A Stress-Free September: Supplements and Habits for Better Sleep and More Energy
September is a demanding month. After the summer break, it’s back to work, traffic, a backlog of tasks, and school routines. It’s also around this time that many adults complain of constant fatigue, trouble sleeping, waking up in the middle of the night, or a mild but persistent feeling of anxiety.
In this article, we explain why this happens, what habits can help, and which natural supplements backed by scientific evidence can help regulate sleep and boost energy. All of this without resorting to stimulants.
Why do we feel more tired in September?
During vacations, our biological rhythms (circadian cycle) adapt to a more relaxed lifestyle: we sleep and eat at different times, spend more time in the sun, and are less exposed to stress. Although this adjustment is positive, it means that returning to our routine feels like a kind of internal “mini jet lag.”
In addition, there are other factors that contribute to feelings of fatigue at this time of year:
- Sleep disruption after weeks of irregular schedules;
- Hormonal changes associated with the change of seasons (fewer hours of daylight, reduced serotonin production);
- Mental overload from planning for the new school/professional year;
- Nutritional deficiencies, particularly of magnesium and vitamin D.
Although these changes are to be expected, it is important to watch for certain signs and symptoms, since, when present, they can have a significant negative impact on perceived quality of life.
Warning Signs: When Fatigue and Stress Are No Longer “Normal”
The body gives off signs when something isn’t right. Therefore, it’s essential to learn how to interpret these signs to prevent minor problems from developing into more serious conditions.
Although it’s common to feel tired after a busy day or to have the occasional poor night’s sleep, recurring symptoms may indicate an underlying cause that needs to be identified.
Watch for signs such as:
- Frequent insomnia— difficulty falling asleep, waking up in the middle of the night, or waking up too early may be related to anxiety, depression, magnesium deficiency, or hormonal changes, such as menopause.
- Feeling tired upon waking, even after 7–8 hours of sleep—may indicate that your sleep is not restorative, as can happen in cases of sleep apnea, iron deficiency, thyroid problems, or high stress levels.
- Irritability for no apparent reason—sudden mood swings may be caused by chronic fatigue, a deficiency in B vitamins, hormonal changes, or mental overload.
- Constant cravings for sweets or caffeine—this could be a sign of blood sugar imbalance, chronic stress (which increases cortisol production), or simply the body’s attempt to compensate for a lack of energy.
- Loss of concentration or short-term memory lapses—often associated with nutritional deficiencies, mental fatigue, or poor sleep quality.
- Hair loss, menstrual changes, or persistent muscle tension—these may indicate mineral deficiencies, hormonal imbalances, or even developing chronic diseases.
If these symptoms persist for more than two weeks, don’t ignore them. At Correia Rosa Pharmacies, you’ll find personalized advice to help identify the likely cause and determine the next step—from choosing the right supplements to tips for adjusting your routine or, if necessary, seeking a medical evaluation.
Habits to Help You Catch Up on Sleep and Regain Your Energy in September
Often, poor sleep quality isn’t just a health issue, but a matter of routine. In fact, small daily adjustments can make a huge difference even before you consider taking supplements.
- Establish a regular sleep schedule— going to bed and waking up at the same time every day, including weekends, helps synchronize your body clock and improve the quality of your sleep.
- Create an environment conducive to sleep— The bedroom should be quiet, dark, comfortable, and at a comfortable temperature (slightly cool). Wear light clothing and bedding that feels pleasant to the touch.
- Avoid screens before bedtime— The blue light emitted by cell phones, tablets, and televisions reduces the body’s natural production of melatonin. Turn off your devices at least 1 hour before bedtime and spend that time reading, meditating, or taking a relaxing bath.
- Adopt a “wind-down ritual” — Creating relaxing routines helps your brain associate these actions with bedtime. This may include:
- Take a hot shower;
- Listen to calm music;
- Drink a warm herbal tea (chamomile, linden, or passionflower);
- Practice deep breathing exercises or gentle stretching.
- Cut back on stimulants at the end of the day—avoid caffeine and energy drinks starting in the mid-afternoon. The same goes for alcohol, which, although it may induce drowsiness, disrupts the deep stages of sleep.
- Exercise, but not at night — Regular physical activity helps reduce stress and improves sleep, but it should be done at least 3 hours before bedtime so as not to raise your body temperature and make it harder to fall asleep.
For more information on routines and rituals to improve sleep for the whole family, download our brochure on Sleep Hygiene.
Natural supplements to help you sleep better and boost your energy
When adjusting your daily rituals and routines isn’t enough, it may be necessary to take a supplement that, along with a varied and balanced diet, will meet your body’s needs for vitamins and minerals. At Correia Rosa Pharmacies, there are safe and effective options to improve sleep and physical and mental performance. Here are some of the most recommended ones:
To improve sleep
What is it?
Melatonin is a hormone naturally produced by the pineal gland in the brain, which is responsible for regulating the sleep-wake cycle, also known as the “biological clock.” Its production increases at nightfall, signaling to the body that it is time to rest, and decreases with daylight, helping us wake up.
In addition to regulating sleep, melatonin plays other important roles: it helps regulate body temperature, influences the release of certain hormones, and acts as an antioxidant, helping to protect cells from damage. Its production tends to decline with age and can also be affected by habits such as excessive screen time at night, irregular sleep schedules, or jet lag.
Who is this for?:
- People who have difficulty falling asleep (initial insomnia), especially when associated with irregular sleep schedules.
- Shift workers, whose sleep cycle is constantly disrupted by changing work schedules.
- Travelers suffering from jet lag, helping to reset their biological clocks after long trips across different time zones.
- Older adults, whose natural melatonin production tends to be lower.
- People with delayed sleep rhythms (delayed sleep phase syndrome), who naturally tend to fall asleep and wake up very late.
- Anyone with sleep disorders associated with neurological or hormonal changes should always seek medical supervision.
How should I take it? It should be taken 30 to 60 minutes before bedtime.
Valerian, Hops, and Passionflower
What are they?
There are three medicinal plants traditionally used to promote relaxation and improve sleep quality.
- Valerian (Valeriana officinalis) — contains compounds that act on the nervous system, helping to reduce excitability and making it easier to fall asleep.
- Hops (Humulus lupulus) — in addition to being used in beer production, they are rich in substances that have a mild sedative and calming effect.
- Passionflower (Passiflora incarnata) — used in traditional medicine to relieve anxiety and nervous agitation.
Who is it for?
- People who experience mild anxiety or nervousness before bedtime.
- People who have restless nights and have trouble “turning off” their minds.
- People who experience frequent nighttime awakenings that prevent restful sleep.
Note: These plants tend to be most effective when combined in a single formula—for example, valerian + passionflower + hops—since they work synergistically, enhancing the calming effect. Keep in mind that the effect is not immediate, unlike that of a sleeping pill. Ideally, use them regularly for a few days or weeks to allow the body to benefit from their cumulative effect.
Valerian
Hops
Passionflower
To regain your energy
Magnesium
What is it?
Magnesium is a mineral essential for more than 300 biochemical reactions in the body, playing a key role in the functioning of the nervous and muscular systems. It helps regulate muscle contraction, nerve transmission, energy production, and electrolyte balance. In addition, it helps control the stress response by acting as a natural “brake” on nerve excitability.
Recommended for:
- Persistent tiredness and fatigue — especially when they do not improve with rest alone.
- Physical and mental stress — periods of increased demands at work or in one’s personal life.
- Premenstrual Syndrome (PMS) — relieves irritability, muscle aches, and mood swings associated with the menstrual cycle.
- Muscle cramps and tension — particularly in people who exercise or spend a lot of time on their feet.
Note: Magnesium deficiency is more common than people realize and can be exacerbated by excessive consumption of coffee, alcohol, or highly processed foods, or by prolonged stress.
Ashwagandha (Withania somnifera)
What is it?
Ashwagandha is an adaptogenic plant that has been used for thousands of years in Ayurvedic medicine. The term “adaptogenic” means that it helps the body adapt and respond better to physical and emotional stress. Its main mechanism of action involves regulating levels of cortisol, the stress hormone, helping to prevent both excessive spikes and sudden drops that throw the body and mind out of balance.
Recommended for:
- Mild anxiety — promotes a sense of calm without causing drowsiness.
- Persistent fatigue — helps restore energy gradually and steadily, without artificial “spikes.”
- Daily Stress Management — useful during periods of mental overload, tight deadlines, or significant changes in your routine.
- Cognitive performance — studies suggest that it may improve concentration and memory in stressful situations.
Note: Unlike other natural sedatives, ashwagandha does not cause drowsiness and can be taken in the morning or throughout the day. It is especially helpful for those who need to stay alert but want to reduce internal tension.
Rhodiola rosea
What is it?
Rhodiola rosea is also an adaptogenic plant native to cold, mountainous regions, such as Siberia and Scandinavia. It is known for helping the body withstand physical and mental stress by regulating the nervous system’s response and balancing neurotransmitters such as serotonin and dopamine, which influence mood and energy levels.
Recommended for:
- Mental fatigue — helps maintain mental clarity when the mind is clouded by overwork.
- Physical and emotional exhaustion — helps restore energy after periods of high stress.
- Poor cognitive performance — it can improve concentration, memory, and mental agility, especially under pressure.
Note: It is particularly useful during periods of heavy workloads or intense study, as it boosts mental energy without causing restlessness. In addition, its effects tend to be rapid. In fact, many people notice improvements in their vitality and focus within just a few days of use.
Did you know that… In the former Soviet Union, Rhodiola was used by astronauts and Olympic athletes to improve physical and mental endurance under extreme conditions?
What if it's a vitamin D deficiency?
In Portugal, we’re known as the “land of the sun,” but the truth is that, starting in September, things change. The days get shorter, the light loses its intensity, and we spend more time indoors. Since the main source of vitamin D is direct exposure of the skin to the sun, our body’s natural production of this vitamin begins to decline… and often, without us even realizing it.
Contrary to popular belief, vitamin D isn’t just for “strengthening bones.” Vitamin D is a key piece of a puzzle that keeps various bodily functions working in harmony.
When your levels are low, you may experience:
- Persistent fatigue — a lack of energy even after a good night’s sleep, since vitamin D plays a role in metabolism and muscle performance.
- Hair loss and brittle nails — a result of hair follicles receiving less nourishment and poor absorption of essential minerals.
- Poor sleep—affects the production of neurotransmitters and hormones that regulate the sleep cycle.
- Weaker immunity—greater susceptibility to colds, flu, and infections typical of fall and winter.
The good news? It’s possible to prevent this deficiency and get through the cold months with more vitality and resilience. To do so:
- Enjoy the sun whenever you can—even in the fall, a short daily exposure can make a difference.
- Include foods rich in vitamin D— such as salmon, sardines, mackerel, eggs, and fortified dairy products.
- Boost your intake with supplements—when recommended by a healthcare professional, this can be the solution for restoring optimal levels.
Maintaining adequate levels of this vitamin is essential for getting through the cold months with more vitality and stamina. When necessary, supplementation always under the guidance of a healthcare professional—can be an important ally. You can count on us!
When should you seek help?
If your symptoms persist for more than 2–3 weeks or are significantly affecting your well-being, it is essential to seek professional help. Correia Rosa Pharmacies can be your first step, offering professional advice and, if necessary, a referral to a doctor.
September doesn’t have to be synonymous with fatigue and stress. Small changes to your routine and supplements tailored to your needs can make a huge difference in the quality of your sleep, your energy levels, and your well-being.
Stop by one of the Correia Rosa pharmacies and talk to our team. We’re here to help you get back on track, with health and balance. Take care of yourself we’re here to help!
