue or mood changes persist for more than two weeks and interfere with daily life, medical consultation is advised.