Imagine this: The first warm rays of sunshine tickle your face, the birds are chirping cheerfully, nature is awakening - and you? You can barely drag yourself out of bed, your concentration leaves much to be desired, and you would prefer to sleep all day. Many people know this feeling all too well during the months of March to May. It is known as spring fatigue - a widespread phenomenon that affects millions of people in Germany and Central Europe every year.
But is it all just imagined? Or is there really something behind it? The good news first: it is not purely imagined. Although “spring fatigue” is not an official medical diagnosis, surveys and recent reports regularly indicate that up to 50–70% of people suffer from fatigue, lack of motivation, or circulatory problems during this transitional period. The bad news: the phenomenon has not yet been fully explained scientifically. There are no large randomized studies that clearly prove why so many people are affected specifically in spring.
Nevertheless, researchers, chronobiologists, endocrinologists, and general practitioners have gathered several plausible explanations over the past few decades. In this detailed article, we will examine the causes step by step, explain the most important mechanisms in an understandable way, and provide you with a comprehensive toolkit of proven measures that can really help.
Let us begin with the question that probably every affected person asks:
What exactly is spring fatigue?
Spring fatigue is not an illness in the classical sense, such as the flu or depression. Instead, it is a cluster of symptoms that typically occurs between the end of February and the beginning of May and usually subsides on its own after 2–8 weeks.
The most common complaints are:
- persistent fatigue despite getting enough sleep (7–9 hours)
- a strong need to sleep during the day and difficulty concentrating
- irritability, mood swings, or mild edginess
- headaches, dizziness, or a “foggy” head
- low blood pressure with a feeling of cold in the hands and feet
- Sensitivity to weather changes: With föhn winds, rapid temperature changes, or low pressure, it feels even worse
- also common: mild muscle weakness, lack of motivation for everyday tasks, increased sensitivity to pollen
Those most often affected are people with low blood pressure (hypotension), women (hormonal fluctuations play a role), people who work extensively with screens, older adults, and those who spent little time outdoors during the winter. According to current reports from the German Meteorological Service and health insurance providers, people who are particularly sensitive to weather changes and women feel the change more strongly.
Important: If the symptoms last longer than 8 weeks, are extremely severe, or are accompanied by weight loss, severe hair loss, a racing heart, or depressive moods, you should definitely see a doctor. Something else could be behind them - iron deficiency, an underactive thyroid, severe vitamin D deficiency, or the onset of depression.
Why spring in particular? The three most important explanatory models
Although, as the AOK emphasizes, there are no comprehensive scientific studies that conclusively prove spring fatigue, there are three highly plausible hypotheses that have become established in the scientific literature and among experts.
1. Hormonal adjustment - Melatonin vs. serotonin (the leading theory)
Our inner rhythm is largely controlled by two hormones: melatonin (the sleep hormone) and serotonin (the happiness and alertness hormone).
In winter, with short days and little natural light, the pineal gland (epiphysis) produces a lot of melatonin - especially in the evening and at night. This makes evolutionary sense: The body switches to energy-saving mode, and we sleep longer and more deeply.
In spring, everything changes dramatically. The days rapidly become longer (March often brings 2–3 more hours of daylight per week). As a result, melatonin production drops rapidly during the day. At the same time, increased light boosts serotonin production. Serotonin makes us alert, motivates us, and lifts our mood.
The problem: The transition is not smooth. In many people, serotonin stores are almost depleted after winter. The body needs weeks to find the new rhythm. During this transition phase, a relative imbalance develops: too little serotonin for the increasing length of daylight, with residual melatonin from winter still present.
Current ZDF articles and Barmer (as of 2026) confirm this mechanism as one of the main causes.
2. Circulation and blood pressure - The blood vessels have to adjust
The second major pillar: Our autonomic nervous system and blood pressure.
In winter, the blood vessels constrict (vasoconstriction) to retain heat. Blood pressure is often slightly higher. As soon as it gets warmer (from as little as +10–15 °C), the vessels widen (vasodilation). More blood “pools” in the legs, and blood pressure drops - especially in people who already have low blood pressure.
Result: Less oxygen and nutrients reach the brain and muscles in the short term → dizziness, weakness, fatigue.
The German Weather Service (DWD) explains: Temperature fluctuations in spring directly affect the blood vessels, which constrict in the cold and dilate in the heat.
3. Vitamin D deficiency - the hidden factor after winter
Vitamin D is produced in the skin only under UVB radiation. In Germany, sunlight is generally insufficient from November to February (“vitamin D winter”).
After four dark months, up to 60% of the population has a mild to moderate deficiency. Vitamin D is important not only for bones - it also affects serotonin synthesis, the immune system, and muscle function.
Studies show that people with vitamin D deficiency more often feel tired and exhausted. Barmer refers to a placebo-controlled study by Albina Nowak et al., which demonstrates that vitamin D3 significantly reduces perceived fatigue in people with a deficiency.
Additional factors that often play a role
- The time change at the end of March (one hour of lost sleep)
- Early pollen exposure (mild inflammatory reactions intensify symptoms)
- Psychological effect: You expect springtime energy - when it fails to appear, frustration develops
- Evolutionary energy-saving mode: The body has to power up from “hibernation mode”
What really helps - 12 practical, evidence-based measures
Fortunately, you don’t have to helplessly wait for it to pass. Here are the measures most frequently recommended by doctors, pharmacists, and health insurance providers (AOK, Barmer, Helios) - each with a detailed rationale, precise instructions, and information on why it is particularly effective in March 2026.
1. Get some daylight - preferably in the morning
Go outside every day for 20 to 60 minutes, ideally between 8 and 11 a.m. Daylight - even when the sky is overcast - signals to your brain: “It’s daytime, I need to stay awake!” This stimulates the happiness hormone serotonin and reduces the sleep hormone melatonin. This morning light therapy helps your internal clock adjust to the longer days more quickly - much more effectively than artificial light.
Tip: Take your coffee outside with you or make your first phone calls while going for a walk. Many people notice a significant improvement in morning fatigue after just 3–5 days.
2. Gentle exercise in the fresh air
Whether it’s a walk, Nordic walking, or a short bike ride, 30 minutes a day is more than enough. Exercise pumps oxygen into the blood and stabilizes your circulation. The combination of exercise and daylight is particularly valuable: serotonin and endorphins are released, and blood pressure is regulated. Start slowly so your body doesn’t feel overwhelmed.
Tip: If you work in an office, use your lunch break for a 15-minute walk. After two weeks, you will notice that the afternoon slump is significantly less pronounced.
3. Alternate hot and cold showers or cold water treatments
Take a warm shower in the morning, then turn the water to cold for 30-60 seconds - starting with your legs, then your arms, and finally your back. This trains your blood vessels and gets your circulation going. Especially in spring, warmer temperatures cause the blood vessels to dilate, which can sometimes lead to dizziness. Cold water treatments counteract this.
Tip: If you are unsure, start with just your feet. Breathe calmly as you do it: inhale while warming up, exhale while cooling down.
4. Drink enough - at least 2 liters per day
Too little fluid increases fatigue and dizziness. In spring, fluctuating temperatures often make you sweat more without noticing, and many people still drink as little as they did in winter. Water, herbal teas, or diluted juices are ideal.
Tip: Place a 1-liter bottle on your desk and mark when you want to finish it by. A glass of water immediately after getting up is a perfect way to start the day.
5. Light, vitamin-rich and easily digestible food
Choose fresh vegetables, berries, nuts, whole-grain products, and fish. Heavy roasts, sugar, and white flour, on the other hand, put additional strain on the body. Certain foods such as bananas, oatmeal, and turkey contain tryptophan - a precursor to the happiness hormone serotonin. After winter, your gut needs a break and benefits from light, vitamin-rich food containing magnesium and B vitamins.
Tip: Try a “spring breakfast” with oatmeal, berries, and nuts. Many people feel more energetic and lighter after just a few days.
6. Optimize sleep hygiene
Try to go to bed and get up at fixed times whenever possible. In the evening, avoid the blue light from your phone and tablet - it inhibits the production of the sleep hormone melatonin. Keep your bedroom dark. If you need a nap during the day, limit it to 20-30 minutes.
Tip: Do a “digital detox” an hour before going to bed - read a book or listen to an audiobook. Regularity is key for your internal clock.
7. Check your vitamin D level and supplement if necessary
Have your vitamin D level (25-OH vitamin D) tested in your blood by your family doctor. Especially in March, after winter, stores are often at their lowest. If your level is below 30 ng/ml, targeted supplementation may be helpful - preferably after consulting a doctor (usually 2,000-4,000 IU daily). Studies show that this can significantly reduce fatigue caused by a deficiency.
For a high-quality supplement, you can look at products such as Doppelherz aktiv Magnesium + Calcium + Vitamin D3. It combines vitamin D with other important nutrients and offers good support.
8. Don't forget magnesium and B vitamins
Magnesium relaxes the blood vessels and nerves. The B vitamins, especially B6, B12, and folic acid, are important for serotonin production. After winter, many people have mild deficiencies in these nutrients. Taking magnesium in the evening, for example as magnesium citrate, promotes relaxation and better sleep. You can take a B complex in the morning - it provides gentle energy without a stimulating effect.
Products such as Doppelherz aktiv Magnesium 500 + D3 + K2 Depot or Doppelherz aktiv Magnesium 400 + B-Komplex can provide useful support here.
9. Breathing exercises and short meditations
4-7-8 breathing or progressive muscle relaxation can help reduce stress and improve oxygen supply. Just 5 minutes in the morning or at midday is enough. These exercises lower the stress hormone cortisol and activate the part of your nervous system responsible for recovery - ideal for sensitivity to weather changes or inner restlessness.
10. Dose caffeine wisely
One or two cups of coffee in the morning are fine. More caffeine can disrupt your circulation and lead to a drop in blood pressure later in the day. It can also interfere with sleep. A good alternative is green tea, whose L-theanine promotes gentle but long-lasting alertness.
11. Sauna or warm bath in the evening
A sauna session or a warm bath in the evening helps you relax and sleep better. The warmth dilates the blood vessels, relieves tension, and prepares your body perfectly for a restful night.
12. Enjoy social connections and small pleasures
Meet up with friends, listen to your favorite music, or pursue your hobbies. Positive experiences lift your mood and also increase serotonin levels. Laughter and connecting with others act like a natural mood booster.
Tip: Plan small “spring rituals” for yourself - a picnic in the park, picking flowers, or turning up your favorite music.
When should you see a doctor? - The most important warning signs and what you should do
Spring fatigue sounds harmless - and in most cases, it is. Nevertheless, there are clear red flags that you should not wait with. See your family doctor if:
- The symptoms persist for longer than 6–8 weeks and do not improve even though you consistently follow all the tips
- Severe depressive symptoms also occur: persistent sadness, loss of interest, sleep problems that do not fit the season
- Dizziness with falls, visual disturbances, or sudden disturbances of consciousness
- Severe palpitations, chest pain, or shortness of breath (even just when climbing stairs)
- Significant unexplained weight loss or gain
- Severe hair loss, extremely brittle nails, or dry skin (an indication of iron or thyroid problems)
- Recurrent infections or an extremely weakened immune system
- Fatigue so severe that you can no longer safely manage everyday tasks (work, driving)
What happens at the doctor’s office? The general practitioner will first conduct a detailed consultation and then usually order a comprehensive blood test: vitamin D (25-OH), ferritin (iron stores), TSH (thyroid), blood count, inflammation markers, and blood sugar. If necessary, you may be referred to a neurologist, cardiologist, or endocrinologist. Early evaluation provides reassurance and prevents a treatable cause from being overlooked.
Conclusion: Things will get better - and this is how you can start spring feeling strong and full of energy
Spring fatigue is a normal, temporary adjustment reaction of our body to the new season - not a sign of weakness, but of intelligent evolution. The body has spent the entire winter in energy-saving mode and now needs to ramp up: adjust hormones, adapt circulation, and replenish vitamin stores. This takes energy - but it is worth it!
Imagine this: In just a few weeks (for most people, after 2–4 weeks of consistently following the tips), you will wake up feeling energetic again, be able to truly enjoy the sunshine, work more productively, and fall asleep relaxed in the evening. Nature is showing us exactly now how renewal works - and your body is doing the same.
Be patient with yourself. Every small measure - a walk, an extra glass of water, a little daylight - is a step toward genuine spring energy. You are doing something good for yourself, and not only you but also those around you will feel it.
Use this phase mindfully: Try out new routines that you may also want to maintain in summer and autumn. This turns “annoying” spring fatigue into a valuable opportunity to live more healthily and consciously.
The sun is already shining - now it is up to you to let it in as well. With light, exercise, good nutrition, and a little mindfulness, the tired phase can become the most beautiful time of the year. You can do it - and soon you will say: “This year, I really enjoyed spring!”. Stay healthy and enjoy this new beginning!
