As the autumn breeze arrives and temperatures drop, do you find your brain feeling a little... slower?
Maybe you’ve lost your keys again, forgotten what you were about to say mid-sentence, or keep zoning out at work.
If this happens more often in the fall, it might be time to ask: Is it just seasonal fatigue, or could there be such a thing as "seasonal forgetfulness"?
In this article, we’ll explore the science behind whether autumn affects memory and concentration—and share a few practical tips to help keep your brain sharp.
Can Autumn Really Make You More Forgetful?
While “seasonal forgetfulness” isn’t an official medical term, research increasingly suggests that seasonal changes do influence cognitive function. In autumn, several factors might make forgetfulness more noticeable
1. Less Sunlight = Lower Mood and Energy
As daylight hours shorten and sunlight weakens, the body produces less vitamin D, which affects levels of serotonin and dopamine in the brain. This can lead to lower mood, reduced energy, and difficulties with focus and memory.
2. Disrupted Circadian Rhythm
Autumn’s wider temperature swings between day and night can disrupt your sleep cycle. If you’re struggling with insomnia, early waking, or daytime drowsiness, your short-term memory and processing speed might suffer.
3. Seasonal Affective Disorder (SAD)
SAD is more common during autumn and winter. It can cause prolonged low moods, difficulty concentrating, and slowed thinking—factors that contribute to forgetfulness.
What Does Science Say?
A study from Brown University found that brain function does change with the seasons. In fall and winter, brain areas responsible for attention and executive function showed lower activity, possibly explaining why focus and memory issues seem more common.
Another study published in PNAS revealed that the brain may enter an “energy-saving” mode during autumn, which can affect complex thinking and decision-making skills.
How to Fight Autumn Brain Fog
Autumn is naturally a season of slowing down and reflecting, but if you want to sharpen your memory and focus, try these strategies:
1. Get More Sunlight Exposure
Go outside in the morning for a walk or a quick sunbath to activate your brain’s “wake-up” system
If natural sunlight is limited, consider using a light therapy lamp to regulate your circadian rhythm.
2. Adjust Your Sleep Routine
Try going to bed 30 minutes earlier and keeping a consistent sleep schedule.
Avoid long naps in the afternoon to prevent nighttime insomnia.
3. Eat Brain-Boosting Foods
Dark leafy greens (like spinach and kale), nuts, and omega-3-rich fish support cognitive health.
Cut down on sugar and refined carbs to avoid the dreaded afternoon brain fog.
4. Train Your Attention
Practice mindfulness, deep breathing, or use techniques like the Pomodoro method to stay focused.
Write down task lists to reduce the load on your brain’s short-term memory.
When Should You Seek Help?
If you notice the following symptoms during fall, it may be worth consulting a professional:
Memory issues significantly affect daily life, work, or relationships.
Persistent low mood and lack of motivation.
Serious sleep problems or signs of anxiety and depression.
This may go beyond simple seasonal forgetfulness—it could be a sign of deeper mental or physical health issues.
Final Thoughts: Autumn Isn’t Making You “Dumber”—It’s Asking You to Slow Down
Autumn invites us to reflect, reset, and prepare for winter. If your mind feels foggy or you’re more forgetful than usual, it might just be your body and brain adjusting to a slower rhythm. By recognizing these changes and adapting your habits, you can meet the season with greater clarity and calm.
