Your Hormones, Your Fall Rhythm
By Marina Shanafelt, MS, CNS
Fall Hormone Balance: How Seasonal Changes Affect your Energy, Mood and Sleep
As we dive into the full swing of back-to-school, one thing is undeniable: days are getting shorter, mornings are chillier, and for many, the inevitable seasonal dip in mood and energy. You’re not imagining it; our bodies shift along with the seasons, and your hormones respond to these subtle cues.
How Do Seasons Affect Hormones?
Our bodies run on an internal clock, the circadian rhythm, which is heavily influenced by light. In fall, reduced daylight and cooler temperatures can shift the balance of key hormones:
- Melatonin – Longer nights increase melatonin production, making you feel sleepier earlier.
- Cortisol – Changes in schedules and stress can alter your cortisol rhythm, impacting energy and focus.
- Serotonin – Less sunlight can lower serotonin, the “feel-good” neurotransmitter that supports mood.
- Thyroid hormones – Subtle seasonal variations can influence metabolism, temperature regulation, and energy.
Recent research shows that hormone-releasing glands, including the thyroid, liver, adrenals, and pituitary, grow and shrink in seasonal cycles, adding another layer to these hormonal shifts. If your genes make you more sensitive to light changes, stress, or sleep disruption, you may feel these effects even more.
Why Am I More Tired in Fall?
Feeling more sluggish in autumn isn’t just about getting back into a routine after summer, it’s a biological response. Your body may be producing more melatonin, shifting your cortisol rhythm, or adjusting thyroid function. If your genes already predispose you to slower metabolism, and breakdown of melatonin, lower vitamin D activation, or difficulty adapting to sleep changes, fall fatigue can hit harder.
How Can I Support Hormone Balance Naturally?
While we can’t change the season, we can help our bodies adapt. Simple habits make a big difference:
- Prioritize light exposure – Get outside in the morning to signal your circadian clock to switch off melatonin.
- Balance your plate – Include protein, healthy fats, and slow-burning carbs to stabilize energy.
- Stay active – Movement, especially in the morning, supports serotonin production and healthy cortisol patterns.
- Maintain a consistent sleep schedule – Helps regulate melatonin and cortisol balance.
- Protect your evenings – Avoid “burning the midnight oil.” Exposure to bright light from TVs, phones, and computers at night disrupts melatonin production, making deep, restorative sleep harder to achieve.
Everyone’s hormone blueprint is unique and DNA testing can unlock your unique needs.
Can DNA Testing Help with Mood Swings or Sleep Issues?
Yes! Especially if seasonal changes seem to affect you more than others. The 3X4 Genetics Test can uncover variations that influence how your hormones function, including:
- Stress and mood regulation – Variants in COMT, MTHFR, GAD1, GABRA2, and 5HT2A affect resilience, stress response, and calming neurotransmitters.
- Sleep patterns – MTNR1B and CYP1A2 influence melatonin processing, sleep quality, morning grogginess, and even blood sugar regulation.
- Thyroid function – Variants in DIO2 can make seasonal changes more challenging for energy and metabolism.
- Vitamin D needs – Variants in CYP2R1 and VDR impact how your body activates and uses vitamin D, a key player in mood, immunity, and energy.
Stay Balanced and Resilient This Fall
Fall is a season of change, and your body’s hormones feel it too. The right support can make the difference between dragging through autumn and thriving in it. With the insights from your 3X4 Genetics Test, you can move into the cooler months with energy, stable mood, and better sleep, no matter what the season brings.