Why November Feels Like Running on Empty: Your Guide to Beating Seasonal Energy Depletion
- Laura Fishlock
- 2 days ago
- 5 min read
Feeling more exhausted than usual lately? You're not imagining it. November creates the perfect storm for energy depletion, and understanding why can help you fight back against the seasonal slump.
The November Energy Crisis
As the days grow shorter and the year races toward its end, many of us find ourselves running on empty. This isn't just about being "a bit tired"—it's a genuine physiological response to multiple environmental and lifestyle stressors converging at once.
Why November Drains Your Energy
Daylight Reduction
The most significant factor is light deprivation. With sunset arriving before many of us leave work, our exposure to natural daylight plummets. This disrupts our circadian rhythms—the internal clock that regulates sleep, hormone production, and energy levels. Less light means reduced serotonin production and altered melatonin patterns, leaving us feeling sluggish and low.
Holiday Stress Accumulation
November marks the beginning of the holiday season, bringing increased social obligations, financial pressures, and planning demands. This mental load depletes both psychological and physical resources, leaving less energy for daily tasks.
Temperature Fluctuations
Your body works harder to maintain its core temperature as the weather turns cold. This constant thermoregulation requires significant energy expenditure, particularly when moving between heated indoor spaces and cold outdoor environments.
Routine Disruption
Social events, earlier darkness, and schedule changes disrupt established routines. Inconsistent sleep times, irregular meal patterns, and reduced exercise all compound the energy deficit.
Social Energy Demands
Even if you enjoy social gatherings, they require energy output—particularly for introverts. The increased frequency of social obligations in November can leave your energy reserves depleted.
Your Energy Optimisation Protocol
The good news? You can take strategic action to protect and restore your energy levels. Here's your comprehensive approach:
Morning Energy Activation
Light Therapy (Within 30 Minutes of Waking)
Bright light exposure is your most powerful tool against seasonal energy depletion. Aim for 10,000 lux of light within 30 minutes of waking—either from a light therapy lamp or by getting outdoors. This signals to your brain that it's daytime, suppressing melatonin and boosting alertness.
Strategic Caffeine Timing
Caffeine can be helpful, but timing matters. Consume your coffee or tea before 2 PM to avoid interfering with night time sleep quality. Late-day caffeine disrupts the deep, restorative sleep phases your body needs for energy recovery.
Movement Boost
Just 10 minutes of movement activates circulation, increases oxygen delivery to tissues, and triggers the release of energizing neurotransmitters. A brisk walk, stretching routine, or light exercise can shift your entire day's energy trajectory.
Protein-Focused Breakfast
Starting your day with protein stabilises blood sugar levels, preventing the mid-morning energy crash that follows high-carbohydrate breakfasts. Aim for 20-30 grams of protein to sustain energy through the morning.
Midday Energy Maintenance
Balanced Meals
Avoid the trap of quick, sugar-heavy lunches that spike blood glucose and lead to afternoon crashes. Instead, combine protein, healthy fats, and complex carbohydrates for sustained, stable energy release.
Hydration Check
Dehydration is a hidden energy thief that often mimics fatigue. Even mild dehydration (1-2% of body weight) impairs cognitive function and physical performance. Aim for regular water intake throughout the day, not just when you feel thirsty.
Stress Breaks
Chronic tension is exhausting. Regular micro-breaks—even 2-3 minutes of deep breathing or gentle stretching—prevent the cumulative energy drain that comes from sustained stress and poor posture.
Fresh Air Exposure
Step outside for just 5 minutes during your lunch break. The combination of natural light, temperature change, and movement provides a powerful energy reset that no amount of coffee can replicate.
Evening Energy Recovery
Sleep Hygiene Consistency
Despite social events and schedule disruptions, maintain a consistent bedtime as much as possible. Your body thrives on predictability, and irregular sleep patterns compound energy depletion.
Digital Sunset
Blue light from screens suppresses melatonin production and disrupts sleep architecture. Implement a "digital sunset" 1-2 hours before bed—dim lights, reduce screen time, and allow your body to prepare for restorative sleep.
Relaxation Ritual
Create a consistent evening routine that signals to your nervous system that it's time to shift from "doing" to "recovering." This might include a warm bath, gentle stretching, reading, or meditation.
Gratitude Practice
Research shows that positive emotions restore energy reserves. A simple gratitude practice—noting three things you're thankful for—shifts your nervous system toward a restorative state and improves sleep quality.
The Energy Truth: Measurement Matters
You can't manage what you don't measure. Start tracking your energy patterns throughout the day. Notice when you feel most alert and when you hit natural lulls. This awareness allows you to optimise your schedule, placing demanding tasks during energy peaks and scheduling recovery activities during valleys.
This Week's Energy Experiment
For the next seven days, pay attention to your natural energy rhythms:
Morning: Rate your energy 1-10 upon waking and mid-morning
Afternoon: Note your energy levels after lunch and mid-afternoon
Evening: Assess your energy before dinner and before bed
Use this data to schedule your week more strategically. Tackle complex projects during your peak hours. Save routine tasks, rest, and recovery for your natural low points.
When Fatigue Becomes Chronic
If you've implemented these strategies and still struggle with persistent fatigue, it may be time to look deeper. Chronic energy depletion can stem from:
Musculoskeletal restrictions that impair breathing and circulation
Poor postural patterns that create unnecessary muscular tension
Stress-related tension patterns that drain energy reserves
Sleep disruption from pain or discomfort
Underlying health conditions requiring medical attention
Our Integrated Approach
At Laura Fishlock Osteopathy, we address fatigue from multiple angles:
Physical Assessment
We identify musculoskeletal restrictions that may be compromising your breathing efficiency, circulation, and overall energy expenditure. Chronic tension patterns, particularly in the neck, shoulders, and ribcage, can significantly impact your energy levels.
Postural Optimisation
Poor posture isn't just about appearance—it's exhausting. When your body works against gravity all day, it depletes energy reserves. We help you find more efficient, sustainable postural patterns.
Stress Pattern Recognition
Your body holds stress in predictable patterns. We identify these areas of chronic tension and provide hands-on treatment combined with self-management strategies.
Movement and Lifestyle Guidance
We provide personalised recommendations for exercise, sleep, nutrition, and stress management tailored to your specific presentation and lifestyle demands.
Take Action Today
November's energy challenges are real, but they're not insurmountable. Start with one or two strategies from this guide and build from there. Small, consistent changes compound over time.
Remember: Energy management isn't about pushing through fatigue—it's about understanding your body's needs and responding with appropriate support.
If chronic fatigue is affecting your work, relationships, or quality of life, we're here to help. Our comprehensive approach addresses both the physical restrictions and lifestyle factors that contribute to energy depletion.
Ready to reclaim your energy? Book a consultation at our Newbury or Hungerford clinic and let's create your personalised energy optimization plan.
Laura Fishlock Osteopathy
Newbury: Jubilee House, RG14 5QA
Hungerford: The Courtyard, RG17 0NF
📞 07733 201225
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