Spring fatigue — what it is, why it happens and what an orange can do for you

Spring arrives and, instead of feeling full of energy, you feel as though someone has unplugged the battery. Tiredness for no apparent reason, difficulty concentrating, irritability and the sensation that the sofa is exerting a gravitational pull greater than normal. If you recognise yourself, welcome to the spring-fatigue club.

Spring fatigue is not an illness. It is an adaptive response by the body to the changes that occur in spring — more daylight hours, rising temperatures, the clock change — and it usually lasts between one and three weeks. It does not require medical treatment, but understanding what causes it and what you can do helps it pass sooner.

What spring fatigue is and why it happens

Spring fatigue is a transient state of tiredness, low energy, daytime drowsiness and difficulty concentrating that appears at the start of spring. It affects a significant proportion of the population — estimates vary, but some studies suggest that up to 40 per cent of people experience some degree of it.

The causes are multifactorial. The increase in daylight hours modifies melatonin production — the hormone that regulates sleep — and the body needs time to adjust its biological clock. The official clock change (when clocks are put forward one hour) aggravates the mismatch. Rising temperatures increase peripheral vasodilation, which can cause a slight drop in blood pressure. And the greater activity that spring brings — more plans, more hours of active light — creates an energy demand the body has not yet adapted to.

The result is a combination of tiredness, drowsiness, mood changes and a feeling of weakness that, although annoying, is temporary and self-limiting.

Vitamin C and citrus — what the science says

Vitamin C contributes to the reduction of tiredness and fatigue. This is not an advertising claim: it is a health claim authorised by the EFSA (European Food Safety Authority) based on scientific evidence. Vitamin C also contributes to the normal function of the immune system and to the protection of cells from oxidative stress.

A medium orange provides roughly 70 mg of vitamin C, covering more than 85 per cent of the recommended daily intake for an adult. Two oranges a day supply more vitamin C than you need, and vitamin C from fresh fruit is absorbed better than from supplements because it comes accompanied by bioflavonoids that improve its bioavailability.

Our Valencia oranges are picked at peak ripeness and sent straight to your door with no post-harvest treatment. That means the vitamin C they contain is at its maximum concentration — it has not had weeks of cold-storage time to degrade.

What else you can do about spring fatigue

Beyond ensuring a good vitamin-C intake, several strategies help the body adapt more quickly to the change of season. Keep regular sleep schedules, even at weekends, to help the biological clock adjust. Expose yourself to natural light first thing in the morning, which is the most powerful signal for synchronising circadian rhythms. Take moderate exercise — a 30-minute walk outdoors has more effect on fatigue than a nap. And look after your diet, prioritising fresh fruit, vegetables and foods rich in iron and B vitamins.

What does not work: self-medicating with vitamin supplements you do not need, drinking too much coffee (caffeine masks tiredness but does not resolve it) or staying on the sofa waiting for it to pass. Spring fatigue is overcome by moving, not by resting more.

When to be concerned

If the fatigue lasts more than three weeks, is accompanied by unexplained weight loss, fever or symptoms that worsen rather than improve, it is advisable to see a doctor. Spring fatigue is transient: if it does not pass, it may be something else.

Frequently asked questions

What is spring fatigue?

It is a transient state of tiredness, low energy and difficulty concentrating that appears at the start of spring. It is related to the body’s adaptation to increased daylight, rising temperatures and the clock change.

How long does spring fatigue last?

Generally between one and three weeks. If symptoms persist beyond that, it is advisable to see a doctor to rule out other causes.

Does vitamin C help with spring fatigue?

Yes. Vitamin C contributes to the reduction of tiredness and fatigue according to the EFSA. A medium orange provides more than 85 per cent of the recommended daily intake.

Which foods help with spring fatigue?

Fresh fruit rich in vitamin C (oranges, lemons, kiwis), leafy green vegetables, pulses, nuts and foods rich in iron and B vitamins.