Beating the Fall Slump: How to Stay Energized When the Days Get Shorter

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Beating the Fall Slump: How to Stay Energized When the Days Get Shorter

The leaves are changing, football season is in full swing, and pumpkin spice everything is back — but let’s be real, fall can also bring on a major slump. Shorter days, colder weather, and the mid-semester grind can make you feel more tired, less motivated, and constantly reaching for caffeine. The good news? What you eat, drink, and how you structure your day can play a huge role in keeping your energy (and mood) steady.

Get That Morning Light (and Vitamin D)

When the sun sets earlier, your body will make less vitamin D, which can leave you feeling sluggish. Research shows that low vitamin D status is linked with higher rates of depressive symptoms, and supplementation may improve mood in some groups.

  • Try to get 10–20 minutes of natural light in the morning (if able in Ohio) to helps reset your body clock.
  • Food sources like eggs, salmon, fortified milk, and even mushrooms give you a vitamin D boost.

Fuel with Balanced Meals

The fall slump often makes you crave heavy comfort foods, but loading up on pasta or pizza alone can leave you crashing fast.

  • Aim for balanced plates: carbs for energy, protein to keep you full, and healthy fats to keep your brain sharp.
  • Easy student swap: instead of plain mac & cheese, stir in some frozen broccoli and rotisserie chicken for extra nutrients.

Snack Smart, Not Sugary

That mid-afternoon sugar craving is real, but it usually just leads to a crash.

  • Pair carbs + protein: think apple slices with peanut butter, trail mix with nuts and dried fruit, or Greek yogurt with granola.
  • Seasonal snack: roasted pumpkin seeds = salty, crunchy, and packed with zinc to support immunity.

Caffeine with Strategy

Pumpkin spice lattes are basically a fall personality trait, but too much caffeine (or caffeine too late) can mess with your sleep and make the slump worse. Studies show that caffeine consumed even 6 hours before bedtime can significantly reduce sleep time and efficiency.

  • Try to keep caffeine to the morning and early afternoon.
  • If you’re craving something cozy at night, go for herbal tea or a warm spiced milk instead.

Don’t Sleep on Sleep

No amount of coffee or snacks can replace good sleep. Shorter days trick your brain into wanting to stay up late and sleep in which makes that slump worse.

  • Aim for a steady bedtime and wake-up time (yes, even on weekends).
  • Create a fall “wind down” routine, and maybe a cup of tea and shutting screens 30 minutes before bed.

Takeaway: Fall doesn’t have to drain your energy. A little sunlight, balanced meals, smarter caffeine habits, and good sleep can help you power through the semester and still enjoy all the cozy fall vibes.

-       A.R.

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC8584834/

https://pubmed.ncbi.nlm.nih.gov/24235903/

https://www.mdpi.com/2075-4663/13/9/317

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