What is sunset fatigue? Causes, symptoms, and how to cope

According to mental health experts, a phenomenon known as “sunset anxiety” or "sunset scaries" has been trending, describing the increased worry many people feel as the day winds down and darkness approaches. What is sunset fatigue? It is a related term referring to the distinct feeling of mental and physical exhaustion that settles in at the end of a long, often hurried, day.

Quick Summary

Sunset fatigue describes the mental and physical exhaustion that builds up by the end of the day, making evening hours challenging. Common symptoms include irritability, a sense of dread, and feeling mentally drained, often triggered by daily stresses and the transition from day to night. Understanding this feeling is key to developing strategies like routines and mindfulness to cope with end-of-day burnout.

Key Points

• Not a Medical Diagnosis: Sunset fatigue is a widely experienced phenomenon, not a clinical disorder like Sundowning Syndrome, which affects people with dementia.

• Rooted in Daily Stress: This end-of-day burnout often stems from cumulative mental and physical exhaustion throughout the day, heightened by a perception of being unproductive.

• Triggered by Light Changes: As daylight fades, the body's circadian rhythm shifts to produce more melatonin, which can contribute to the tired or anxious feeling.

• Common Symptoms: Signs include increased irritability, a sense of dread, restlessness, racing thoughts, and trouble relaxing in the evening.

• Lifestyle Management is Key: Coping strategies focus on lifestyle adjustments like consistent routines, better sleep hygiene, regular exercise, and stress management.

• Distinguish from Sundowning: Unlike sundowning, which involves more severe confusion and agitation in dementia patients, sunset fatigue is a general feeling of overwhelm in otherwise healthy people.

What is the source of sunset fatigue?

While the term sunset fatigue is not a formal medical diagnosis, it represents a very real experience for many. The sensation is often a combination of biological, psychological, and circumstantial factors that culminate at the end of the day. The setting sun can act as a trigger, signaling a change that prompts shifts in mood and energy.

Biological Triggers

• Circadian Rhythms: The body's internal clock, or circadian rhythm, is highly influenced by light. As natural light diminishes, the body begins producing melatonin, the sleep hormone, which can signal a wind-down period. This can make you feel naturally more tired. For some, this hormonal shift can also exacerbate feelings of tiredness or anxiety.
• Stress Hormone Fluctuations: Cortisol, the stress hormone, typically peaks in the morning and lowers throughout the day. Chronic stress can disrupt this pattern, leaving you with elevated cortisol levels and feeling emotionally drained by the evening.
• Sun-Related Physical Strain: Extended time in the sun can cause dehydration and an increased effort by the body to regulate its temperature, both of which are physically taxing and can contribute to end-of-day exhaustion.

Psychological and Lifestyle Causes

• Feeling Unproductive: Many people feel anxious or restless as the day ends, especially if they perceive they haven't accomplished enough. The approaching night can feel like a deadline, creating a sense of panic about unfinished tasks.
• Anticipatory Anxiety: For those with existing anxiety, the evening can bring an increase in anxious thoughts about the unknown challenges of the night ahead or tomorrow. New parents, for instance, might dread the nighttime wakings.
• Heavy Mental Load: Carrying the mental load of a busy day—managing work, family responsibilities, and errands—can lead to severe mental and emotional fatigue by evening. The quiet of the night leaves more space for overthinking and worry.
• Lack of Structure: An inconsistent daily routine or lack of a wind-down ritual can disrupt the body's natural signaling for rest. The abrupt end of a busy day can feel jarring, leaving the mind and body unable to switch off.

Symptoms of sunset fatigue

Recognizing the signs of sunset fatigue is the first step toward managing it. While individual experiences may vary, common symptoms include:

• Increased irritability or short-temper
• Feelings of dread, doom, or sadness as the sun sets
• Racing thoughts or an inability to relax your mind
• Physical symptoms like headaches, restlessness, or a racing heart
• Feeling a sense of vulnerability or isolation as night approaches
• Overthinking, self-doubt, or spiraling thoughts about unfinished business

How to combat sunset fatigue

Effectively managing sunset fatigue involves proactive strategies that address its multiple causes. Here are some actionable tips to help you navigate this challenging time of day:

• Create a Consistent Evening Routine: Establishing a predictable wind-down ritual helps signal to your brain and body that the day is ending and it's time to rest. This could include dimming the lights, listening to calming music, or reading a physical book.
• Practice Good Sleep Hygiene: Maintain a consistent sleep schedule by going to bed and waking up at the same time each day. Ensure your sleeping environment is cool, dark, and quiet. Avoid screens for at least an hour before bed, as the blue light can disrupt melatonin production.
• Maximize Natural Light Exposure: Spending time outdoors during daylight hours can help regulate your body's circadian rhythms. If natural sunlight is scarce, especially in winter, consider using a light therapy box in the morning to boost mood and energy.
• Prioritize Regular Exercise: Engaging in physical activity is a proven mood booster and can improve sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid strenuous workouts close to bedtime.
• Manage Stress Levels: Incorporate stress-reducing techniques into your daily life. Mindfulness practices, meditation, or journaling can help you stay grounded and process anxious thoughts. Try using the HALT acronym (Hungry, Angry, Lonely, Tired) to check in with yourself and address unmet needs.
• Stay Hydrated and Nourished: Dehydration can contribute to fatigue, so drink plenty of water throughout the day. Eating nutrient-dense foods and avoiding heavy meals, excessive sugar, and caffeine in the evening can prevent blood sugar crashes that lead to sluggishness.

Comparison: Sunset fatigue vs. sundowning

While the terms can sound similar, it's important to differentiate between them, as they affect different populations and have different root causes.

Feature	Sunset Fatigue	Sundowning Syndrome
Population	Generally affects healthy individuals, including young adults, parents, and high-stress professionals.	Primarily affects individuals with dementia, Alzheimer's disease, or other neurological conditions.
Cause	Primarily caused by a combination of daily mental exhaustion, lifestyle factors (stress, lack of routine), and disrupted circadian rhythms.	Related to underlying neurological changes, diminished sensory input, and disruptions to the internal body clock due to dementia.
Symptoms	Mental and physical exhaustion, irritability, racing thoughts, restlessness, anxiety.	Confusion, agitation, hallucinations, paranoia, restlessness, and mood swings that worsen in late afternoon/evening.
Management	Lifestyle adjustments like stress management, establishing routines, improving sleep hygiene, and increasing light exposure.	Medical management, environmental adjustments (brighter lighting, managing noise), structured daily activities, and consistent routines.

Conclusion

Sunset fatigue is a widespread, non-clinical phenomenon that manifests as intensified mental and physical exhaustion as the day draws to a close. Its origins are a complex interplay of biological factors, such as circadian rhythms and stress hormones, and psychological triggers like the fear of being unproductive. Fortunately, with conscious effort, this end-of-day burnout can be managed effectively. By creating and sticking to a calming evening routine, prioritizing good sleep hygiene, and adopting stress-management techniques, you can lessen the impact of this phenomenon. Consistent sunlight exposure, regular exercise, and proper hydration also play vital roles in regulating your energy levels throughout the day. For most people, simple lifestyle adjustments can make a significant difference. However, if symptoms are persistent or severe, seeking advice from a healthcare professional is always the wisest course of action to rule out underlying medical or mental health conditions. By understanding and addressing the root causes, you can take back your evenings and end your day feeling more relaxed and restored.

Outbound Link

For more information on the impact of chronic stress on the body and mind, visit the Cleveland Clinic's resource on managing fatigue: Cleveland Clinic: Fatigue: Causes & Treatment.

Frequently Asked Questions

Is sunset fatigue a recognized medical condition?

No, sunset fatigue is not a formal medical diagnosis. It is a non-clinical term used to describe a common experience of heightened mental and physical exhaustion that occurs at the end of the day.

What is the main difference between sunset fatigue and sundowning?

Sundowning Syndrome is a recognized neurological phenomenon primarily affecting individuals with dementia, causing increased confusion and agitation in the evening. Sunset fatigue affects healthy people and is tied to general end-of-day mental exhaustion and lifestyle factors.

Can spending time in the sun contribute to evening fatigue?

Yes, extensive exposure to sunlight and heat can be physically taxing. It can cause dehydration and requires the body to work harder to regulate its temperature, both of which can contribute to feeling wiped out by evening.

How can a consistent routine help with sunset fatigue?

A consistent routine helps regulate your body's circadian rhythm, which signals when it's time to wind down. Establishing a predictable evening ritual can help your mind and body transition smoothly from an active day to a restful night.

What role does light play in sunset fatigue?

Light, or the lack of it, influences your body's production of hormones like melatonin. As daylight fades, melatonin levels rise, signaling the body to sleep. This hormonal shift can intensify feelings of tiredness for some individuals.

Is sunset fatigue the same as seasonal affective disorder (SAD)?

While both can be influenced by changes in daylight, they are different. SAD is a depressive disorder linked to seasonal changes, while sunset fatigue is a daily experience of end-of-day burnout that can happen in any season, though it may be more intense in winter.

When should I be concerned and seek professional help?

If your evening fatigue is persistent, severe, or consistently affects your daily functioning and quality of life, it's a good idea to consult a healthcare provider. They can help rule out underlying medical or mental health issues contributing to your symptoms.