Ten science-backed ways to beat the autumn energy slump

Rather than lamenting the passing of summer, use the opportunity to rest, refuel, and reset

Getting out to exercise in natural light can help boost energy levels this time of year. Picture: iStock

After a summer full of sunshine, vitamin D and outdoor get-togethers, September’s chill has arrived with a sudden bang. As nature starts its slow retreat and leaves begin to fall, it’s time to take a look at what science says about our own autumnal slowdown and what we can do to power through the season.

Get more sleep

Squirrels and bears aren’t the only ones who benefit from the change in season. While long summer days are wonderful, the gradual darkening of autumn evenings gives us a chance to reset and recharge through proper sleep.

We all know sleep is essential for recovery, but a recent meta-analysis of 10,196 adults, published by BMC Public Health, highlighted how it can also help our mental health. The study showed that improving overall sleep quality significantly reduced depression and anxiety.

So instead of lamenting the passing of summer, let’s say hello, darkness, my old friend and use it to get a few good nights’ sleep.

Sleep hygiene

Keeping your bedtime routine in check will more than likely help with the quality and outcomes. A British study published in 2024 that used 10m hours of data from 60,977 Biobank participants found that people with more regular sleep patterns had substantially lower risk of death, including cancer and cardiometabolic mortality. It seems, setting up and going to bed at the same time, even at weekends, not only gives you longer days — it might just lead to a longer life.

See the light

Those who rise early can benefit from catching additional rays. That’s according to a 2024 JAMA Network Open study, which looked at data from 6,639 US adults and discovered that people who spent more time exposed to daylight had more regular sleep patterns and fewer symptoms of depression.

Their findings aligned with earlier research, which found that light is the primary input to the circadian clock, with daytime light strengthening rhythms and nighttime light disrupting them.

The takeaway here seems to be that getting outside and into daylight helps our bodies keep up with the rhythms of the day.

Start exercising

For a double dose of energy, getting out and exercising in that natural light could just do the trick.

A 2022 meta-analysis involving 7,050 participants published in Frontiers in Psychology found that regular exercise doesn’t merely improve physical fitness; it also makes people feel less fatigued and more energetic.

So a walk, perhaps kicking through the leaves on a nice crisp autumn day, or a brisk run in your local park could help boost those energy levels.

…but don’t resist resistance

While the study above is focused on those who took regular exercise, it’s important, particularly as you get older, to include some resistance training.

A 2012 study, with the eye-catching title Resistance training is medicine, found that just 10 weeks of resistance training improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem.

Fuel up, Italian style

The Mediterranean diet is often hailed as one of the healthiest diets in the world. Picture: iStock

Of course, none of this is any use unless you fuel up properly. In recent years, gloomy Irish winters have been brightened by the sunny benefits of the Mediterranean diet, with its emphasis on fish, fresh veg and olive oil. But can this sunshine diet put a spring in our step?

A 2024 US study following 25,315 people for 25 years found that those who closely followed a Mediterranean diet had a 23% reduced risk of death from any cause.

Researchers found that the lower risk was largely explained by improvements in markers linked to inflammation, metabolism, insulin resistance and body weight.

Mamma Mia!

Try fibremaxxing

Eating well should be an important ingredient of your healthy lifestyle strategy. Picture: iStock

But before we go rushing off to stock up on olive oil and tinned tomatoes, don’t forget the fibre.

A review published in November 2023, involving more than 3.5m people, found that higher dietary fibre intake was associated with a lower risk of death from all causes, including cardiovascular disease and cancer.

Whole grains, vegetables, fruit, beans, and lentils are all good places to start. And you can always take a leaf out of the book of squirrels and stock up on nuts.

Build muscle power

High protein intake and regular exercise helps maintain muscle health. Picture: iStock

Protein intake has a part to play, too, for muscle building. New US dietary guidelines recommend increasing our protein consumption, advising that adults consume between 1.2g and 1.6g of protein per kilogram of body weight daily.

As a rough guide, a protein portion should fit into the palm of your hand.

Experts say that if you don’t get sufficient protein in your diet, it can lead to issues such as loss of muscle mass and a slower metabolism.

However, a 2023 study found that higher protein intake did not significantly prevent declines in muscle strength or physical function. This finding suggests that protein works best alongside regular resistance exercise to help maintain muscle health.

Get away from the desk

The shortening days are no excuse to stay stuck to your desk, and while exercising in blocks is important for both mind and body, you have to keep moving even at work.

Too much sitting is bad for circulation, posture and large muscles and can lead to a whole host of long-term problems.

Research from Water’s College of Health Professions at Southern Georgia University found that participants in an eight-hour sitting study who were allowed to take a five-minute walk every half hour had reduced blood sugar levels and reduced blood pressure.

While getting up and taking that stroll is easier said than done, digital interventions can help workers to sit less. Computer reminders, app notifications, educational material, and organisational support are among a suite of 19 interventions identified as useful in a study published in the International Journal of Behavioral Nutrition and Physical Activity.

And relax…

Finally, never underestimate the power of switching off. A joint study from the psychology departments at the University of Leeds and the University of Sheffield found that stress-management interventions can not only make people feel less stressed but also alter cortisol levels in the body. Mindfulness and relaxation techniques were particularly effective and capable of producing measurable changes in the body’s physiological stress response.

So this autumn, instead of looking for that magic fix, think of it more as a magic mix.