Feeling tired despite the longer days?

Outside, the first flowers are sprouting from the ground, the birds are chirping again in the morning, and you should really be feeling spring fever and a zest for action. But instead of jumping out of bed full of energy, do you feel as if you've only just begun hibernating?

You are not alone. Many people experience a phase during the transition period in which their bodies seem to be stuck in “energy-saving mode.” Spring fatigue is not a myth, but a very real adjustment made by your body. In a phase of life that is often characterized by work, family, and self-fulfillment, this slump can be particularly frustrating.

In this article, you will learn why your body needs extra attention right now, what role your hormones play, and how you can gently support yourself without putting yourself under pressure.

What exactly is spring fatigue?

When we talk about spring fatigue, we mean a state of temporary listlessness that usually occurs between March and May [1]. It is not an illness, but rather a reaction to changing environmental conditions. Your body is a highly complex system that has to adjust from the dark, cold winter months to the brighter and warmer season.

Spring fatigue symptoms

You may recognize some of these signs in yourself:

• Persistent fatigue, even though you have had enough sleep.
• Sensitivity to weather changes and mild circulatory problems (dizziness when standing up).
• Irritability or an inexplicable low mood.
• Difficulty concentrating in everyday life or at work.
• An increased need for rest and retreat, even though “life is bustling outside.”

These symptoms are often the result of a hormonal change that takes place inside you like a small “shift change” [2].

Hormonal shift: Why we are so exhausted

The main reason for this phenomenon lies in the adjustment of your hormone balance to the change in light availability. During winter, the body produces more of the “sleep hormone” melatonin because it is dark for long periods of time. As soon as the days get longer and more UV light hits your retina, your body begins to adjust its production and release more of the “happiness hormone” serotonin [3].

However, this transition does not happen at the push of a button. It is a balancing act: Melatonin is often still present in high concentrations in the system, while serotonin synthesis is only slowly gaining momentum. This hormonal imbalance causes you to feel sluggish and listless during the day.

Body temperature and blood pressure

Not only light, but also temperature plays a role. When it gets warmer outside, the blood vessels in your body dilate. This can cause your blood pressure to drop slightly [4]. For many women, this means that their circulation is slower to get going in the morning, and the fatigue feels more intense.

Social influences

An often underestimated factor for women is social pressure. Social media and advertising suggest that we should be jogging through the park in the perfect running outfit as soon as the first rays of sunshine appear, or doing all our spring cleaning in one morning.

But if your body is still in winter mode, there will be a discrepancy between your inner experience and external expectations. This psychological stress can exacerbate spring fatigue. Acceptance is the first step here: your body is not a computer that can immediately install a new update. It needs time to “boot up.”

Gentle support from nature

There are various ways in which you can support your body during this phase. It is not a question of “magically” making the symptoms disappear, but of giving your system the resources it needs to make the transition.

The role of Griffonia (African black bean)

Griffonia simplicifolia is often mentioned in naturopathy in connection with serotonin production. The seeds of this West African climbing plant contain a remarkable amount of 5-hydroxytryptophan (5-HTP).

Griffonia effect: 5-HTP is a direct chemical precursor of serotonin. The body can use this building block to support its own production of the messenger substance [5]. During the transition period, when the body is trying to replenish its serotonin reserves, Griffonia is often valued as an accompanying support for emotional balance and a stable rhythm.

Important: This is a nutritional supplement, not a medication. Griffonia is most effective when incorporated into a healthy lifestyle.

Effective natural remedies and tips for combating spring fatigue

Here are some proven strategies that you can easily incorporate into your daily routine:

• Daylight shower: Spend at least 20 minutes outside in the morning. The blue light spectrum of the sky (even when it is cloudy) signals your brain to stop producing melatonin [6].
• Contrast showers: Alternating between warm and cold water trains your blood vessels. Always start at the point furthest from your heart (right foot on the outside) and work your way up.
• Aromatherapy: Refreshing scents such as lemon, bergamot, or mint can gently stimulate the olfactory nerves.
• Exercise without pressure to perform: A moderate walk is more helpful now than an exhausting HIIT workout. The goal is to stimulate your metabolism, not to completely wear yourself out.
• Bitter substances: Dandelion or chicory support liver function and metabolism, which can be very beneficial after the rather heavy winter diet.

Nutrition: Power food for spring

Instead of strict diets, your body now needs vital nutrients. A diet rich in vitamins and minerals helps to replenish empty reserves.

An example of a “feel-good day” for you:

• Breakfast: Oatmeal porridge (rich in magnesium and B vitamins), topped with fresh berries and a few walnuts.
• Lunch: A colorful bowl with quinoa, steamed spinach, avocado, and chickpeas. This provides iron and plant-based protein.
• Snack: A piece of dark chocolate or a handful of almonds.
• Dinner: A light soup or oven-roasted vegetables with herb quark. Heavy meals in the evening should be avoided so as not to interfere with sleep.

Make sure to drink at least 2 liters of water or unsweetened tea throughout the day. Dehydration is one of the most common causes of additional fatigue.

Rest during change

When it stays light longer in the evening, our natural melatonin levels often drop later. This can lead to us feeling tired but having trouble falling asleep.

1. Darkening: Use curtains or a sleep mask if the early morning light wakes you up too early.
2. Digital detox: Turn off your cell phone an hour before bedtime. The blue light from the screen is the natural enemy of your melatonin production.
3. Cool room temperature: A cool bedroom (approx. 64°F) helps the body lower its core temperature, which is essential for deep sleep.

When you should take a closer look

Classic spring fatigue should subside after about two to four weeks, once your system has stabilized. However, if you notice that exhaustion is severely limiting your everyday life or persists for months, it is important to seek professional advice.

There may be other factors behind persistent fatigue:

• Iron deficiency (particularly common in women before menopause).
• A pronounced vitamin D deficiency after the dark winter [7].
• Hypothyroidism or persistent psychological stress (burnout prevention).

Be kind to yourself

Nature needs time to blossom, and so does your body. Spring fatigue is not a flaw, but a sign that your body is working and adapting. By understanding the signals from your internal clock and gently adjusting your rhythm, you can navigate this phase of transformation more easily.

Use the power of light, fresh air, and, if necessary, natural building blocks such as Griffonia to mindfully support your well-being. Spring is a time of new beginnings, so allow yourself to experience this new beginning at your own pace.

Curious about other topics? Then take a look at our magazine:

• Spring fever for the soul with 5-HTP, L-tryptophan and vitamin B6 for more balance
• Constantly tired despite getting enough sleep? How vitamin B complex can give you new energy when you're feeling winter fatigue
• Awake in the moment, focused through long summer days with caffeine
• Better oxygen supply in spring thanks to iron and vitamin C as natural boosters
• Don't feel like doing anything? Here's what could be behind it!

FAQ – Frequently asked questions

Are Griffonia and 5-HTP the same thing?

No, Griffonia is the plant (African black bean), while 5-HTP is the natural substance it contains. Griffonia serves as a natural source for this building block of serotonin production.

When is the best time to take Griffonia?

It is usually taken in the late afternoon or evening, as 5-HTP is the precursor to the “feel-good hormone” serotonin, which is converted into the sleep hormone melatonin in the evening.

Can Griffonia be taken during pregnancy?

You should refrain from taking it during pregnancy and breastfeeding, as there are insufficient studies on this. Please always consult your doctor during this time.

How long does typical spring fatigue last?

The body usually needs about two to four weeks for the hormonal change. If the exhaustion persists longer, a check-up with your doctor is advisable.

Why are women between the ages of 25 and 45 particularly affected?

During this phase of life, high everyday stress levels and an often higher sensitivity to hormonal fluctuations place particular demands on the body's ability to adapt.

Can the transition be accelerated?

It cannot be “shortened,” but it can be gently supported by plenty of daylight and a nutrient-rich diet to give the body the resources it needs for the change.

Sources:
[1] https://www.aok.de/mythos-fruehjahrsmuedigkeit
[2] https://www.internisten-im-netz.de/tipps-gegen-fruehjahrsmuedigkeit
[3] https://www.focus.de/schlapp-trotz-sonnenschein-fruehjahrsmuedigkeit
[4] https://www.tk.de/fruehjahrsmuedigkeit
[5] https://www.apotheken-umschau.de/risiken-nahrungsergaenzungsmittel
[6] https://onefocusapp.com/einfluss-von-blauem-licht-auf-die-melatoninproduktion
[7] https://www.dge.de/vitamin-d