Rehabilitation specialist Sergei Agapkin and neurologist Tatyana Vinogradova have recommended three key lifestyle steps to help people manage seasonal autumn fatigue during a broadcast of the medical advice show About the Most Important Thing on the Rossiya 1 television channel.
Speaking on the health program, which is made available for online viewing on the Smotrim platform, Vinogradova explained that autumn irritability, physical fatigue, and feelings of depression frequently occur because daylight hours shorten so abruptly during the transition into fall.
To prevent and relieve these seasonal symptoms, Agapkin called on viewers to establish a consistent sleep schedule. The rehabilitation specialist stated that an acquaintance of his had adopted an effective sleep routine by setting an alarm clock two hours before bedtime, signaling that it was time to end all work activities for the day. Vinogradova concurred with the recommendation, advising viewers to turn off electronic gadgets prior to sleeping and to spend time going for walks.
Sleep hygiene and consistent sleep routines are widely recognized in medical practice as critical tools for maintaining biological rhythms. As natural sunlight decreases in the autumn months, disruptions to circadian cycles can impact sleep quality and mood regulation. Health professionals often advise individuals to reduce screen exposure in the evening, as artificial blue light emitted by mobile phones and computers can suppress melatonin production and interfere with restful sleep.
Nutritional changes and stress reduction
In addition to fixing sleep habits, the medical experts advised viewers to make targeted adjustments to their daily diet. They urged individuals to incorporate foods rich in magnesium into their daily meals, specifically highlighting pumpkin seeds, bananas, and dairy products. The specialists also recommended consuming foods that contain omega-3 fatty acids to help support overall physical well-being.
Magnesium is an essential dietary mineral involved in hundreds of biochemical reactions in the human body, including nerve function, muscle contraction, and energy metabolism. Adequate magnesium intake is commonly associated with reduced fatigue and improved stress management. Similarly, omega-3 fatty acids, which are abundant in fatty fish, seeds, and nuts, are widely recognized for supporting cognitive health, regulating cardiovascular function, and lowering inflammation.
As their third step, the physicians recommended adopting soothing relaxation practices to calm the nervous system. They suggested placing a warm towel directly on the face to help alleviate anxiety and reduce a rapid pulse rate. The experts added that performing structured breathing exercises can also effectively help individuals cope with heightened stress levels.
Therapeutic techniques such as applying localized warmth to the face and engaging in slow, deep breathing exercises are known to stimulate the vagus nerve and activate the parasympathetic nervous system. This physiological response helps slow heart rate, lower blood pressure, and ease acute muscle tension, offering a straightforward non-pharmacological method to mitigate stress and anxiety.
Broadcasting context and seasonal transition
About the Most Important Thing is a long-running daily television health and wellness program produced in Russia and broadcast nationally on Rossiya 1, a major state-owned television network operated by the All-Russia State Television and Radio Broadcasting Company. The digital platform Smotrim operates as the central streaming video catalog and online archive for the network's television broadcasts and news programming.
The latest recommendations build on earlier guidance provided by psychologist Tatyana Gromova concerning post-summer psychological transitions. Gromova previously outlined strategies for overcoming end of summer syndrome, advising people to build a conscious daily habit of noticing positive moments and good things happening around them.
