Back to routine: supporting your energy, sleep and stress this autumn

The end of summer often brings a surprisingly abrupt change of pace.

Holidays come to an end, children go back to school, work gets busier and suddenly our diaries begin filling up again. Even if you're looking forward to getting back into a routine, the transition can leave you feeling more tired, stressed or unsettled than expected.

In Traditional Chinese Medicine, seasonal transitions are an important time to pay attention to our health. If you're feeling unusually tired, struggling with sleep, noticing changes in your digestion or simply finding the return to routine a little overwhelming, a few simple changes can make a real difference.

Why do I feel more tired when autumn begins?

The change from summer into autumn often coincides with a sudden change in routine. Earlier mornings, busier schedules, less time outdoors and increased work or family commitments can all affect our energy, sleep and stress levels.

Traditional Chinese Medicine also places particular importance on the transition between seasons.

Late summer is associated with the Earth element and the digestive system. As we move towards autumn, the expansive energy of summer gradually begins to turn inwards. Chinese medicine sees these transitional periods as an opportunity to restore balance and prepare the body for the season ahead.

You don't need to change your entire lifestyle with the seasons. Often, small adjustments are enough.

Bring some rhythm back to your days

Summer tends to be less structured: later evenings, different meal times, holidays, more socialising and perhaps a little more alcohol than usual.

Rather than trying to overhaul everything as soon as September arrives, start by bringing some regularity back into your days.

Try to eat at reasonably consistent times, give yourself enough time to digest rather than eating on the run, and gradually return to a regular bedtime and waking time.

Sleep and stress are closely connected. When we're tired, everything can feel more difficult; when we're stressed, switching off and sleeping well often becomes harder. Re-establishing a little rhythm can help your body settle back into routine.

Support your digestion

From a Chinese medicine perspective, good digestion is fundamental to our energy and overall health.

As the weather begins to cool, this is a good time to gradually introduce more warm, cooked and nourishing foods.

That doesn't mean giving up salads overnight or following a restrictive diet. Think instead about adding warm breakfasts, soups, roasted vegetables, rice, grains and gently cooked meals.

If you're already prone to bloating, reflux, loose stools, digestive discomfort or feeling tired after eating, it's worth paying particular attention to your digestion as your routine changes.

Don't fill every available space

This may be the hardest one.

September has a tendency to become busy very quickly. Work starts properly again, children's activities return, social plans appear and suddenly every evening and weekend has something in it.

Try not to fill all the empty spaces immediately.

Rest doesn't necessarily mean doing nothing for an entire day. A walk, an evening at home, an earlier night or simply half an hour away from your phone can give your body and mind some breathing space.

In Chinese medicine, looking after our health isn't only about what we add. Sometimes it's about recognising when we need a little less.

Can acupuncture help with fatigue, sleep and stress?

Yes. Acupuncture can be a valuable way to support your body when you're feeling tired, stressed, struggling to sleep or finding it difficult to adjust to a change in pace.

Acupuncture stimulates the nervous system and influences the body's own regulatory processes. Research has demonstrated effects on the autonomic nervous system, which plays an important role in our response to stress, rest and recovery. Research into acupuncture for insomnia has also found improvements in sleep quality and several objective measures of sleep.

From a Traditional Chinese Medicine perspective, treatment is based on what your body needs at that particular moment. You may need support with energy and digestion, help settling an overactive mind and improving sleep, or simply some space for your nervous system to slow down.

Acupuncture can also be used preventatively. You don't need to wait until you're exhausted, in pain or feeling completely overwhelmed before paying attention to your health.

The change of season can be a useful reminder to check in with yourself, restore some balance and give your body a little support before life becomes busy again.

Feeling like you could use a little support as you get back into routine?

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References

British Acupuncture Council. Time & Transitions. Acu., Autumn 2025.

Liu S, Wang Z, Su Y et al. The autonomic nervous system: A potential link to the efficacy of acupuncture. Frontiers in Neuroscience. 2022;16:1038945.

Zhao F-Y et al. Can acupuncture improve objective sleep indices in patients with primary insomnia? A systematic review and meta-analysis. Sleep Medicine. 2021;80:244–259.

Clinical efficacy and safety of acupuncture in modulating autonomic nervous function: a meta-analysis of randomized controlled trials. 2025.