The days are getting shorter, and the nights are getting longer. With this seasonal shift also comes a shift in mental health for many of us. If you're finding yourself feeling a bit down or struggling with your mental health as the seasons change, know that you're not alone. Many people experience these seasonal blues, and it's a natural response to the changes around us. 

Whether you are a chronic sufferer of Seasonal Affective Disorder, aptly abbreviated to SAD, or you just feel a bit gloomy as the weather takes a turn, this is all natural – and there are natural remedies for mental health that might ease your autumnal woes. 

Wondering why a downshift in mental health happens in the fall in the first place? It mostly comes down to the seasonal change shortening our days. With fall comes reduced daylight, and that reduction affects our circadian rhythm and hormone production of melatonin and serotonin. This, in turn, leads to the mood changes that most people with SAD experience. 

We tend to associate summer with warmth and vibrancy, whereas fall brings lower temperatures and shorter days. Experiencing this shift is a disruption in our routine that can lead to feelings of unease and sadness in addition to feelings of loss. Because there are fewer daylight hours, it’s harder to stay active or maintain the same energy levels as we enjoy in summer. Outdoor activities also become less accessible so we naturally spend more time indoors, which can lead to feelings of isolation and lethargy.

Overall, the shift from a carefree summer mindset to the more structured demands of fall – such as returning to work, school or other responsibilities – can increase stress and exacerbate feelings of anxiety or melancholy. 

SAD is a type of depression that occurs at certain times of year. Most commonly people experience SAD in the fall and winter months when there are fewer hours of daylight. It’s more than the “winter blues” – it’s a clinically recognized mental health condition that can significantly impact the daily lives of its sufferers. 

Most prevalent in areas of the world that experience significant changes in daylight, SAD affects an estimated 5% of adults in the United States. Those identifying as female are four times more likely to be diagnosed than those identifying as men. Other risk factors include:

• Living far from the equator
• Having a history of depression or bipolar disorder
• Having a family history of depression

The bright side of longer nights is that you can take this as an opportunity to get better sleep. Proper sleep hygiene can improve mood and overall mental health in addition to supporting your physical health. Good sleep hygiene is a combo of healthy habits, sleeping conditions and environmental factors that help you get consistent sleep. Over time, the benefits of implementing good sleep hygiene could include:

• Getting sick less often
• Maintaining a healthy weight
• Feeling happier with less stress
• Thinking clearly throughout the day 

Sleep hygiene can be simple to implement, and if you already have a mattress you love (try our organic bed-in-a-box) and bedding you dream of tucking yourself into (check out our organic sheets) then you’re halfway there. You can also add additional elements like a sound machine, light blocking curtains, calming scents and an air purifier to really boost your sleep surroundings. 

In addition to adding elements, consider eliminating elements as well. Things like light, noise, clutter and electronics can interfere with the quality of your sleep. Try to keep your bedroom dark and cool to help your body get into the sleep cycle. The right environment can make a drastic change in your quality of sleep. 

Once you have your ideal sleep setup, focus on maintaining a consistent sleep schedule. Staying up late on social media or watching TV can be tempting, but you’ll feel better in the morning if you stick to a regular bedtime (yes, even as an adult we need bedtimes!). This helps your body get into a routine where you’ll start to feel sleepy at the same time each night. 

Sometimes the best solutions are the simplest and come straight from Mother Nature. Here are five remedies for mental health – all rooted in the power of nature.

Nature offers a variety of herbal remedies that can help alleviate symptoms of SAD and enhance overall mental health. For centuries, St. John’s Wort has been a go-to herb for naturally treating all varieties of depression, including SAD. By increasing serotonin levels in the brain, it may help boost mood and reduce feelings of sadness. However, before using St. John’s Wort, it's essential to consult with a healthcare provider because it may interact with other medications.

Another powerful herb is organic ashwagandha, known for its adaptogenic properties that may help the body manage stress more effectively. Ashwagandha is believed to help ease anxiety and promote a sense of calm by reducing cortisol levels. In addition, herbs like valerian root, lavender and chamomile may help to support relaxation and better sleep. 

Getting outside during daylight hours is one of the most effective ways to combat SAD and is a great way to boost your mental health all year, too. Natural light exposure, even on cloudy days, helps regulate your body’s internal clock, improves mood and boosts vitamin D levels – all essential for mental well-being.

Spending time in nature has been shown to reduce stress, improve focus and increase feelings of happiness. A daily walk in a park or your neighborhood can get the job done and provide these benefits. Listening to the rustle of leaves, feeling the cool breeze and soaking in the natural beauty can have a profound impact on your mental health.

Mindfulness and meditation can help manage stress and improve mental clarity. By focusing on the present moment, these practices help quiet your mind and reduce the impact of negative thoughts and emotions.

Regular mindfulness practice can strengthen the connection between your mind and body, helping you become more aware of your physical and emotional state. This heightened awareness allows you to respond to stress and anxiety in healthier, more constructive ways.

If you’re new to meditation, start with short, guided sessions that focus on deep breathing or body scanning. These techniques can be easily incorporated into your daily routine, whether in the morning to set a positive tone for the day or in the evening to unwind before bed.

What you eat has a direct impact on how you feel, both physically and mentally. A nutrient-rich diet can support brain function, improve mood and reduce symptoms of depression and anxiety. 

Incorporate foods that are rich in omega-3 fatty acids, such as salmon, walnuts and flaxseeds, which may improve mental health. Whole grains, fruits and vegetables provide essential vitamins and minerals that support overall well-being.

On the other hand, diets high in sugar and processed foods can worsen feelings of depression and anxiety. These foods can cause blood sugar spikes and crashes, leading to mood swings and energy slumps. By focusing on whole, unprocessed foods, you can stabilize your energy levels and support a more balanced mood.

Maintaining social connections is crucial for mental health, especially during the colder, darker months when it’s easy to feel isolated. Regular interaction with friends, family or a support group can provide comfort, reduce feelings of loneliness, and improve your overall mood.

Finding ways to stay connected with others can help you navigate the challenges of SAD. Even a brief chat with a loved one can brighten your day and provide the emotional support you need to feel more resilient against the symptoms.

Want to learn more about your mental health in the fall? Here’s our advice on feeling less depressed with the fall time change.