Eine Katze mit Schal sitzt neben dem Fenster. -Wintertief

You’re feeling tired? 8 tips to fight fatigue


There are, of course, many reasons why you feel tired. In some cases, diseases like diabetes or depression can be the cause. But at this time of year, there is often a much simpler explanation: the autumn blues. As darkness falls, we often experience a low that follows summer. No need to despair: we have some good-mood remedies for you, which will help you get through the autumn light-hearted.

It was already known in ancient times that performance could be dampened during the dark season. The autumn blues can be caused by the interaction of various factors. For example, we know that the human body has its own rhythm that controls behavior and physical functions such as metabolism and heartbeat. The alternation of light and dark tells our body when it is time to rest. Bright light promotes the production of serotonin, the body’s own happiness hormone. As darkness falls, on the other hand, melatonin, also known as the sleep hormone, is increasingly released.

Eine junge Frau liegt erschöpft auf der Couch. Sie hat ein Wintertief.

In addition, the sun does not rise as high in fall and winter as it does in spring and summer. The sun’s rays have a flatter angle of incidence. However, sunlight is crucial for the formation of vitamin D in our skin. In fall and winter, much of vital UV radiation is absorbed by the atmosphere. How big the connection is between vitamin D and mood is still hotly debated among scientists. But it stands to reason that the sun has an impact on metabolism.

Fortunately, there are some strategies for positively affecting your mood in the fall. Below, we’ve compiled the most effective ways.

Stay active

Physical activity is important for our health. Regular exercise optimizes our metabolism and stimulates the heart. Hormones such as adrenaline and noradrenaline are released during exercise. The body mobilizes its energy, heart rate, blood pressure increase, and the muscles are supplied with nutrients. During endurance sports, it has been observed that the body also releases happiness hormones such as dopamine and serotonin. You don’t have to be a marathon runner to do this. Even a daily walk helps maintain your well-being in the fall.

Ein Mann geht Laufen, um sein Wintertief zu überwinden.

Go outside

The best thing is to get outside. On the one hand, you can provide a small “change of scenery”. For another, we fill up on oxygen, which can additionally stimulate the metabolism. Ideally, you manage to schedule your exercise phases in the fresh air during lunchtime. Then you still get a little light and sun.

Eat healthily

Some people feel ravenous, others suffer from a lack of appetite: the autumn blues often manifest themselves in changes in eating behavior. This is probably related to hormone release. Regular meals help your body maintain a desirable rhythm providing you with all the nutrients you need. The body needs vitamins and nutrients to defend itself against pathogens. Increased susceptibility to infections also manifests in fatigue and listlessness.

A healthy diet does not preclude indulging yourself now and then. Chocolate makes many people happy. Unfortunately, this is not because it contains serotonin, because the body cannot absorb the hormone from chocolate. This is a psychological effect. Nevertheless, conscious enjoyment can have a great influence on your mood!

Light therapy

Bright light causes the serotonin concentration to increase. You can take advantage of this effect with light therapy. To do this, you can purchase a light therapy lamp. The lamp should be about 10,000 lux and emit a full spectrum so that the photoreceptors in your eye can transmit the signal to your “inner clock” to release hormones.

Eine Frau macht eine Lichttherapie um ihr Wintertief zu überwinden.

Vitamin D

Vitamin D must be taken in with food or appropriate supplements. In autumn and winter, the risk of a deficiency is particularly high, which is why an additional intake can make sense. However, to be able to absorb the vitamin D, you need to exercise regularly – tablets alone won’t do any good. Ask for advice at the pharmacy: high dosages are necessary for an optimal supply that preparations from the supermarket hardly cover.

Take up a hobby

There is a simple trick to release happiness hormones in a targeted manner: Do what you enjoy! If you pursue a hobby with enthusiasm, you are active and can benefit from a special effect. Captivating hobbies increase the level of serotonin, dopamine, and oxytocin in the blood. Sports such as jogging or cycling are particularly suitable. It’s about looking forward to something every day: find an activity that you really enjoy.

Meet regularly friends and family

People can be the best remedy for mood swings. Making arrangements with friends and family will help pull you out of a slump if you can’t get yourself to do anything. Opening up about your feelings to friends and family members can help you develop routines, allowing you to experience great things together.

Sleep hygiene

Fixed rest and wake-up times regulate your hormonal balance, so you can look forward to the day in the morning. Remember to incorporate some rest time into your daily schedule before bed, so you can “wind down” and fall asleep more easily. When you’re rested, you’re in a better mood.

It’s important that you take fatigue seriously and don’t simply overplay mood swings. Our fast-paced everyday lives demand that we always function. The autumn blues are a natural reaction to environmental changes. So be considerate of yourself. Then you’ll quickly figure out what times of day you have the most energy and how best to incorporate our tips into your daily routine. This might also include trying things like a new sport. If something doesn’t work out, it’s no big deal. Analyze the reasons and try again!

Your Humanoo Team