What is spring fatigue and how can you overcome it?

With the arrival of spring, many people experience an unexpected dip in energy. Despite longer, sunnier days, you might find yourself feeling more tired, sleepy, or unmotivated. This sensation is known as spring fatigue.

Although it’s not a medical condition, spring fatigue is a real phenomenon that affects many individuals during the seasonal transition. Understanding why it happens—and what you can do about it can help you get back on track and enjoy the season to the fullest.

What is spring fatigue?

Spring fatigue is a temporary response of the body to seasonal changes. During winter, our bodies adapt to lower light levels, colder temperatures, and more sedentary routines. As spring sets in, the increase in daylight and shifting hormone levels can disrupt our internal clock.

Common symptoms of spring fatigue include:

• Persistent tiredness

• Difficulty concentrating

• Daytime drowsiness

• Mood swings or irritability

• Lack of motivation

While frustrating, these effects typically go away within a few weeks as your body adjusts to the new rhythm of the season.

What causes spring fatigue?

Science hasn’t pinpointed a single cause, but several factors contribute to this state:

• Changes in sunlight exposure: increased daylight affects the production of melatonin (the sleep hormone) and serotonin (the “happy” hormone), which can cause temporary sleep disturbances and mood shifts.

• Temperature fluctuations: the transition from cold to warm weather can be physically taxing, as your body works harder to regulate its internal temperature.

• Seasonal allergies: high pollen levels can trigger allergic reactions that interfere with sleep and overall wellbeing.

• Routine disruptions: adjustments to daylight saving time or outdoor activities can disturb your usual sleep-wake cycle.

How to fight spring fatigue: 4 practical tips

There’s no magic cure, but the following simple habits can help you regain your energy:

1. Make the most of natural light

Exposing yourself to morning sunlight helps regulate your internal clock. A brisk walk at sunrise can give you a natural energy boost.

2. Stay hydrated

With spring’s warmer weather, it’s easier to get dehydrated without realizing it. Drinking enough water throughout the day supports cell function and reduces fatigue.

3. ncorporate moderate exercise

Even if you feel sluggish, gentle physical activity stimulates endorphins and improves your mood. Try walking, yoga, or light stretching outdoors.

4. Prioritize good-quality rest

Establish a consistent sleep schedule and limit screen time before bed. Quality sleep is essential for physical and mental recovery.

How long does spring fatigue last?

In most cases, symptoms subside after two to three weeks as your body adapts. However, if fatigue persists or is accompanied by symptoms like constant sadness, severe insomnia, or lack of motivation, it’s a good idea to consult a healthcare provider to rule out underlying causes.

Common myths about spring fatigue

There’s a lot of misinformation out there. Here are a few common myths debunked:

• "Just sleep more and it’ll go away": oversleeping can actually worsen fatigue by disrupting your sleep-wake cycle. Prioritize consistent, high-quality sleep instead.

• "Take vitamins and you’ll be fine": supplements can help if you have a true deficiency, but they’re no substitute for hydration, sunlight, and physical activity.

• "It’s all in your head": while not a medical illness, spring fatigue has a physiological basis. It’s not just about “toughing it out.”

Final thoughts

Spring fatigue is a normal, temporary response to seasonal changes. It doesn’t last forever, and with a few mindful adjustments to your lifestyle, you’ll be back to your usual energy levels—and ready to enjoy everything spring has to offer.

Sources

• Mayo Clinic

• European Sleep Research Society (ESRS)

• National Sleep Foundation

• World Health Organization (WHO)

About the author

Dr. Stefan Botnar, MD – English Speaking Doctor in Barcelona for Tourists

Dr. Stefan Botnar is a board-certified English speaking doctor in Barcelona with over 15 years of experience in internal medicine and public health. He provides fast, out-of-pocket consultations for international patients, specializing in preventive care, substance metabolism, travel-related issues, and especially STD/ETS testing and treatment. His clinic is centrally located near the Sagrada Familia and offers in-person and telemedicine appointments, immunizations, nutritional advice, and minor emergency care (fever, gastroenteritis, allergic reactions). Patients pay directly—no insurers required.

Dr. Botnar speaks English, Spanish, Russian, Romanian, and German, ensuring clear communication with a diverse tourist clientele. He delivers evidence-based diagnoses and tailored treatment plans, helping visitors prevent common ailments (heatstroke, food poisoning) and offering comprehensive follow-up until they return home. Contact his Barcelona clinic for fast, reliable medical support during your visit.

Dr. Botnar is a specialist in internal medicine with over 15 years of experience in preventive health and patient education. He focuses on the mind-body connection and helping patients navigate seasonal transitions with ease.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider if you experience persistent or worsening symptoms.