Do Shorter Days Make You Feel Sluggish? (the science & what to do)...

We have about a week and a half before we turn the clocks back, and many of us are already noticing the later sunrises, earlier sunsets (and the biological shift).

What many people don't realize is that your hormones also shift every fall and winter (leptin, cortisol, melatonin, thyroid & reproductive hormones).

Today I will give you the science of this hormonal shift & some easy actionable tools you can implement now (especially if shorter eating windows feel really tough).

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What do shorter days actually to your hormones? Let's start with Leptin...

Leptin is usually thought of as the "satiety hormone" - but in reality - it's the master regulator of energy balance, metabolism, thyroid signaling & fertility, AND a key player in how your brain keeps track of fuel status.

Leptin tells your body whether to burn, store, or conserve energy, and when you are leptin sensitive you are more likely to experience:

• Stable energy
• Balanced hunger and fullness
• Optimal thyroid and reproductive function
• Efficient fat metabolism

Here’s where the shorter days & longer nights impact Leptin:

Leptin is under circadian control & runs on a circadian rhythm. Leptin actually rises at night, peaks right around the same time as melatonin, and synchronizes with cortisol and thyroid output - but only if your light environment is in tune with natural light/dark cycles.

If you start your day with screens - skip morning light (and breakfast), or stare at your phone or TV late into the night (and add in late night snacking) - your brain doesn't get the signal.

Shorter days & longer nights mean you need more strategy - ​click here ​to read my article that talks about what to do if you have to be up before sunrise.

Melatonin & Leptin: The Repair Loop that winter can break

At night, melatonin and leptin actually rise together, and melatonin directs mitochondria to repair and rebuild electron flow, while leptin relays metabolic status to the brain.

These 2 hormones form a feedback loop that calibrates your energy for the next day.

Artificial light at night can suppress melatonin by up to 80%, breaking that communication link, and as a result: mitochondria stay inflamed, energy output falls, and your brain misreads your fuel status - cueing hunger, fatigue, and fat storage.

Solution: ​Blue blockers​ & keep lighting it ​10 lux and below ​the 3 hours leading up to bed (and less than 1 lux in your sleeping environment).

What the optimal hormone curve looks like:

Cortisol & Thyroid: Leptin’s Downstream Messengers

Leptin is actually upstream of both thyroid and cortisol.

Leptin stimulates TRH → TSH → T3/T4 and stabilizes the cortisol awakening response (which is why morning sunlight AND breakfast are so key for all of these morning hormone rhythms as they both reinforce leptin signaling to the brain).

When leptin signaling becomes disrupted (or if you’re already leptin resistant), the brain is more likely to down-regulate TRH and CRH - the hormones that initiate thyroid and cortisol release.

That’s why I often say: a “sluggish thyroid” or “wired but tired” can actually start in the brain, not the glands themselves - especially when leptin signaling has fallen out of sync.

Light, Food, and Seasonality: Shifting for Fall & Winter

Leptin sensitivity and insulin sensitivity rise with UV exposure and decline as light fades - so shifting your meal times - eating windows & the types of foods you eat are important to keep your seasonal clock synced up.

Switch to warmer stews - slow cooked meats - cellar stable produce - broths & fermented foods to support the body through this time (and feel your best).

With the change in light - a little goes a long way & you really can support your master hormones with morning sunlight - higher DHA intake, mineral rich hydration, more sleep/darkness and allowing yourself to step out into those colder temperatures for an extra mitochondrial boost!

 Trouble with Short Eating Windows in Winter? Start Here:

If you feel like you can’t stop snacking - or can't easily fast overnight (you wake up hungry in the night or have issues sleeping when you attempt to fast) - this is actually super common with my clients & students (and fixable).

This typically means your body is more used to a year round "summer metabolism", and this is really just a side effect of modern living: endless daylight - bright lights, late nights, and constant food access - so your brain never gets the seasonal cues it expects.

That’s why fasting or shorter eating windows can feel impossible for some people - especially in fall and winter.

Ease Into Leptin Resetting —- Simple Steps

1. See the sunrise & catch UVA morning light even through clouds.

Morning light re-anchors leptin’s rhythm and stabilizes appetite.

2. Eat a real breakfast with solid protein

This supports leptin & cortisol and can reduce afternoon cravings by stabalizing blood sugar early in the day.

3. Dim lights after sunset

Melatonin and leptin work together to restore metabolic timing.

4. Don’t force fasting right now

Focus on consistency, light, and warmth before tightening your eating window.

5. Add gentle cold exposure.

Cool temps improve leptin sensitivity and seasonal metabolism.

If fasting has felt stressful or unsustainable, it’s also related to living in a summer metabolism year round, and I would aim to move dinner a little earlier - gradually.

More resources:

 ​Leptin Quiz (are your leptin resistant)​ 

 ​Leptin Reset - take action now​ 

 ​Leptin Master Plan - For practitioners and advanced learners​ 

Click here for my free shorter days - longer nights guide!

 

 ​New Article: The Diabetes Fix your doctor will probably never mention ​ 

NEW EPISODE - ​Modern Women, Ancient Wiring: How to Fix the Fight-or-Flight Loop | Dr. Melissa Sonners​ 

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