Feeling tired, sluggish, and unmotivated despite the sunshine? In the spring months, nature awakens to vibrant life. In contrast, you don't feel fresh or energetic? Spring fatigue is a widespread phenomenon. Find out here how it comes about and what you can do about it.
How can spring fatigue manifest itself?
Finally, the sun comes out, the days get longer, and nature begins to sprout and blossom. This tempts you to go out, enjoy the fresh air and sun, and meet up with other people.
But you're out of steam. You're exhausted, listless, and would rather be in your bed than in the park. Are you wondering what's wrong with you? In March and April, an estimated one in two people in Germany struggles with spring fatigue. Typical symptoms of spring fatigue include:
- Fatigue and lassitude
- Lack of drive
- Circulatory problems
- Headaches
- Depression and low mood
- Irritability
Even if they disappear after a few weeks, the symptoms of spring fatigue can sometimes be very severe and distressing. But what is behind these complaints?
Causes of fatigue in spring
At first, it may seem contradictory to feel tired and unmotivated despite longer days and sunshine hours. However, spring fatigue is attributed to entirely natural processes in the body. It adapts to the new conditions: In spring, the temperature and the length of day and night change significantly. This can temporarily throw the body out of balance.
During this time, your hormone balance changes. In the cold and dark winter, the brain releases more of the sleep hormone melatonin. Its antagonist is the happiness hormone serotonin. In spring, serotonin production is ramped up. This is because the body needs sunlight to produce the happiness hormone. Together, serotonin and melatonin regulate the sleep-wake rhythm. Their balance is important for physical and psychological well-being. A serotonin deficiency can lead to depressive moods. Nevertheless, this hormonal change can be tiring and exhausting. So, spring fatigue is not an illness. Rather, your body needs a little more time and rest than usual to adjust to "summer."
If your symptoms last longer than two to four weeks or do not only occur in spring, you should seek medical advice. Because they can also be signs of illnesses such as thyroid dysfunction or depression.
4 tips against spring fatigue
Even though these are natural processes in your body, you don't have to passively wait until spring fatigue has passed. You can take an active role. These 4 tips against spring fatigue can help you banish leaden tiredness and listlessness in spring.
Tip 1: Soak up the sun
Hiding in your apartment and watching series on the sofa is exactly what you should not do now. Instead, soak up as much sun as possible. On a long walk, while exercising, or meeting up with friends. Take every opportunity for your skin to soak up sunlight. You should expose your face and, if possible, your arms to sunlight for at least 20 minutes a day. With the help of sun rays, your body produces the happiness hormone serotonin. Even sun rays absorbed through the retina contribute to the formation of serotonin. Therefore, it is advisable not to wear sunglasses. But be careful: the spring sun can be very intense. To protect your skin, it is best to sunbathe in the morning or afternoon and apply sunscreen if necessary.
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Tip 2: Get out of bed
Even if you are really tired during this time and there is no place you'd rather be than your bed. A midday nap is not a good idea for spring fatigue. During this, your body produces melatonin and consumes serotonin. It is better to go to bed early in the evening. It is also helpful to avoid artificial light before sleeping. Because that wakes you up. So, it's best to remove computers, televisions, or smartphones from your evening ritual before sleeping or use a blue light filter.
Tip 3: Boost your circulation
To combat spring fatigue, it helps to get your circulation going. Sports and exercise are the order of the day. So, out of your slippers and into your running shoes. You can, for example, jog, cycle, or inline skate, play beach volleyball or football, and go hiking or climbing outdoors. Gymnastics exercises or yoga are also a way to get going. The good thing is that sports and exercise not only boost your circulation but also release happiness hormones. This way, you simultaneously do something against the fatigue and the low mood that spring fatigue brings with it. Regularity is important here. It's best to exercise three to four times a week. 30 minutes are already enough.
Alternating showers are another trick to boost your circulation in the morning. This way, you train your blood vessels and feel awake and fresh.
Tip 4: Eat fit
With plenty of fresh fruit and vegetables, you can support your body's metabolic processes through your diet. To combat spring fatigue, it can also help to avoid fatty and heavy-to-digest foods, such as excessive cheese, red meat, or sausages. Because such a diet can make you tired and sluggish. Instead, you do yourself and your health good if you eat more vegetables, fruit, legumes, nuts and seeds, or fish and seafood. There are also foods that support serotonin production. For example, bananas, walnuts, or dark chocolate. With this knowledge, you can now actively counteract spring fatigue through your diet.
All our articles are written by nutritionists and checked for content quality by expert specialists.
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