After the long, cold, and dark winter months, nature begins to awaken. The first green leaves appear, the sun shines brighter, and the air feels fresher. However, instead of feeling revitalized and full of energy, many people experience increased tiredness and sluggishness. And with daylight saving time just around the corner, sleep deprivation can make this transition even harder.

So, what happens to our bodies during winter, and why does spring bring on fatigue instead of renewed energy? Let’s explore the causes of spring fatigue and how to overcome it.

Why Does Spring Fatigue Happen?

Sunlight and the alternation of light and darkness have a decisive influence on our internal clock and sleep patterns. Our body’s day-night rhythm is regulated by the hormone melatonin, which makes us feel sleepy. During the daytime, exposure to light reduces melatonin production, keeping us awake. At night, melatonin is released into the bloodstream, promoting sleep.

As seasons change, our internal rhythm adjusts accordingly. In winter, melatonin is produced for a longer duration, increasing the need for sleep. With the arrival of spring, the longer days and increased exposure to sunlight trigger the production of serotonin, a hormone that counteracts melatonin and helps regulate mood and wakefulness.

The transition from melatonin to serotonin dominance can disrupt sleep, lower energy levels, and cause temporary fatigue. Additionally, the body undergoes various changes in response to warmer temperatures:

  • Blood vessels dilate, leading to lower blood pressure and feelings of sluggishness.

  • The immune system is still recovering from winter, making it harder for the body to adapt.

  • Longer daylight hours encourage later bedtimes, reducing overall sleep duration.

On top of this, the switch to daylight saving time can further disrupt sleep schedules, making the body’s adjustment period even longer—sometimes lasting up to four weeks.

5 Tips to Overcome Spring Fatigue

1. Adjust Your Sleep Schedule for Daylight Saving Time

On March 30, 2025, the clocks will shift forward by one hour, meaning we lose an hour of sleep. For many, this can lead to daytime sleepiness for weeks. You can ease into the transition by gradually adjusting your bedtime one week in advance—try going to bed 15-30 minutes earlier each night.

Avoid screens before bed – Blue light from phones, TVs, and tablets suppresses melatonin, making it harder to fall asleep. Try to disconnect at least 30-60 minutes before bedtime for a smoother transition.

2. Try Cold Showers for an Instant Energy Boost

Brrr… we know it sounds daunting! However, cold exposure triggers the release of neurotransmitters such as serotonin, cortisol, dopamine, and norepinephrine, all of which help regulate emotions, stress, and alertness.

How to do it?

  • Start with lukewarm water, then gradually reduce the temperature.

  • Try alternating between warm and cold water to stimulate circulation.

  • Always end with cold water to maximize the benefits!

3. Eat Fresh Fruits & Veggies to Fuel Your Body

During winter, many people neglect fresh produce, even though we have plenty of choices year-round. Seasonal fruits and vegetables can help combat fatigue, improve mood, and restore energy levels.

Best choices for spring fatigue:

  • Pineapple, bananas, apples, and grapes – contain small amounts of serotonin.

  • Leafy greens – rich in iron and essential vitamins for energy.

What to avoid?

  • Sugary & fatty foods – They slow digestion and make you feel sluggish.

  • Late-night meals – Eating too late doesn’t give your digestive system enough time to rest, leading to poor sleep.

4. Get Outside & Soak Up the Sun

Sunlight is a natural source of Vitamin D, which many people lack after the winter months. Low vitamin D levels are linked to fatigue, mood swings, and weakened immunity.

Tip: From late March to September, your body can naturally produce vitamin D from sunlight exposure. Aim for at least 15-30 minutes of direct sun daily to boost your energy and mood.

5. Stay Active – Move Your Body!

Physical activity improves circulation, regulates blood pressure, and helps shake off that sluggish feeling.

Ways to stay active:

  • Take a morning walk in the fresh air.

  • Swap driving for biking or walking whenever possible.

  • Try a lunch-break workout – even a 15-minute stretch or jog can make a difference.

  • Find an activity that makes you happy and stick to it!

Conclusion: Embrace Spring with Energy!

Spring fatigue is a natural response to seasonal changes, but you don’t have to let it slow you down. By making small adjustments to your sleep, diet, and daily routine, you can help your body adapt and regain energy faster.

Take charge of your well-being, and enjoy a refreshed, vibrant spring! 

Are you experiencing spring fatigue? What’s your favorite way to boost energy this season? Share your tips in the comments below!