Spring fatigue - why you are constantly tired and what really helps

It's finally getting brighter outside, the days are getting longer - and you're still tired all the time? Welcome to the club of the spring-weary. At the Hasen Apotheke, we hear this question every year: „Why am I so tired in spring? Shouldn't I actually be full of energy?“

In this post, you'll find out why spring fatigue occurs, when you should watch out - and what you can do to get your day off to a better start.

What is spring fatigue anyway?

Spring fatigue is not an illness in its own right, but a temporary condition that affects many people - especially in March and April. Typical complaints are

• Constant tiredness and listlessness
• Concentration problems
• Circulatory problems, dizziness
• Headache
• sometimes even slight irritability or depressed mood

It usually only lasts a few weeks and disappears by itself. Nevertheless, it can be quite annoying in everyday life - especially if you have to function even though your body would prefer to stay in hibernation.

Why does spring make you tired?

1. hormone change: melatonin vs. serotonin

In winter, your body produces a lot of the „darkness hormone melatonin“ - this makes you tired and sleepy. When it gets lighter in spring, your body slowly reduces melatonin production and instead increases the „good mood hormone“ serotonin.

However, this change does not happen overnight. While your body is still breaking down melatonin, the serotonin system is not yet fully functioning. This can make you feel listless and „out of sync“ for a few weeks.

2. the cycle does not keep up

In winter, it tends to be cold outside and your blood vessels are tighter. If temperatures suddenly rise in spring, the blood vessels dilate. Your blood pressure can drop - resulting in dizziness and tiredness. This is particularly noticeable if you already tend to have low blood pressure.

3. temperature and weather changes

Sometimes 5 degrees and rain, then 18 degrees and sunshine - this constant change is stressful for your body. It has to constantly adjust its temperature regulation. This costs energy, which you then lack in everyday life.

4. winter habits that have a lasting effect

Less exercise, rich food, lots of time indoors and possibly a vitamin D deficiency from the darker months - you take all of this with you into spring. So your body doesn't start the new season from scratch, but often with a „winter rucksack“.

When you should see a doctor

Spring fatigue is usually harmless and passes after a few weeks. However, not all tiredness is „just“ seasonal. Please have a medical check-up if you:

• have been extremely tired for several weeks without improvement
• are very listless or depressed
• lose weight unintentionally or have a fever
• Notice shortness of breath, palpitations or chest pain
• your symptoms do not change over the course of the day

Diseases such as thyroid disorders, anaemia, infections or depression can also cause fatigue. Your doctor can clarify this with an examination and, if necessary, blood tests.

What you can do yourself to combat spring fatigue

The good news is that you can do a lot to support your body during this transition phase. At the Hasen Apotheke we will be happy to advise you on suitable products - here are some tips for your everyday life.

1. use the daylight

Light is your strongest clock - it helps to reduce melatonin, which makes you tired, and increase serotonin levels.

• If possible, go outside for 30-60 minutes every day, preferably in the morning.
• A walk during your lunch break often works wonders.
• Especially in the morning: curtain up, light in - your body „realises“ that the day is starting.

2. get moving step by step

You don't have to start marathon training straight away. But regular exercise will get your circulation going, improve your mood and help you fall asleep at night.

• Start small: 10-20 minutes of brisk walking is enough at the beginning.
• Build up slowly: cycling, light jogging or gymnastics are ideal.
• Move around outside if possible - then you combine movement with light.

3. pay attention to a light, colourful diet

After winter, you may still be craving hearty food, but your body is now looking forward to „lighter fare“:

• Eat lots of fruit and vegetables - they provide vitamins, minerals and phytochemicals.
• Choose light meals rather than very fatty, heavy meals.
• Drink enough: 1.5-2 litres of water or unsweetened tea per day support your circulation.

Here at the Hasen Apotheke we are happy to help you choose vitamin supplements, for example, if your diet is not always optimal.

4. stabilise your sleep rhythm

As the days get longer, many people go to bed later but get up just as early. This can increase your tiredness.

• Try to go to bed and get up at about the same time every day.
• Avoid heavy food and alcohol late at night.
• Screens (mobile phone, tablet) shortly before sleep disturb your sleep-wake rhythm - read a book or relax instead.

5. gently stimulate the circulation

Sometimes the circulation needs a little „kick“ to get going:

• Alternating baths or showers (hot/cold) can be helpful.
• Take a short cold shower in the morning (e.g. legs and arms) - start slowly if you are sensitive.
• Brush massages also stimulate blood circulation.

At the Hasen Apotheke we are also happy to advise you on products for legs and feet that promote blood circulation if you tend to have heavy or tired legs.

Supporting products from the Hasen pharmacy

Depending on the situation, various over-the-counter products can be useful. Examples that we can advise you on individually:

• Vitamin D and multivitamin supplementsEspecially after a long winter, there may be a shortage.
• Herbal preparations to support energy and concentratione.g. with ginseng, ginkgo or certain vitamin B combinations.
• Magnesium or mineral supplementsfor muscle cramps, inner restlessness or if you sweat a lot.
• Gentle herbal remedies for better sleepFor example with valerian, passion flower or lemon balm if you have a hard time „going down“ in the evening.

Important: Not every product is suitable for everyone. If you are already taking other medication or have pre-existing conditions, please talk to us before trying something new.

Conclusion: Your body is just changing

Spring fatigue is usually a sign that your body is working hard to switch from winter to spring mode.

With:

• sufficient daylight,
• regular exercise,
• a light, vitamin-rich diet,
• a stable sleep rhythm,
• and, if necessary, targeted support from the pharmacy

you can make this transitional period much more pleasant.

Come and visit us at the Hasen Apotheke - we'll take time for you, look at your symptoms together and find suitable ways for you to start spring more awake and fitter again.