In the early days of spring, the trees and flowers begin to bloom, and the first plants and shrubs come back to life. When you look out the window, you can also see the first rays of sunshine and the days getting longer.
Although spring is a season of new life, many people feel sluggish in their daily lives, especially as the warmer months begin. Dizziness, headaches, and poor circulation are just a few of the symptoms that many people experience as part of spring fatigue.
Various surveys have shown that approximately 50% of Germans experience spring fatigue, which can be caused by a variety of factors. Learn more about spring fatigue, who is particularly prone to it, and what you can do to combat it.
What is spring fatigue?
Spring fatigue is a common phenomenon in which many people feel spring feel unusually tired, listless, and exhausted despite increasing sunlight and warmer temperatures. The symptoms of spring fatigue usually appear after the first warm days of spring, typically between mid-March and mid-April.
Typical symptoms of spring fatigue include:
- Fatigue and drowsiness
- Exhaustion and lack of energy
- Circulatory problems and low blood pressure
- Difficulty concentrating
- Lack of motivation despite fresh air and exercise
Spring fatigue usually disappears just as quickly as it appeared once the body has adjusted to the changes of spring. Nevertheless, it can make daily life significantly more difficult. For older adults or people facing stressful life situations in particular, spring fatigue can be a major hindrance in daily life.
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What causes spring fatigue?
The cause of spring fatigue has not yet been identified. One theory suggests, for example, that it occurs as the body adjusts after the winter months. Increased daylight reduces the body’s production of melatonin and raises levels of serotonin, a mood-boosting hormone. It is also believed that the circulatory system and blood vessels adapt to rising temperatures, which may explain the circulatory issues, dizziness, and headaches.
- The body reduces its production of melatonin (the sleep hormone)
- At the same time, serotonin levels rise, which affects mood
- Blood vessels dilate as temperatures rise—blood pressure may drop
- The effects of a potential vitamin D deficiency from the winter months are still being felt
- Hormonal changes, particularly the imbalance between the hormones melatonin and serotonin, are triggered by the darkness in winter and the increasing light in spring
- The changing of the seasons affects people's physiology and mental state
In winter, the darkness causes an increase in the production of the hormone melatonin, which puts the body into energy-saving mode. As daylight increases in the spring, serotonin production rises while melatonin secretion is suppressed. This hormonal imbalance can lead to fatigue until the body’s hormone levels have adjusted to the changing light conditions.
The human body needs about two to four weeks to adjust to hormonal changes and the changing seasons. The switch to daylight saving time can further disrupt the body’s internal rhythm and contribute to fatigue.
The causes of spring fatigue have not yet been fully explained from a medical perspective, but it is believed that temperature fluctuations and hormonal changes play a role. Temperature fluctuations in the spring cause blood vessels to dilate, which lowers blood pressure and can cause fatigue and dizziness in some people.
Who is particularly affected
Spring fatigue doesn't affect everyone to the same degree.
Symptoms are particularly common among the following groups of people:
- older people
- People who have undergone surgery or have had an illness
- People with a care level
- Pregnant women
- People under prolonged stress
It is precisely in these situations that the body reacts more sensitively to changes such as increased daylight, rising temperatures, and hormonal shifts.
Take symptoms seriously and interpret them correctly
Spring fatigue manifests itself in many people through similar symptoms, though the severity can vary greatly. Many people affected complain of persistent drowsiness and an increased need for sleep during spring fatigue. While some experience only mild fatigue, others feel significantly run down for days or weeks on end.
- persistent fatigue and drowsiness despite getting enough sleep
- Lack of motivation and low energy in everyday life
- Circulatory problems, low blood pressure, or dizziness
- Headaches or a feeling of pressure in the head
- Difficulty concentrating and reduced performance
Important: If symptoms persist for a long time, worsen, or significantly interfere with daily life, you should consult a doctor. This can help rule out other causes, such as severe circulatory problems, depression, thyroid disorders, or a severe vitamin D deficiency.
Especially when multiple stresses come together, such as after an illness, in which caring for relatives or during prolonged stress, it is worth seeking support early on.
Health and Vitamin D: The Role of Sunlight in Spring
With the increase in sunshine hours in the spring, it’s not just nature that comes back to life; sunlight also plays a crucial role for people. The sun enables the body to produce vitamin D on its own. Even short periods of time spent outdoors are enough for the skin to absorb sufficient sunlight and use it to produce this important vitamin. Many experts therefore recommend getting regular outdoor in the fresh air, whether it’s a walk in the park, light gardening or simply a few minutes on the balcony. This not only helps make up for the vitamin D deficiency from the winter but also noticeably lifts your mood.
If you also make sure to eat a balanced diet rich in fruits and vegetables, you’ll be providing your body with essential vitamins and minerals. Other practical tips for combating spring fatigue include regular exercise, plenty of sunlight, and a healthy diet.
Relaxation and intentional breaks are also valuable in the spring. Reducing stress, getting enough sleep, and taking short breaks throughout the day help the body adjust to the changing light and temperatures. This allows your energy to return and your enjoyment of the first days of spring to grow.
What Really Helps: Scientifically Recommended Measures
Certain measures can help the body adjust and thus combat spring fatigue:
- Regular exercise in the fresh air: stabilizes blood circulation and helps combat spring fatigue
- Take advantage of natural light: It boosts serotonin production and lifts your mood; a 20-minute walk in the sun can help combat spring fatigue
- A balanced, light, and vitamin-rich diet— rich in fruits and vegetables and providing plenty of vitamin C—makes the symptoms of spring fatigue more bearable and is beneficial during this time
- Herbs such as stinging nettle: can support metabolism and reduce symptoms of fatigue
- Contrast showers: The alternation between hot and cold water stimulates circulation and can help alleviate the symptoms of spring fatigue
- Regular breaks and some rest and relaxation: to allow the body to stay flexible and recover
- A consistent and regular sleep-wake cycle, along with enough sleep, can help alleviate symptoms and are important for combating spring fatigue
- Make sure you get enough vitamin B12 and iron,as a deficiency can worsen the symptoms
Spring with renewed energy: Conclusion and final tips
There are many causes of spring fatigue, but with the right tips, you can overcome it. Getting as much exercise as possible in the fresh air, eating a balanced diet, and consciously getting vitamin D from sunlight are key to helping your body adjust.
It’s important to pay attention to your own sleep-wake cycle and make sure you get enough rest. Both women and men benefit equally from these measures to overcome lethargy and fatigue. Making small changes in your daily routine—whether it’s a walk in the park, a few minutes in the sun on the balcony, or a vitamin-rich meal—can go a long way toward boosting your energy and zest for life.
The changing seasons always bring new challenges, but also new opportunities. With a positive attitude, a little patience, and the right tips, you can overcome spring fatigue. This way, spring becomes a time full of energy, joy, and renewed strength for an active and happy life.
