Spring fatigue: what helps against listlessness?

As the days grow longer and the first rays of sunshine tickle our faces, our mood begins to lift. The dark winter months are behind us – vitality and activity return. But this isn’t true for everyone. Do you feel tired and drained just as nature begins to awaken? Then you’re probably experiencing what’s known as spring fatigue. You’re not alone: estimates suggest that every second person in Germany feels sluggish and tired in spring. Our tips will help you fight spring fatigue and feel energized again.

What are the symptoms of spring fatigue?

Typical symptoms of spring fatigue include headaches, tiredness, irritability, lack of drive, and circulatory issues such as dizziness. Affected individuals feel drained, weak, and sluggish – even after sufficient sleep and rest.

Why am I tired in the spring?

The exact causes of spring fatigue are still unclear. However, the hormones melatonin and serotonin are believed to play a role. Melatonin, the sleep hormone, is released at night and has a calming effect. Serotonin, the so-called “happiness hormone,” is activating and released through exposure to daylight. By the end of winter, serotonin levels are typically low. Both melatonin and serotonin are derived from the amino acid tryptophan, which is why tryptophan is often used to self-treat mild depression and sleep disorders. You can read more about this in the blog post “Tryptophan – the amino acid for good mood and healthy sleep.”

The days are getting brighter, temperatures are rising – within a short time, a lot changes, and our body must switch from winter sluggishness to an active spring mode. Especially after the daylight saving time change in March, many people struggle with fatigue because the two hormones must be brought back into balance. While some cope easily, others experience exhaustion and tiredness. Light sensitivity appears to vary greatly between individuals. Additionally, spring brings a temperature shift. As it gets warmer, blood vessels dilate, causing blood pressure to drop – another reason why circulatory issues are common during spring fatigue.

How long does spring fatigue last?

Spring fatigue typically lasts about two to four weeks. It most often occurs between February and April.

Caution: Lack of motivation and fatigue can also be early signs of depression. If these symptoms persist, it is essential to consult a doctor to rule out a more serious condition.

Read more about depression, how to recognize it, and where to find help in the blog post: "Natural Antidepressants: Does St. John's Wort Help with Depression?"

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What can I do against spring fatigue?

Don’t worry – you can take steps to overcome tiredness and enjoy the spring season to the fullest. The following tips will help you beat spring fatigue.

Get daily movement outdoors

Even though it’s especially difficult when you’re feeling low on energy, the most important step against spring fatigue is soaking up sunshine and daylight. Daily exercise in the fresh air – such as walking or sports – gets your circulation going and stimulates serotonin production.

Switch off your phone & devices in the evening

It’s also important to avoid too much artificial light after sunset. Especially before bedtime, electronic devices like smartphones and TVs should be avoided. The blue light they emit disrupts our natural sleep-wake cycle.

Watch your micronutrient intake

A vitamin- and mineral-rich diet can also support the body’s transition. Fruits, vegetables, legumes, and whole grains should be part of your daily meals. Staying well hydrated is just as important. If you’re feeling tired and weak, it’s worth checking your micronutrient levels – especially vitamin B12, iron, and vitamin D – as deficiencies in these can cause fatigue.

Vitamin D levels are often low in spring, and stores depleted after the long winter. Even though the sun may feel strong, it’s not intense enough for vitamin D synthesis in the skin until around April. Since we also spend much of the day indoors, it’s generally recommended to take a vitamin D supplement year-round.

Vitamin D3 + K2 Depot Tablets

Vitamin B12 Lozenges

Iron + Vitamin C Tablets

Recommended Reading

1. Why You Should Take Vitamin D Supplements Even in Summer
2. Lab Values: How to Recognize a Vitamin B12 Deficiency
3. Vitamin D – Intake, Deficiency, Effects, Requirements
4. Migraines: Could Vitamin Deficiency Be a Cause?

Give Your Body a Break

Spring is fasting season. Alongside traditional pre-Easter fasting, detox regimes like therapeutic fasting are also popular. These aim to relieve the body and provide more energy. Less intense than therapeutic fasting is alkaline fasting, where you don’t completely give up food but avoid certain food groups instead. Alkaline fasting is easier to integrate into everyday life.

You can read more about alkaline fasting in the blog post “Alkaline Fasting: Fit and Balanced into Spring.”

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Try Contrast Showers and Stimulating Massages

A classic method to stimulate circulation is alternating hot and cold showers. Always end with cold water, and direct the water flow from your extremities (feet and hands) toward your heart. If cold showers aren’t your thing, dry brushing with circular motions can also improve circulation.