Shorter Days, Lower Activity: Adjusting Insulin and Meals for Autumn Routines

As autumn rolls in, everything seems to slow down a little- darker mornings, chillier evenings, and fewer chances to run around outside. While this change of season brings cosy jumpers, hot chocolate, and colourful leaves, it can also bring subtle shifts in how your child’s body responds to insulin, food, and activity.

If your child or teen has Type 1 Diabetes (T1D), you might notice their blood sugar patterns changing as the weather cools down. Here’s what’s happening, why it matters, and how to help your family stay balanced through the autumn months.

Why Autumn Changes Things

As the days get shorter and colder, our routines naturally change. Children spend more time indoors, activity levels often dip, and the body’s rhythm- including hormone levels and sleep patterns- adjusts to the darker season.

For children and teens with T1D, this can subtly affect:

• Insulin sensitivity (how efficiently the body uses insulin)

• Appetite, snacking patterns and digestion

• Energy levels and mood

• Blood sugar stability

You might notice:

• More sitting around (less outdoor play, more homework or screen time)

• Cravings for comforting, higher carb foods

• Slightly higher blood glucose levels or later evening highs

• Tiredness or difficulty waking up in the mornings

Don’t worry- you’re not imaging it! Autumn really does change how the body behaves.

1. Colder Weather and Insulin Needs

When temperatures drop, insulin can behave a little differently- and so can the body.

In cold weather, a few things happen:

• Reduced blood flow to the skin (especially in chilly hands and legs) can slow insulin absorption

• Less physical activity means glucose isn’t used up as efficiently, leading to higher readings

• Thick layers of clothing and staying indoors more can sometimes make pump sites or injections less consistent in temperature

What to do:

• Monitor patterns over several days- you might notice slightly higher basal needs in winter months

• Make sure insulin isn’t getting too cold- avoid storing pens or pumps close to radiators, windows, or in freezing conditions

• Rotate sites regularly and ensure skin is warm before injecting; rubbing the area gently can help with absorption

• Always confirm trends before adjusting doses and consult your diabetes team for personalised advice

2. Autumn Appetite: Comfort Foods and Carbs

When it’s cold and dark outside, comfort food becomes irresistible- and for good reason. Hearty soups, jacket potatoes, warm porridge, and toast all sound perfect after a long school day.

But with these foods often come more carbohydrates and slower digestion, which can lead to later blood sugar rises.

Try this:

• Pair carbs with protein or fibre- for example, soup and cheese toasties, or porridge with seeds

• If your child uses a pump, try an extended or dual bolus for carb heavy meals

• For injections, consider pre-bolusing (dosing 20 minutes before eating) if you notice consistent spikes

• Balance comfort foods with fun, lower carb sides- roasted veggies, soup, or yoghurt with berries

3. Darker Days and Tired Minds

Shorter days and darker evenings affect more than just sleep- they can also influence hormones, mood, and energy. Some children feel extra tired, others crave snacks, and some find it harder to focus. The lack of daylight can slightly alter how the body uses insulin and how alert we feel.

Try this:

• Keep a consistent bedtime and wake up schedule, even on weekends

• Encourage outdoor time during daylight hours, especially after school

• Watch for stress or fatigue related highs, which are common during term time

• For teens, talk openly about how sleep, hormones, and T1D can all affect energy- it helps them connect the dots. Read more here.

4. Less Movement = More Monitoring

When children move less, their muscles use less glucose- so the same amount of food or insulin may cause higher numbers.

This doesn’t mean endless exercise sessions, just finding small, realistic ways to stay active.

Fun ways to move indoors:

• Family dance-offs or indoor obstacle courses

• YouTube kids’ workouts or short yoga videos

• Helping in the kitchen or tidying rooms (yes, it counts!)

• Dog walks or park strolls on dry weekends

Little bursts of movement make a big difference in insulin sensitivity and mood.

5. Keep an Eye on Insulin Storage

Just as heat affects insulin in summer, cold can too. If insulin pens, pumps, or CGMs get too cold, they can become less effective.

Simple reminders:

• Don’t store insulin in the car, near windows, or against cold external walls

• Keep spares in a room temperature spot, not directly against radiators or heaters

• If your child wears a pump under multiple layers, make sure tubing isn’t exposed to the cold

• Keep sensors warm by wearing under layers of clothing when outside

• Make sure transmitters or phones, are kept close to the body and protected

6. When to Revisit Settings

As seasons change, so do patterns. If you notice consistent shifts- more daytime highs, later spikes, or different post-meal trends- it might be time for a small insulin review.

Pro Tip: Make use of your data! Download CGM or pump reports and look for patterns- particularly around weekends, school days, and evening meals. Bring this to your diabetes team if you’re unsure; small seasonal adjustments can make a big difference.

Takeaway

Autumn is all about slowing down and getting cosy- but for children and teens with T1D, it’s also a time to stay mindful of how less daylight, colder weather, and comfort foods can affect their diabetes balance.

By watching for changes, keeping insulin warm and effective, and gently tweaking meals or routines, your family can glide through autumn confidently- with warm hands, steady numbers, and plenty of pumpkin muffins on the side.