The sun is shining, the flowers are blooming, and the days are getting longer again…spring is finally here again! You want to take every opportunity to enjoy the beautiful weather after the long winter days of the corona lockdown. But do you also feel sleepier than ever? That might be due to spring fatigue. Feeling so tired and drained during this season is not an uncommon symptom. Many factors can play a role. We explain what possible reasons are and what you can do about it.
Bright morning light
Spring brings earlier and brighter mornings. Our brain interprets the sunlight as our wake-up call, often long before the actual alarm clock rings. This causes you to not get enough sleep. Sleeping in darkness improves sleep quality. The absence of light stimulates the production of the hormone melatonin, which promotes our sleep. Therefore, try to darken the room or wear a sleep mask to prevent daylight from coming in too early.
Imbalanced hormone levels
In winter, we can have a deficiency of certain hormones. Normally, due to lack of sunlight and physical activity, we miss serotonin and dopamine, the happiness and motivation hormones. Additionally, stress factors and the transition can cause increased release of the stress hormone cortisol. Any kind of change in our life or environment can cause stress. Corona lockdowns and an uncertain future accompany us during this transition period. This can be very challenging and trigger stress. As a result, we feel even more drained this spring and need to fight spring fatigue and its symptoms.
Vitamin deficiency
When the seasons change, our body often suffers from a certain vitamin deficiency. This happens because in winter we usually do not consume enough fresh fruits and vegetables and cannot get enough vitamin D. A deficiency in these vitamins can lead to chronic fatigue over time. Therefore, it's best to replenish your vitamin stores for spring by adding fresh fruits, vegetables, and greens to your meals.
Climatic Changes
During the transition period, many people find it difficult to adapt to the changing climatic conditions. Our core body temperature is lower in winter than in summer. When it gets warmer outside, the body needs some time to adjust. During this process, blood vessels dilate, causing blood pressure to drop and you may feel sluggish. When outdoor temperatures fluctuate greatly, we can feel this type of spring fatigue more intensely. Physical activity can help regulate your blood pressure.
Switching to Daylight Saving Time
In March, the clocks are set forward from winter to summer time. This time change can cause sleep disturbances for some. The body typically needs up to two weeks to adjust to this change. This shift can also cause a disrupted sleep rhythm. It’s best to try establishing a bedtime routine with a consistent sleep schedule until normality returns. Read here how to find your ideal sleep rhythm.
(Seasonal) Allergies
In spring, trees and flowers bloom, but with the blossoms come the pollen. As beautiful as they are, pollen can trigger allergens like hay fever that negatively affect our day. Allergies can make nighttime sleep difficult, which in turn can lead to daytime fatigue. This can impact overall quality of life. Therefore, it’s best to keep windows and doors closed during allergy season. Medications to combat pollen allergies can also be helpful. However, it’s best to talk to your doctor for further recommendations and treatment options if you suffer from allergies.
The warmer weather of early summer can also cause us to sweat more at night. However, the damp environment in your bed can become a breeding ground for mites and bacteria. If you have allergy symptoms or already suffer from a house dust mite allergy, a mattress protector made of molton can be very helpful. It protects the mattress from skin particles and thus makes it harder for mites to settle. The molton mattress protector MILA from Third of Life also uses the special ESSENTIAL technology from Proneem. The combination of margosa extract and zinc pyrithione enables complete elimination of mites, bacteria, and odors. Additionally, the mattress protector offers the mattress protection against liquids, sweat, and stains thanks to an integrated polyurethane membrane.
What else you can do against What you can do about spring fatigue:
Exercise
In spring, you should take every opportunity to be active. Take your bike to work, go for a walk, or use the stairs instead of the elevator. Being active during the day helps improve your mood and allows you to sleep better at night and fight spring fatigue. It’s best to get some physical activity in the morning to wake up. For example, a yoga session or a morning run is great to boost your mood and carry those good feelings throughout the day. Generally, any time of day is suitable for exercise, but avoid strenuous workouts right before bedtime.
Healthy eating
A healthy, vitamin-rich diet that is high in fruits and vegetables provides our brain with optimal nutrients so it can perform at its full capacity. Try to eat a balanced diet and consume more fruits and vegetables to gain extra energy and vitamins. Also, don’t forget to drink enough water.
Contrast showers
Cold showers or alternating between cold and warm water promotes good circulation. Even though cold showers are always a challenge, contrast showers additionally strengthen the immune system because they make you more resistant to temperature fluctuations.
Out into the sunshine
Go outside and move! Try to spend as much time as possible outdoors in natural light. Time outside helps raise serotonin levels and absorb vitamin D, which will make you feel more awake. The more sunlight we get, the better. Fresh air also energizes your brain and drives away spring fatigue.
Mindfulness
Try to reduce your stress levels and spend more time on things you enjoy to stimulate your happiness hormones.
Try mindfulness exercises, meditation, or yoga to relax. Relaxation exercises for falling asleep can also be helpful here.
Power nap
If you experience an afternoon slump, a short power nap can help reduce tiredness. However, the nap should not last longer than 20-30 minutes so you don’t disrupt your sleep-wake rhythm. Here you can learn how a good midday nap can provide refreshment in between.
Evening routine
A regular sleep schedule and evening rituals can ensure a good, restful night. Set yourself a fixed time window to go to bed to keep your rhythm steady and signal to your body that it’s time to sleep. You can also allow yourself a kind of “quiet time” beforehand, such as an evening ritual like listening to relaxing music or reading a good book. But make sure to turn off electronic devices early, as the blue light from screens inhibits the production of the sleep hormone melatonin. Here are more sleep tips that can help you fall asleep better and recover.
Good night!
About Third of Life
Third of Life is backed by sleep experts with many years of experience who want to help you sleep better. In close collaboration with sleep researchers and based on studies from science and practice, we develop functional sleep products, from nightwear to pillows and duvets to mattress protectors, to improve the special third of our lives: sleep. In our magazine, we also provide helpful tips and recommendations for restful nights.
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