Spring Fatigue Relief: Find Your Natural Remedy

Feeling Drained This Spring? You’re Not Alone

Spring in Australia brings blooming gardens, longer days, and a welcome return of sunshine. But if you’re still feeling flat while the world wakes up around you, you're not imagining it. That nagging tiredness, irritability, or brain fog as winter fades is a real phenomenon — often called spring fatigue or spring blues.

While this seasonal slump is widely acknowledged overseas, it tends to fly under the radar here in Australia — even though our unique climate shifts can have just as much impact on energy levels, mood, and motivation. The sudden increase in daylight, warmer temps, and pressure to “get going again” can feel like a lot — especially if your body hasn’t quite caught up yet.

Spring fatigue isn’t just about feeling a bit drowsy. It can manifest as poor concentration, low energy, emotional irritability, or even mild dizziness. It’s your body’s way of saying, “Hey, slow down — I’m still recalibrating.”

Let’s unpack what’s going on behind the scenes — and most importantly, explore natural, supportive ways to shift out of that slump and realign with spring’s vibrant energy. From sunlight and nutrition to movement and mindset, there are practical ways to reignite your spark.

Understanding Spring Tiredness

That sluggish, ca n’t-get-going feeling in spring isn’t just in your head — it’s in your hormones, your circadian rhythm, and possibly your nutrition, too. Known as spring tiredness or the spring blues, it’s a seasonal energy dip that hits just as we’re expected to re-emerge and bloom.

One key reason? Your internal body clock — also known as your circadian rhythm — needs time to adjust to the longer daylight hours. More sunlight means less melatonin (your sleep hormone), but serotonin (your feel-good, energising brain chemical) doesn’t always ramp up at the same pace. That hormonal mismatch can leave you feeling flat, even when the sun’s out.

Spring also places new demands on your system. After months of slower winter habits, jumping into a more active lifestyle — without the nutritional support to back it — can strain your body. Vitamin and mineral deficiencies (especially iron, vitamin D, and B-complex) often become more obvious in this seasonal shift.

Let’s not forget the wild-card effect of temperature changes. As the weather warms, your blood vessels dilate — which can lower blood pressure and trigger fatigue, dizziness, or even headaches as your body adapts to spring’s highs and lows.

“When you understand why your body feels out of sync in spring, you’re already halfway to restoring your energy. And the solutions? They’re simple, accessible, and refreshingly natural.” – Dr. Emily Hughes

The good news? These seasonal symptoms are temporary — and manageable. With the right sleep rhythm, energising nutrition, and gentle movement, you can support your body through the transition and step confidently into the season ahead.

The Role of Sunlight and Vitamin D

As spring stretches the daylight hours, your body begins to shift gears — and sunlight plays a key role in how you feel. It helps regulate sleep, supports your mood, and fuels your body’s natural production of Vitamin D, a vital nutrient for energy, immunity, and bone health.

☀️ Vitamin D and Energy

Low sunlight in winter often means low Vitamin D — and that can translate to sluggishness, low mood, and poor resilience. As the sun returns in spring, your body can start restoring its reserves. But for many people, especially those who work indoors or cover up for sun safety, it’s not always enough.

👩⚕️ Expert Insight

“Vitamin D — the ‘sunshine vitamin’ — plays a huge role in energy metabolism, mood, and immune function. If you’re feeling persistently drained, it’s worth checking your levels, especially in the seasonal transition months.” – Dr. Jane Morrison, Nutritionist

🌿 Should You Supplement?

For many people, spring sunlight isn’t quite enough to fully restore depleted Vitamin D stores. A quality D3 supplement can offer reliable support — especially if you spend most of your day indoors or live in cooler regions. One capsule a day can help bring your levels back into balance.

🌞 Balance Your Sunlight Exposure

While the sun is energising, too much exposure comes with risks. Aim for short bursts of unprotected sunlight in the morning or late afternoon — enough to trigger vitamin D synthesis without risking skin damage. Then, slip, slop, slap and protect.

📝 Additional Tips

• Morning Walks: A 15-minute stroll outdoors before 10 AM helps regulate sleep and mood.
• Eat the Sunshine: Include salmon, sardines, egg yolks, and fortified plant milks where possible.

Dietary Adjustments to Combat Spring Blues

Spring’s energy is infectious — but if your body feels stuck in low gear, your diet might be part of the problem. What you eat plays a big role in how you feel as your system adjusts to longer days and warmer weather.

🥦 Energy-Boosting Foods

Now’s the time to swap heavy winter comfort foods for lighter, brighter options that support energy metabolism and reduce sluggishness. Here's your spring-ready nutrition cheat sheet:

💊 When Supplements Help

If you’re feeling persistently tired, it might not be your schedule — it could be low iron or omega-3s. A quality supplement can help bridge the gap, especially if your diet or digestion is inconsistent. Iron helps fight fatigue, while omega-3s support brain function and reduce systemic inflammation.

💧 Hydration, Hydration, Hydration

Even mild dehydration can drain your energy and fog your thinking. As the weather warms up, aim to drink water consistently throughout the day — not just when you feel thirsty. Add a pinch of sea salt or a slice of citrus for extra minerals and flavour.

🗣️ Real Talk

“Last spring I couldn’t figure out why I was still so flat — until I cleaned up my diet. I swapped processed snacks for fresh foods and doubled my water intake. Even just almonds and water in the afternoon made a noticeable difference.” – Personal Reflection

🚫 Watch for Energy Drainers

It’s not just about what you add — it’s also about what you cut. Avoid ultra-processed foods, excess caffeine, and sugar-loaded snacks. These lead to spikes and crashes that leave you worse off. Choose balanced meals with protein, healthy fats, and complex carbs to stay levelled throughout the day.

🌿 Spring Clean from the Inside Out

Spring is also a great time to support your body’s detox pathways. Think asparagus, citrus, garlic, leafy greens — all great for liver support and digestion. A little food-based detox can go a long way in clearing the winter cobwebs.

Move More, Slump Less: The Power of Outdoor Activity

One of the simplest (and most underrated) ways to shake off spring fatigue? Move your body. The longer, brighter days are an invitation to get outdoors — and even light activity can do wonders for your energy and mood.

💥 Why Movement Works

Physical activity gets your circulation going, oxygenates your tissues, and encourages the release of endorphins — your brain’s natural “feel-good” chemicals. Even gentle exercise helps boost clarity, focus, and resilience against stress.

👟 Expert Insight

“Exercise is one of the most effective ways to reset both body and mind. Whether it's walking, stretching, or yoga, movement supports better blood flow, improved mood, and greater mental clarity.” – Dr. Emily Hughes, Fitness & Wellness Expert

✅ Tips to Ease Into It

• Start with a Morning Walk: Just 15–30 minutes of light walking outdoors — especially in morning light — can reset your body clock, improve circulation, and help you feel more switched on.
• Try Gentle Yoga: If high-intensity workouts feel like too much, yoga offers a stress-reducing, body-awakening alternative that also supports flexibility and calm.
• Get into Green Spaces: Time in nature lowers cortisol levels and improves overall wellbeing. Whether it’s a walk in the park, pottering in the garden, or simply sitting in the sun, nature is a natural fatigue-buster.

Mental Health and Spring Tiredness

Spring is often romanticised as a time of renewal — fresh air, fresh goals, fresh starts. But for many, it brings an unexpected wave of mental fatigue, restlessness, or even low mood. If you’re feeling off despite the sunshine, you're not alone — and you’re not doing spring “wrong.”

🌀 Seasonal Shifts & Emotional Load

As the daylight hours increase, your body clock can fall out of sync, disrupting sleep and triggering irritability or anxiety. Add in social pressure to “spring into action”, and the result can be a weird mix of excitement and overwhelm — especially if your nervous system hasn’t caught up yet.

🧘♀️ Mindfulness Can Ground You

Simple grounding techniques like breathwork, stretching, or mindful walking can help calm the nervous system and reduce the emotional overstimulation that often comes with seasonal transitions. Even a 5-minute reset can create space between stress and response.

🗣️ Personal Insight

“Last spring, I felt like I was supposed to be thriving — but all I wanted to do was crawl back into bed. Practising mindfulness each morning, even for 10 minutes, helped me reset. It brought clarity and helped me feel less overwhelmed by the season’s buzz.” – Personal Reflection

😴 Prioritise Sleep & Rhythm

Stick to a consistent wake/sleep schedule — yes, even on weekends. Spring’s longer days can throw off your circadian rhythm, so dim your lights at night, avoid screens before bed, and create a calming wind-down routine.

👥 Connect with Others

Don’t underestimate the power of connection. Whether it’s chatting over coffee, walking with a friend, or simply texting someone you trust — social support is a mood booster. It reminds your brain that you’re not in this alone.

🧠 Know When to Get Help

If your low mood lingers or worsens, it’s okay to seek professional support. You don’t need to wait for things to feel “bad enough.” A GP, therapist, or counsellor can offer perspective, tools, and the reassurance that things can shift.

Spring Fatigue Checklist ✅

Frequently Asked Questions

Conclusion

If spring’s brighter days have caught you off guard, you’re not broken — you’re just recalibrating. From circadian rhythms to nutrient shifts, your body is working hard behind the scenes to adjust. That temporary lag in energy is your cue to support, not push.

With simple changes — like getting early sunlight, eating whole foods, moving your body gently, and practicing mindfulness — you can ride the seasonal wave instead of swimming against it. Add in a little curiosity, some kindness toward yourself, and maybe a practitioner-grade supplement if needed… and you’ll be back in rhythm before you know it.

Spring is about renewal, not perfection. Take it one day, one walk, one breath at a time — your energy will return, naturally.

Disclaimer

This article is for general information purposes only and is not intended to diagnose, treat, cure, or prevent any condition or disease. Always seek the guidance of your qualified health professional with any questions you may have regarding your health, diet, or lifestyle changes — especially if you're taking medication or have a medical condition.

Individual needs may vary. Supplements should not be used as a substitute for a balanced diet. If symptoms persist or change unexpectedly, consult your healthcare provider.