Spring fatigue: why we often feel exhausted in spring
Spring fatigue is a temporary adjustment phenomenon that occurs during the transition from winter to spring. More daylight, rising temperatures and a change in sleep patterns temporarily throw hormones, circulation and the body’s internal clock out of sync. This can result in fatigue, dizziness and difficulty concentrating.
Key points in brief
- We'll explain why the transition from winter to spring puts strain on your hormones, circulation and internal clock all at once.
- An overview of typical symptoms: from tiredness despite sleeping to dizziness and difficulties concentrating.
- We'll explain the main causes in straightforward terms: hormonal changes, fluctuations in blood pressure, more daylight and depleted vitamin D stores.
- How long this phase lasts – and what can prolong it: which factors speed up or slow down the adjustment process.
- Practical steps that help: morning light, exercise, contrast showers and the role of sleep, diet and vitamins.
What is spring fatigue?
It's not a medical condition but a common experience many people share as the seasons change. After winter, your body adjusts to spring: more light, higher temperatures and more activity in everyday life.
This adjustment doesn’t happen straight away. Your circulatory system, hormones and nervous system need time to switch from ‘winter mode’ to ‘spring mode’ — during this phase you may feel unusually tired or sluggish.
Typical symptoms of spring fatigue
They appear during the body’s adjustment phase to changing light and temperature conditions as the circulatory system, hormonal balance and nervous system aren’t yet working together smoothly. As a result, everyday life feels more tiring even though, objectively speaking, little has changed.
Possible symptoms include:
- Tiredness and exhaustion: You might not feel refreshed even after enough sleep because your body hasn't fully adjusted to the changing light and activity levels.
- Headaches: often triggered by fluctuating blood pressure, changes in vascular tone or a shift in sleep patterns as blood circulation adapts to warmer temperatures.
- Dizziness, especially when you stand up or remain upright for long periods, as the circulatory system responds more sluggishly to changes in position because blood vessels dilate.
- Difficulty concentrating: it's harderto focus and thoughts wander more easily when sleep quality, circulation and hormonal changes are in flux.
- Lack of motivation: daily tasks require more effort because your body’s activity level is still below what the environment demands.
- Sleep disturbances: you may find it harderto drop off or sleep through the night. Your body clock is unsettled by longer days and more light, so your sleep patterns and tiredness aren’t yet in sync.
In our article on sleep disturbances, BLACKROLL® regeneration expert Dr Lutz Graumann explains what lies behind this – and what helps.
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Causes of spring fatigue
It’s not caused by a single trigger but by several simultaneous changes in your body. Hormones, circulation and your body’s internal clock react to changes in light, rising temperatures and increased activity. These systems adapt at different rates – resulting in that typical feeling of exhaustion.
Hormonal changes: less melatonin, more serotonin
In winter your body produces more melatonin because of the lack of light. This hormone promotes sleep and signals to your body that it’s time to rest and recover. As daylight increases, melatonin levels fall while serotonin levels rise. The ‘happiness hormone’ acts as a stimulant and mood enhancer.
This hormonal shift occurs with a time lag during the transition from winter to spring: during this transitional phase, hormonal signals and external demands may not yet be optimally aligned. This results in a temporary imbalance, which is perceived as a heavy, leaden tiredness.
Low vitamin D stores after winter
Vitamin D is mainly produced through the skin’s exposure to sunlight and after winter levels are often reduced.
A study by the University Hospital of Zurich shows that low vitamin D levels are linked to tiredness and reduced performance — symptoms that often occur during the change of seasons. It's only through regular exposure to sunlight that levels gradually return to normal.
More daylight challenges the nervous system
Increasing daylight alters activity in the brain. Light signals reach the central nervous system, particularly the hypothalamus — our control centre for regulating body temperature, hormone production and the sleep-wake cycle (alertness).
If brightness increases sharply and suddenly, the nervous system is activated more frequently than usual, which uses energy, particularly in the first few weeks of spring.
Adaptation of circulation, blood vessels and blood pressure
As temperatures rise, blood vessels dilate (vasodilation), which causes a temporary drop in blood pressure. The circulatory system has to work harder to maintain a constant supply to the brain. Until this regulatory process stabilises, you may experience tiredness, a feeling of pressure in the head or dizziness.
Your body reacts to fluctuating temperatures
In cold weather the blood vessels constrict and the body reduces blood flow to the extremities to conserve heat and protect vital organs; as temperatures rise this process is reversed.
Constant adaptation to changing temperatures during the transition from winter to spring puts a strain on our bodies — an additional drain on energy that manifests as exhaustion.
Shift in sleep–wake cycle due to longer days
More light in the evening pushes back the body’s internal clock whilst everyday life still requires you to get up early. This can disrupt your sleep — you may find it takes longer to drop off. You may be in bed for long enough but not resting properly — a key factor in spring fatigue.
You might also find this interesting: our expert puts twelve common sleep myths to the test for you .
How long does spring fatigue last?
In most cases it's short-lived, typically lasting a few days to a few weeks while your body adapts to changing light and temperature conditions.
How quickly this happens varies from person to person. Key factors include sleep patterns, activity during daylight hours, exercise and the general level of stress in everyday life. Some people hardly notice it at all whilst others need two to three weeks for their energy levels and alertness to stabilise again.
This phase can be prolonged, particularly if the body has little opportunity to adjust. For example, due to:
- very irregular sleeping patterns
- spending hardly any time outdoors in daylight
- long periods of sedentary work without physical activity
- persistently high levels of stress
Remember, spring fatigue is temporary; your body will regulate itself as soon as your internal clock, circulation and hormonal system are working in harmony again.
Top three ways to combat spring fatigue
Above all, your body needs clear signals to switch from winter mode to active mode. Repeated stimuli are key: light, exercise and temperature. They gradually bring your body back into a stable rhythm.
It resets your body clock and helps it stay in sync.
Natural daylight is the body’s strongest pacemaker. In the morning, it stops the night-time production of melatonin and increases alertness much sooner than artificial lighting.
In everyday life, even small measures are often enough. Open the curtains straight after getting up and step outside for a moment before work or your first tasks of the day.
Just 10–20 min of daylight in the morning can have a noticeable effect. Do this every day rather than aiming for longer sessions.
Regular exercise gently activates the body
Alertness is promoted, amongst other things, by muscle activity. Exercise boosts circulation, stabilises circulation, signals to the nervous system that the day has begun and boosts your mood.
A publication by Münster University Hospital confirms just how important an active lifestyle is: plenty of exercise is the most effective way to combat spring fatigue.
This refers to simple, easy-to-implement steps:
- a daily walk
- consciously walk short distances on foot
- light mobilisation in the morning and/or in the evening — click here for our 10-min morning routine
Did you know that exercise can also rejuvenate the brain and extend your life? Read our guide ‘Exercise is good for the brain: active people live longer’.
Targeted temperature changes help train vascular regulation
In spring the circulatory system can react sluggishly to changes in position – for example, from sitting to standing – or to physical exertion, and temperature stimuli help the blood vessels to respond more quickly.
Contrast showers are particularly effective, so incorporate them into your everyday life all year round: start with warm water, then switch briefly to cold and repeat this two or three times. The cold phase need only last a few seconds.
These stimuli help stabilise blood pressure regulation, reduce the frequency of dizziness and alleviate feelings of tiredness. Regular application is key.
If you’d like to take it further, try ice bathing to experience the wider benefits of cold exposure.
What role do sleep, diet and vitamins play?
Spring fatigue is primarily caused by the body’s adaptation to changes in light, circulation and the body’s internal clock. Sleep, diet and vitamin intake are less decisive in determining whether it occurs, but rather in how well your body copes with this phase and how quickly your energy levels recover.
Sleep and recovery as the foundation
Your body largely organises its adaptation to the new season while you sleep. During sleep, hormone levels are rebalanced and the nervous system processes the changes in daylight hours.
Prioritise regularity over extra hours.
- stick to consistent bedtimes and wake-up times
- less bright light in the evening and reduced screen time
- Take short rest periods rather than long daytime naps.
When you recover properly, your energy levels during the day return to normal much more quickly. Sleep isn't just a remedy for spring fatigue; it's the foundation on which all other adjustments are built.
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Nutrition provides the building blocks
A balanced diet helps your body maintain its regulatory processes. Regular meals stabilise blood sugar levels and prevent further spikes in tiredness.
Follow these simple basics:
- Drink plenty of fluids
- Eat regularly rather than leaving long gaps between meals when you’re very hungry
- Combine carbohydrates, protein and fat rather than relying on meals very high in sugar.
It won't banish spring fatigue but it'll stop you losing extra energy.
Vitamins can help
After winter, levels of certain vitamins — particularly vitamin D — are often lower and this can exacerbate tiredness. Nevertheless, supplements aren’t a quick fix.
They only make a difference if you're deficient, and they won't boost alertness otherwise. Daylight remains crucial because your body uses it to regulate its functions.
In short, vitamins can help but they're no substitute for light and movement.
If you suspect a mineral deficiency, have a medical check-up; a full blood count is recommended at least once a year.
When is spring fatigue harmless – and when should you see a doctor?
Normally, spring fatigue isn’t an illness; it’s one of the body’s adaptive responses to changing light and temperature conditions and is temporary.
You don't need to worry if:
- the tiredness gradually subsides over a few days or weeks
- it varies throughout the day (for example improves in the morning)
- Exercise, daylight and sleep bring about a noticeable improvement
In that case, it's very likely to be the usual seasonal phenomenon — medical help or medication isn't necessary.
See a doctor if the pattern changes or the symptoms become significantly worse.
- persistent extreme exhaustion lasting several weeks
- severe difficulty concentrating in everyday life
- persistent sleep problems with no improvement
- unexplained weight loss, fever or night sweats
- severe dizziness or palpitations
These symptoms may be caused by other medical conditions, such as metabolic disorders, anaemia, thyroid problems or depressive episodes. Get checked.
Remember, there's no specific medicine for spring fatigue itself; if an examination reveals an underlying condition, treatment will depend on the cause.
Conclusion: Spring fatigue can be managed
Spring fatigue often feels contradictory: the world around you becomes more active, whilst your body remains in ‘energy-saving mode’. It’s not a sign of weakness and certainly not an illness, but rather a temporary shift in hormones, circulation and sleep patterns.
Clear cues — natural daylight in the morning, regular exercise and small temperature stimuli such as contrast showers — help your body find its bearings more quickly. A balanced diet, vitamin supplements (particularly vitamin D) and sufficient sleep as a foundation can help, though they're not the solution on their own.
Remember, this state is temporary; once your body adapts to the new seasonal rhythm your energy will return. Although you can't force the process, you can speed it up.
If tiredness persists or worsens, seek medical advice.
Frequently asked questions about spring fatigue
In spring, several factors change at once: more daylight, rising temperatures and a different sleep pattern. Hormonally, the body switches from winter mode to active mode. Melatonin levels drop whilst stimulating neurotransmitters rise — but not at the same time. In addition, blood vessels dilate, blood pressure reacts more slowly and sleep patterns shift. This transitional phase takes energy, even though everyday life hardly changes. The tiredness isn't a sign of poor fitness, but a normal adaptive response.
It's not an illness but a seasonal adaptation. The body reacts to changes in light, temperature and activity, so sleep, circulation and hormone regulation may be temporarily thrown out of balance. If the condition improves within a few weeks and responds to exercise and daylight, there's no need for medical intervention. Seek medical advice only if symptoms persist or are very severe, to rule out any underlying condition.
Typical symptoms include persistent tiredness despite getting enough sleep, reduced concentration and a feeling of sluggishness. These are often accompanied by a sensation of pressure in the head, dizziness when standing up or fluctuating performance throughout the day. Some people find it harder to fall asleep or wake up at night, even though they feel exhausted overall. The symptoms usually vary throughout the day and improve with exercise or spending time outdoors.
Without regular muscle activity, circulatory stimulation decreases so blood pressure and blood flow adapt more slowly to changes in position and physical exertion, meaning the brain receives a less consistent supply of blood in the short term. Exercise therefore acts as a ‘start signal’ for the day: heart rate, breathing and metabolism increase and stimulating neurotransmitters are released. Without this stimulus, the body remains in energy-saving mode for longer and tiredness persists.
It’s not a single hormone, but the interplay of several systems that causes this feeling. In winter, melatonin — which promotes sleep and rest — dominates. In spring, its production decreases due to increased light whilst stimulating neurotransmitters such as serotonin or cortisol rise. This shift occurs with a time lag. Hormonal levels still indicate that the body’s in a state of rest whilst the nervous system’s already demanding activity – this results in the typical feeling of profound tiredness.
Vitamin D is most commonly relevant, as the body’s own production of it drops sharply in winter. Low levels can exacerbate tiredness. However, supplementation only helps in cases of an actual deficiency. Without a deficiency, there’s no additional alertness-boosting effect. Daylight remains crucial, as it influences both vitamin D production and the body’s internal clock. Vitamins therefore support the adaptation process, but don’t replace it.
If the tiredness persists unchanged for more than several weeks, increases significantly or doesn't respond to exercise and daylight, seek medical advice. Accompanying symptoms such as persistent dizziness, palpitations, fever, weight loss or severe sleep disturbances should also be investigated. In such cases, other causes such as thyroid problems, anaemia or depressive episodes may be present.
It usually disappears within a few days to weeks. Once your sleep pattern, hormone regulation and circulation have adapted to longer days and warmer temperatures, your energy levels will return to normal on their own. Regular exposure to daylight, exercise and fixed bedtimes often shorten this phase significantly. If the tiredness persists for longer, have it checked to see if other factors are involved.
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Studies and sources
Universitätsspital Zürich (USZ). (2025, 15. April). Frühjahrsmüdigkeit wegen Vitamin-D-Mangel. https://www.usz.ch/fruehjahrsmuedigkeit-wegen-vitamin-d-mangel/
Universitätsklinikum Münster. (2014, 19. März). Frühjahrsmüdigkeit: Aktive Lebensweise mit viel Bewegung ist die beste Therapie. https://web.ukm.de/ukm-pressearchiv2014/archiv-2014-vollstaendiger-artikel/fruehjahrsmuedigkeit-aktive-lebensweise-mit-viel-bewegung-ist-die-beste-therapie