This time of year is associated with rebirth, new beginnings, and we feel a sudden shift in energy, in nature and our bodies. We’re moving from the slower pace and routine of winter into a lighter, more active time of year. Personally, I enjoy winter and all it offers, and the move into spring feels like a natural continuation. I find that for some, spring feels like a reset, and for others, a transition, which doesn’t always feel smooth.
Although many might see the change in season as symbolic, as a nutritionist and health coach, I like to look at the physiological nature of it, and that’s what I’m going to focus on in this blog.
What happens to your body during the Spring transition?
In the UK, daylight increases by approximately 3–4 minutes per day in March. This results in over two hours of additional daylight across the month. In addition, this is the period when the clocks move forward by one hour, further influencing sleep and daily rhythms.
With more light, your body begins to adjust its internal rhythms.
How the increase in light affects us in the Spring
Light exposure plays a central role as it directly influences our circadian rhythm, which regulates sleep, wake cycles, and energy levels throughout the day. It also affects key hormones such as melatonin, which controls sleep, and cortisol, which helps regulate alertness and energy.
As mornings become brighter and evenings extend, melatonin production begins to shift, and cortisol patterns adjust in response to the earlier light. This recalibration does not happen instantly, and during the Spring transition, it is common for sleep to feel lighter or slightly disrupted and for energy levels to feel inconsistent.
If you are noticing that you are feeling more tired during this transition into spring, know that it is very normal. It is not a lack of motivation, and it is not something that needs to be “fixed”; it is simply your body adapting to a change in environmental cues.
You are emerging from winter habits, where food choices are often heavier, movement may have been less, and exposure to natural light is limited. Some nutrient levels, particularly vitamin D, are also likely to be lower after winter. Low vitamin D is linked to fatigue, low mood, muscle aches, and weaker immunity.
When you combine this with a body that is already adjusting to longer days and changing light patterns, it creates a phase where energy can feel off.
This is also the point in the year where it’s tempting to shake off the winter excess and stagnation and change everything at once, eating less, exercising more, cutting things out, trying to “get back on track”. But if your body is already adapting, this approach can leave you feeling more depleted rather than more energised.
Supporting your body through this seasonal transition
Rather than throwing yourself into an intense spring reset or detox, a more effective approach is to support the body gently through the transition rather than forcing it.
Start with consistency around meals. Regular, balanced meals help stabilise blood sugar, which plays a key role in maintaining steady energy levels. Including protein with each meal, alongside plenty of vegetables, healthy fats, and fibre, can prevent the dips and crashes that often come from relying on quick carbohydrates.
Hydration is another factor that is often overlooked. Many people naturally drink less water during the colder months, and mild dehydration can carry into spring, contributing to fatigue, headaches, and a general sense of low energy. Increasing fluid intake alone can make a noticeable difference.
It is also worth considering micronutrients. As mentioned, vitamin D levels are often lower after winter due to reduced sunlight exposure, and minerals such as magnesium and iron are important for energy production. If fatigue feels persistent rather than temporary, these are areas worth paying attention to.
Light exposure should also be used intentionally. Getting natural daylight early in the day can help regulate your circadian rhythm and support more stable energy. Taking a walk in the morning helps with this. Excessive light exposure late in the evening can interfere with sleep quality, so during the lighter months, it’s worth investing in blackout curtains and reducing screen time before bed.
Increase activity levels gradually. It can be tempting to do more, more steps, more workouts, more social plans, but without adequate nutrition and recovery, this can contribute to further fatigue rather than improvement. Move at a pace that works for you and allow time for rest.
Closing thoughts
Rather than expecting a sudden shift in how you feel, it makes more sense to see this period as an adjustment phase. The body is recalibrating in response to changes in light and environment, and when supported properly, energy tends to follow.
If your energy is low right now or you’re simply feeling off and wondering why, know that you don’t need to force change just because the season has changed.
By understanding what’s happening in your body, you can respond in a way that actually supports your energy, rather than working against it.
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