As spring arrives and daylight hours increase, many Brits expect to feel refreshed and re-energised. However, for some, the change in seasons can trigger the opposite effect, leaving them feeling tired, unmotivated and a little out of sync.
Demonstrating how many are experiencing these changes, Google searches for “hormone balance” have increased by +2,350% and “changes with mood” by +1,250% in the past 30 days.
This phenomenon, known as ‘springtime lethargy’, is a response to your body adjusting to the seasonal change. As spring comes into full bloom, LookFantastic has teamed up with the hormone expert Dr Jolene Brighten, who reveals 10 signs that your hormones may be imbalanced.
Springtime lethargy is closely linked to shifts in key hormones, particularly serotonin and melatonin. As daylight increases, your body reduces melatonin, the hormone responsible for sleep, and increases serotonin, which supports mood. While this sounds beneficial, the transition itself can temporarily disrupt your internal rhythm, leaving you feeling fatigued, low in energy and out of balance. This is because the body is actively adjusting to longer daylight hours and changing weather patterns, which can impact your natural sleep-wake cycle and overall energy levels. Although not a medical condition, it’s a well-recognised seasonal response, and the good news is it typically only lasts a few weeks as the body gradually adapts**.
10 signs your hormones are off balance and may be struggling:
- Persistent fatigue or low energy
Feeling constantly drained, even after a full night’s sleep, is one of the most common signs. As your body adjusts to longer daylight hours, shifting levels of melatonin and serotonin can temporarily disrupt energy regulation, leaving you feeling unusually sluggish. - Difficulty concentrating or brain fog
Hormonal fluctuations can impact cognitive function, making it harder to focus, stay productive or think clearly. Many people report feeling mentally “foggy” during seasonal transitions, as the brain adapts alongside the body’s internal clock. - Low mood, anxiety or irritability
While increased sunlight is linked to higher serotonin levels, the transition period can create temporary imbalances that affect mood. This can lead to unexpected dips in mood, heightened anxiety or increased irritability as your hormones recalibrate. - Sleep disruption or difficulty switching off
Changes in light exposure can interfere with your circadian rhythm, making it harder to fall asleep or stay asleep. You may find yourself waking more frequently, struggling to wind down, or feeling less rested overall, despite spending enough time in bed. - Changes in skin or hair, including dullness or thinning
Hormones play a key role in skin health and hair growth, so fluctuations can sometimes show up externally. You may notice your skin looking duller or more reactive than usual, or changes in hair condition, as your body responds to seasonal and hormonal shifts.
Expert tips to beat springtime lethargy and support your hormones
- Get morning sunlight
Exposure to natural light early in the day helps regulate your circadian rhythm and supports the balance between melatonin and serotonin. Aim to get outside shortly after waking, even for a short walk. - Stick to a consistent sleep routine
Going to bed and waking up at the same time each day helps your body adjust more efficiently to seasonal changes. Avoid long lie-ins, which can prolong symptoms of springtime lethargy. - Prioritise daily movement
Regular exercise, even light activity like walking, can help boost energy levels and support hormone regulation. Aim for at least 30 minutes of movement each day. - Support your body with nutrition
A balanced diet rich in fibre, vitamins and minerals can help stabilise hormones. Staying hydrated is equally important for maintaining energy and focus. - Create a sleep-friendly environment
Ensure your bedroom is dark and cool to promote quality sleep. Reducing screen time before bed can also support melatonin production and improve rest.
Dr Brighten comments, “Several things that are universally helpful [in balancing hormones] is including 25 grams of fibre into your daily meals, aiming for 30 minutes of physical activity daily, and ensuring you’re drinking enough water. Exposing yourself to sunlight when you wake and creating a dark space to sleep can help you optimise your cortisol levels and circadian rhythm, while also ensuring restful sleep” adds Dr Brighten. She also suggests trying herbs such as chaste tree berry which “can help support progesterone levels, while calcium, magnesium, and vitamin B6 can help with symptoms of PMS”.
Photo by Vitaly Gariev: https://www.pexels.com/photo/thoughtful-woman-against-colorful-geometric-wall-36763351/
