Adjusting to the Changing Seasons
Helping Students Stay Healthy, Happy, and Energized as Daylight Hours Decrease
As autumn settles in and the days grow shorter, you may notice your student having a harder time getting up in the morning, feeling more tired after school, or becoming a little more irritable by the end of the day. While these changes may seem like typical back-to-school fatigue, seasonal changes in daylight can also play a role.
Daylight helps regulate our body's internal clock, which influences our sleep, energy, and mood. As daylight hours decrease, changes in our sleep-wake cycle can leave us feeling more tired or less energetic. Some people may also experience changes in mood during the darker months. Students of all ages can be affected, and their needs may look a little different depending on their stage of development.
What to Watch for at Every Age
Elementary Students (K–5): You may notice difficulty waking up, increased evening fussiness, or a greater need for comfort at bedtime. Try moving bedtime earlier by 10–15 minutes if needed, using a comforting nightlight, and encouraging outdoor play after school while daylight is still available.
Middle School Students (Grades 6–8): Afternoon fatigue, irritability, and difficulty concentrating may become more noticeable. Encourage consistent sleep habits, keep recreational screen time out of the bedtime routine, offer nutritious after-school snacks, and support participation in sports, clubs, or other activities they enjoy.
High School Students (Grades 9–12): Morning grogginess, difficulty falling asleep, and decreased motivation may be more apparent. Encourage a consistent sleep schedule, a well-lit study space, and time outdoors during daylight hours. A sunrise alarm clock that gradually brightens the room may also help make waking up easier.
Four Tips to Help Your Student Thrive
No matter your student's age, a few simple habits can help support healthy sleep, energy, and mood throughout the fall and winter months.
1. Welcome the Morning Light
Open the blinds when your student wakes up, or encourage them to spend a little time outdoors in the morning when possible. Natural light helps regulate the body's internal clock and supports a healthy sleep-wake cycle. Even on cloudy days, outdoor light can be beneficial.
2. Make the Most of Daylight
Spending time outdoors during the day provides natural light and an opportunity to move and recharge. Younger students can take advantage of outdoor recess, while older students may enjoy a short walk after school or time outside before beginning homework. Even a brief outdoor break can be a refreshing way to transition from the school day to the evening.
3. Keep a Consistent Bedtime Routine
Shorter days and longer evenings can make sleep routines more challenging. Aim for consistent bedtimes and wake-up times, including on weekends when possible. A relaxing bedtime routine, limiting screens before bed, and keeping bedrooms comfortable and dark can help students get the rest they need.
4. Keep Moving
Physical activity supports overall health, energy, and emotional well-being. Encourage family walks, after-school sports, dancing, indoor workouts, or other activities your student enjoys. Finding ways to stay active during colder months can help make the season feel a little brighter.
A Reminder for Families
Feeling tired occasionally is a normal part of life, but ongoing changes in mood, sleep, or energy deserve attention. If your child experiences persistent sadness, significant anxiety, or fatigue that interferes with school, relationships, or everyday activities, consider reaching out to your health care provider. The School Health Office and school counselors are also available to help connect families with support and resources.
As the days grow shorter, small, consistent habits can make a meaningful difference. With plenty of rest, regular activity, and time in the daylight, we can help our students stay healthy, supported, and ready to thrive throughout the season.
In health,
Desirée Haupert, CCMA
Health Services, Wellness and CERT Coordinator
Murray County Central Schools