Spring fatigue: Why we are often tired in spring – and what really helps

Figure 1: Every year many people suddenly feel tired and lacking in energy in spring. This phenomenon, known as spring fatigue, however has understandable scientific explanations.

For many people spring is a time of anticipation: the days grow longer, nature begins to bloom and summer already seems within reach. At the same time, especially in this season, complaints of tiredness, circulatory problems and headaches become more frequent – typical symptoms of so‑called spring fatigue. In this blog post you will learn what lies behind the phenomenon and what role hormones play. You will also receive seven helpful tips to specifically counteract spring fatigue and regain new energy.

What are the most common causes of spring fatigue?

Figure 2: In spring the organism is in an adjustment phase. Among other things, the hormonal system and the circadian rhythm have to adapt to the changed environmental conditions.

Spring fatigue is a widespread, temporary condition that typically occurs during the transition months from winter to spring. Many people feel unusually tired, listless and less able to perform during this time. But why is that? Why do the first bright, warmer days often lead initially to exhaustion rather than increased energy? The main cause lies in the body's adjustment to changed environmental conditions. With increasing daylight and rising temperatures the organism must re‑regulate itself – a process that requires time and energy. Typically it is the interplay of several factors that favours typical spring fatigue. The most common causes and influencing factors include:

• Hormonal changes: In the winter months the body produces more of the hormone melatonin, known as the "sleep hormone". As day length increases in spring melatonin production decreases, while more of the wakefulness and mood hormone serotonin is produced. This hormonal adjustment, however, takes time and is associated with increased energy expenditure. That is why many people feel tired, listless and less capable during this phase.
• Adjustment of the sleep‑wake cycle: Light is the most important time cue for our internal clock, the so‑called circadian rhythm. Due to the switch to summer time and the changed light conditions in spring our sleep‑wake cycle has to re‑synchronise. This adjustment phase is often accompanied by exhaustion and reduced performance.
• Circulation and blood pressure: With rising temperatures the blood vessels widen to release heat, which can cause a slight drop in blood pressure. Because the brain may be temporarily less well supplied, dizziness and a feeling of lethargy can occur.
• Vitamin and nutrient deficiencies: Many people in this country are insufficiently supplied with vitamin D. Studies show that about 30 percent of adults have a vitamin D deficiency, while only part of the population reaches optimal values.¹ Especially in the winter and spring months supply is often limited because the body's own vitamin D production decreases significantly due to reduced sunlight. Added to this is often a more monotonous diet in winter that tends to include fewer fresh, nutrient‑rich foods. This can lead to additional nutrient shortfalls, which can manifest, among other things, as tiredness.
• The body's "winter mode": In winter many bodily processes run almost in an "energy‑saving mode". Physical activity is often reduced, we eat heavier food and have an increased need for sleep. With the transition to spring the organism must gradually reverse these adjustments and reactivate central metabolic processes – a process that costs energy and promotes spring fatigue.
• Pollen allergies: An often underestimated cause of spring fatigue are allergic reactions. With the start of the pollen season the immune system is more challenged – also in people without pronounced allergy symptoms. The increased immune activity can be accompanied by inflammatory processes, which can result in feeling unusually tired and listless.

From tiredness to circulatory problems: symptoms of spring fatigue

Figure 3: Characteristic of spring fatigue is a mix of symptoms that can vary in intensity from person to person.

Spring fatigue can manifest in very different ways and affects both the body and mental performance. Although the complaints are only temporary, they can be burdensome in everyday life. Typical is a mixture of physical exhaustion, circulatory problems and reduced concentration. Once the body has adapted to the changed environmental conditions, the complaints usually subside on their own after a few weeks.

The most common symptoms of spring fatigue include:

• persistent tiredness and exhaustion
• lack of drive
• concentration problems
• circulatory complaints (e.g. dizziness, low blood pressure)
• headaches
• irritability and mood swings
• increased need for sleep
• generally reduced resilience

Is spring fatigue a scientifically proven phenomenon?

Spring fatigue is not a clearly defined medical condition, but the mechanisms underlying it are well researched. Changes in light, the sleep‑wake cycle and hormones can demonstrably lead to tiredness and reduced performance. Studies show that the increasing daylight duration in spring affects circadian rhythms and leads to a shift in hormonal processes. Light acts as a central time cue for the biological system and can alter the release of hormones such as melatonin and cortisol. It has long been known that a longer light period on long summer days shifts melatonin and cortisol rhythms.²

Furthermore, it has been shown that shifts of the "biological clock" are associated with reduced cognitive performance. Studies demonstrate that so‑called circadian misalignment can affect attention, information processing and reaction speed.³ Recent work associates poor synchronisation between the internal clock and external time cues with worse cognitive performance.⁴ The hypothesis that circulatory changes play a key role in spring fatigue has also been scientifically confirmed. Dilation of the blood vessels and the associated drop in blood pressure can lead to tiredness and dizziness because the brain is temporarily less well perfused.⁵

Fit for spring: 7 tips to effectively alleviate spring fatigue

Figure 4: You can take active measures against spring fatigue yourself. Often simple measures and lifestyle changes are enough to dispel exhaustion and gain new energy.

Although it cannot always be completely avoided, the typical symptoms of spring fatigue can be significantly alleviated with the right measures. The following seven tips can help you support your body optimally during the adjustment phase and go through the day with more energy again.

1. Get as much daylight as possible!

Natural light is extremely important for our internal clock, the so‑called circadian rhythm. To support the body during the adjustment in spring, you should therefore spend as much time outdoors as possible. Take every opportunity to get daylight – for example on a short walk, during your lunch break or through open windows and staying on a balcony or terrace. Ideally, you should spend at least 30 minutes outdoors every day. Daylight suppresses production of the sleep hormone melatonin and at the same time promotes the formation of serotonin, which lifts mood and provides new energy.

2. Move daily – preferably outdoors!

Regular physical activity gets the circulation going and helps the body adapt more quickly to rising temperatures. Exercise outdoors is particularly effective because you also benefit from light and fresh air. Even light activities such as walking, cycling or gentle jogging are helpful. What matters most is regularity. Daily activity can also promote the release of activating hormones, improve concentration and enhance overall resilience.

3. Maintain a stable sleep rhythm!

A consistent sleep‑wake rhythm supports the adjustment of the internal clock in spring. Try to go to bed and get up at the same time each day – including at the weekend. Also ensure good sleep hygiene: avoid late meals, alcohol and screen time immediately before bedtime and keep your bedroom dark, cool and quiet. Those who unwind in the evening and get enough sleep help their body cope better with the hormonal changes in spring.

4. Opt for light, nutrient‑rich meals!

As the days lengthen it is time to gradually remove rich, hard‑to‑digest winter food from the menu. Fatty meat dishes or hearty side dishes such as dumplings often remain in the stomach for a long time and cost the organism extra energy. Lighter, fresh and nutrient‑rich meals are usually better tolerated in spring and support the body during the adjustment. Vegetables, salads, legumes, wholegrain products and vitamin‑rich fruits are especially recommended. A varied diet can help to compensate for possible nutrient shortfalls and promote general vitality.

5. Ensure adequate fluid intake!

Surely you already know that it is generally important to drink enough. The German Nutrition Society (DGE) recommends that healthy adults consume at least 1.5 litres of fluid per day, ideally in the form of water or unsweetened drinks.⁶ In hot weather, during physical activity or in pregnancy the requirement can be considerably higher. Adequate fluid intake can also help prevent spring fatigue. If the brain and body cells are not sufficiently hydrated, sluggishness and concentration problems often occur. If you tend to forget to drink, you can use simple tricks: for example, set an hourly alarm on your smartphone or laptop, place a full water bottle visibly on your desk, or make a habit of drinking a large glass of water immediately after getting up to start the day well hydrated.

6. Use contrast showers and targeted cold stimuli!

Contrast showers can effectively help the body overcome the typical symptoms of spring fatigue. Alternating between cold and warm water causes blood vessels to widen and constrict, which improves circulation and stabilises the cardiovascular system. Cold arm baths or briefly rinsing the legs with cold water can also be stimulating. It is important to start slowly and increase the intensity of cold stimuli gradually. If you do not tolerate cold well, you can alternatively start with lukewarm temperatures.

7. Reduce stress and schedule breaks!

A healthy balance between tension and recovery is especially important in spring. The body is in an adjustment phase during which the hormonal balance and biological clock have to re‑synchronise. Additional stress can hinder this process and intensify typical tiredness. Therefore plan regular short breaks in your day, manage your energy reserves mindfully and avoid excessive sensory overload where possible. Proven relaxation techniques such as yoga, meditation or conscious breathing can also have a positive effect.

Disclaimer

This article does not replace treatment by a qualified therapist. The basis of this article is studies and current literature. It must not be used for self‑diagnosis or self‑treatment. If necessary, discuss any ideas from this article with a therapist you trust.

Biography

Katharina Korbach regularly writes blog posts on medicinal plants and natural active substances for the Narayana Verlag. She developed an interest in language early on and began writing her own literary texts. A serious illness during her final school exams prompted an intensive engagement with health and nutrition topics that continues to this day. After repeated failures of conventional medical treatments she opted for a more self‑efficacious, naturopathic therapeutic approach. A plant‑based diet was a key element in her healing journey.

Katharina studied Cultural Studies (B.A.) and Applied Literary Studies (M.A.). In 2022 she published her debut novel "Sperling" with Berlin Verlag. She now lives in Berlin as a freelance author, medical editor and lecturer. In her free time she prefers to spend time with friends or at barre training. She also loves travelling and trying out new vegan recipes.

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Figure 1: Girts Ragelis/shutterstock.com ; Figure 2: VectorMine/shutterstock.com ; Figure 3: Nastyaofly/shutterstock.com ; Figure 4: encierro/shutterstock.com

16.04.2026