In February and early March, many experience a period of chronic fatigue, apathy, and drowsiness. The reason is not only a lack of motivation – seasonal hormonal fluctuations and vitamin D deficiency are behind the decline in energy. We explore which processes affect energy and how to help the body cope with "winter weakness."
Why We Feel Tired Before Spring
By this time, the body has been living for a long time under conditions of short daylight, dry air, disrupted sleep and eating patterns. These factors directly affect melatonin production, cortisol circadian rhythms, thyroid function, and vitamin D levels, which lowers overall energy tone.
Melatonin: The Hormone of Darkness
Melatonin helps the body slow down and recover. In winter and early spring, there is more darkness – late sunrises and cloudy weather prolong hormone production, which manifests as morning drowsiness, a desire to sleep more, and heaviness in the head.
Cortisol: Energy and Stress
Cortisol regulates wakefulness, blood pressure, glucose levels, and response to stress. By the end of winter, its morning peak decreases due to chronic sleep deprivation and lack of light. As a result, lethargy appears, concentration drops, and by evening, there is almost no energy left.
Thyroid Gland: Hidden Seasonal Fluctuations
TSH and thyroid hormone levels can be above average in winter. Even without thyroid diseases, this increases lethargy, sluggishness, and the feeling of cold. Often, it is during this period that people first pay attention to its condition.
Vitamin D: Hormone-like Energy Factor
Low levels of vitamin D in February–March increase fatigue. This vitamin regulates hormones and supports immunity. Its deficiency can be checked with a test and corrected under a doctor's supervision.
How to Alleviate Spring Fatigue
- Stabilize your sleep and wake-up schedule, even on weekends.
- Spend more time in daylight: open curtains and go for walks.
- Review your diet for deficiencies, not just calorie intake.
- Check vitamin D levels if experiencing prolonged fatigue.
- Reduce physical and emotional overload.
When to See a Doctor
- Fatigue persists for several weeks despite sleep and rest.
- Constant chilliness at comfortable temperatures.
- Unexplained weight changes.
- Sleep disturbances: difficulty falling asleep or early awakenings.
- Constant mood swings and decreased concentration.
- Usual activities feel significantly more difficult.
