Spring Time coming: How your body stays in rhythm

With the time change and the first warm days, many people feel tired or sluggish. The switch to daylight saving time can briefly disrupt your sleep rhythm – and spring itself also requires your body to adapt.

With a few simple habits, you can support your body during this transition.

Why do many people feel tired in spring?

Spring fatigue occurs because several changes happen at the same time:

• more daylight affects the sleep-wake rhythm

• rising temperatures challenge circulation

• hormones adjust

When the days get longer, your body produces less melatonin, the sleep hormone. At the same time, circulation changes, which can cause tiredness or concentration problems.

3 quick tips for today

If you feel tired right now, small actions can help:

☀️ 10–20 minutes of daylight in the morning

🚶 a short walk to stimulate circulation

💧 drink a glass of water and move a little

Even small changes can help your body adapt faster.

Mini jet lag caused by the time change

In spring, the clock moves forward by one hour. For your body this can feel like a small jet lag.

Typical symptoms may include:

• tiredness or lack of energy

• difficulty falling or staying asleep

• concentration problems

• irritability or headaches

These symptoms usually disappear after a few days once your internal clock adjusts.

Learn more about fatigue in our disease lexicon.

How to prepare for the time change

You can support your body one week before the change.

⏰ Adjust your bedtime gradually

Go to bed about 10–15 minutes earlier each evening.

🌅 Use daylight in the morning

Daylight helps your internal clock adapt.

📅 Maintain a regular routine

Try to wake up and eat at consistent times.

☕ Less caffeine in the evening

Coffee, energy drinks or alcohol may make it harder to fall asleep.

What helps with spring fatigue?

These habits can support your body:

🏃‍♀️ movement in everyday life

Walks or light physical activity help stimulate your circulation.

🍽️ balanced meals and enough fluids

Fresh fruit, vegetables and sufficient hydration help your body regain energy.

💤 enough sleep

Make sure your body gets enough rest, especially during the week of the time change.

🌱 Natural tip: rosemary 

A warm rosemary bath may help with spring fatigue. Rosemary tea can also stimulate circulation and may feel refreshing.  

Did you know?

Daylight saving time was originally introduced to save energy. The idea was that longer daylight in the evening would reduce the need for artificial lighting.

Today, studies show that the actual energy-saving effect is rather small.

💡 Good to know: Most people adjust to the new time within a few days.

_{Sources: SchlafTEQ · Vitagate · SRF}