Your Fall Hormone Reset: Why you feel different this season (and how to feel your best)

Fall is finally here and it's my favorite season! Cozy sweaters, crisp air, and apple-flavored everything. But many women notice that their energy, mood, and even sleep patterns feel “off” this time of year. If this sounds like you...you’re not imagining it! Seasonal changes influence your hormones in powerful ways.

Here’s what’s happening in your body as the days get shorter, and how you can feel your best this autumn.

🍂 The Science Behind Fall Hormonal Shifts

1. Less Sunlight = Melatonin & Sleep Changes

   Shorter days mean your body begins producing melatonin (the “sleep hormone”) earlier in the evening. This can make you feel sleepy sooner, but also lead to fragmented sleep if your schedule doesn’t match your body’s cues.

2. Serotonin Levels Drop

   Sun exposure boosts serotonin, the “feel-good” hormone that supports mood, focus, and emotional balance. In the fall, less sunlight often means lower serotonin, which can lead to fatigue, irritability, or the “autumn blues.”

3. Cortisol & Stress Load Rise

   Fall can be a busy season: back-to-school routines, year-end deadlines, and the looming holiday rush. Your body may produce more cortisol (your stress hormone), which can impact sleep, cravings, and immune function.

4. Blood Sugar Swings

   Cooler weather + cozy comfort foods = more opportunities for carb-heavy meals and snacks. When combined with increased cortisol, this can create blood sugar spikes and crashes, leading to afternoon slumps or mood swings.

5. Immune System Activation

   Your immune system naturally ramps up in the fall to prepare for cold and flu season, which means inflammation can be slightly higher. If you notice achy joints or more fatigue, this may be part of the seasonal shift.

   
   

🍁 How to Support Your Hormones This Fall

☀️ Get Morning Light

Aim for 10–20 minutes of natural sunlight exposure within an hour of waking. This helps regulate your circadian rhythm, improves mood, and supports better sleep later at night.

🥬 Focus on Balanced, Seasonal Nutrition

Choose blood-sugar-friendly meals: pair starchy fall veggies (sweet potatoes, squash) with protein and healthy fats. Add leafy greens and colorful produce to keep inflammation low and boost immunity. If you need some inspiration, check out the Be Well Women's Hormone Balancing Recipe Collection.

🧘 Practice Stress Resilience

Incorporate mini stress-relief moments into your day:

• 5 minutes of deep breathing

• Evening walk

• Gratitude journaling

This lowers cortisol and helps you feel calmer and more in control.

😴 Protect Your Sleep

Dim lights 1–2 hours before bed and keep your room cool. Consider a warm shower before bed (the post-shower drop in body temperature helps signal it’s time to sleep).

💛 Support Your Mood Naturally

Eat serotonin-boosting foods like turkey, salmon, oats, and pumpkin seeds. Consult with your doctor about a vitamin D supplement. Low levels are common in fall and winter.

🧡 The Takeaway

Fall brings a natural shift in your hormones, and that can affect your mood, energy, and cravings. Instead of pushing through, work with your body by getting light early, eating nutrient-dense seasonal foods, managing stress, and prioritizing sleep.

Here’s a simple, doable routine to help your hormones stay happy and balanced all season long:

🌅 Morning: Light + Movement

• Step outside within 30–60 minutes of waking for 10–15 minutes of natural light exposure, even on cloudy days! This resets your circadian rhythm and boosts serotonin.

• Do a quick "exercise snack" like a 5-minute stretch or walk to get your blood flowing and wake up your metabolism.

• Breakfast: A balanced plate of protein + healthy carbs + fat. Example: Scrambled eggs with spinach, roasted sweet potatoes, and avocado.

  
  

☀️ Midday: Mood & Energy Boost

• Take a walk after lunch to soak up extra daylight and stabilize blood sugar.

• Lunch: Colorful, nutrient-dense meal to keep energy steady. Example: Quinoa bowl with grilled chicken, roasted butternut squash, kale, chickpeas, and tahini drizzle.

  
  

🧘 Afternoon: Stress Reset

• Schedule a 5-minute breathing break or guided meditation between meetings or tasks.

• Snack: Pair protein with fiber to avoid an afternoon crash. Example: Apple slices with almond butter or a handful of pumpkin seeds.

  
  

🌙 Evening: Gentle Wind-Down

• Dinner: Focus on protein + non-starchy veggies to support overnight blood sugar balance. Example: Salmon with roasted Brussels sprouts and cauliflower mash.

• Dim lights 1–2 hours before bed, switch off screens, and use soft lamps or candles.

• Evening ritual: Try a warm shower or bath, herbal tea (like chamomile), and a calming activity like reading or journaling.

• Bedtime: Aim for 7–9 hours of sleep, keeping your room cool and dark 💤.

When you lean into what your body needs, fall can feel less like a slump and more like an invitation to slow down, nourish yourself, and set a healthy rhythm for the rest of the year.

Until next time...Eat Well. Live Well. Be Well.

Dianna