How to deal with feelings of lethargy in the spring

Getting into the swing of spring

Spring is just around the corner, with promises of warmer weather and longer days. But despite the fact that the natural world is waking up around us, some people still find it difficult to rouse themselves. This health tip tells you how to deal with feelings of lethargy in the spring.

Insects are buzzing and humming in the fields, birds are happily chirping their tunes, and flowers and trees are vying to produce the most beautiful blossoms. Nature is waking up from its hibernation. As lovely as it is to see this exhilarating natural spectacle, the arrival of spring is estimated to negatively impact at least half of all adults.

What's happening?

First of all, springtime lethargy is not a disease. It's actually the change from one season to another that impacts the body, because as the landscape changes from white to green, our biorhythms are changing. Our blood vessels expand in response to the changing temperatures, and our blood pressure falls. The longer days also play havoc with the hormones that regulate bodily processes such as metabolism, sleep, motivation, hunger, thirst and growth.

Hormonal chaos

The darkness of winter leads to an imbalance in the hormones serotonin and melatonin. While production of serotonin, which keeps us awake and partly depends on sunlight, is scaled back in the winter, there is a surplus of melatonin, which promotes sleep. This is why we feel tired and listless at the end of winter. With its additional hours of daylight, the spring mixes up this hormonal balance again. The bodies of people who suffer from springtime lethargy, however, generally struggle with (excessively) high concentrations of melatonin until the end of May. Only then do serotonin and melatonin levels return to the equilibrium of "summer mode".

What to do?

The main factor required to bring hormone levels back in order is the passage of time. People's bodies take different amounts of time to adjust. Some people don't feel the changing seasons at all, while others are hit hard. There are steps that sufferers can take, however. While the following tips won't enable you to avoid springtime lethargy completely, they will make it more bearable:

  • Going for a walk, jogging or riding a bike in the fresh air and sunlight will get your circulation going and inhibit the production of melatonin. Getting some exercise outdoors improves blood flow and gets more oxygen to your body and brain, which helps reduce tiredness and improve concentration. Daylight also boosts your body's production of vitamin D.
  • When it comes to what you eat, consider starting now on your diet to shed excess winter weight. A few days of reduced calorie intake slows down the rate at which serotonin is broken down, which can make you more alert and improve your mood. We recommend lighter meals with a lot of seasonal fruit and vegetables as a source of vitamins, nutrients and minerals. Carbohydrates, protein and fat, on the other hand, should be consumed in smaller quantities.
  • Drink a lot of water, unsweetened tea or diluted fruit juice. Coffee and other drinks containing caffeine can also raise serotonin levels, which is why enjoying a cup early in the day can bring a smile to anyone's face, even if you're not a morning person.
  • Even though it may not be very pleasant in the morning, alternating hot and cold water in the shower keeps you fit and wakes you up. Always direct cold water to the feet first and move towards the heart. The last phase of the shower should be cold.


In the event of further health-related questions, SWICA customers can contact the santé24 telemedicine service free of charge on +41 44 404 86 86. A telemedicine practice licence allows santé24 physicians to provide additional medical services in cases that are suited to a telemedicine approach. SWICA customers can also use the BENECURA medical app to carry out a digital SymptomCheck and receive recommendations about what to do next. During a subsequent phone call with santé24, customers can decide for themselves whether to release their information from SymptomCheck to santé24.