A little sit-down, you say? Another coffee? Camera disabled on your Zoom call? If you’re feeling off your game, you’re not imagining it. Welcome to the spring energy slump.
For a season that’s meant to signal renewal and momentum, this time of year can feel strangely flat. The clocks have changed and brighter days are here, yet rather than riding a wave of fresh energy, you might feel as though you’ve stalled. It’s a kind of in-between: you’re no longer in winter hibernation mode, but not exactly firing on all cylinders, either.
The result? A subtle but persistent sense of mental and physical fatigue.
So what’s going on? “The ‘April slump’ often catches people off-guard and can carry on into early May,” says Kathryn Pinkham, a sleep expert and the founder of The Insomnia Clinic. “Although the days are getting longer and lighter, our internal body clock doesn’t always adjust as quickly.
“The shift to lighter mornings, particularly after the clocks change, can temporarily disrupt our circadian rhythm, the system that regulates when we feel sleepy and when we feel alert.”
© Alexey Klementiev(kuzmafoto.com)And it’s not just our bodies that are struggling, according to the career and confidence coach Dr Claire Kaye. “Strangely, April is often the point in the year where women start to feel a bit off, without any obvious reason,” she says. “From the outside, life looks much the same, but internally, something has shifted.”
According to Claire, this tends to show up in small ways that women initially dismiss. “They notice that they’re more easily irritated by things that wouldn’t normally bother them, and that decisions feel harder than they usually would. There’s that moment of staring at a laptop, a wardrobe or a calendar when everything feels more overwhelming than it did a few months ago.”
The bright side?
If your sleep feels lighter or more fragmented, or you’re waking up earlier and feeling more tired during the day, it could be that your body is still adjusting to the seasonal change in light exposure.
“Light is one of the strongest signals for our circadian rhythm,” Kathryn says. “Brighter mornings can actually help to anchor the body clock, but only if we work with it consistently. Getting natural light early in the day, even briefly, can help to signal to the brain that it’s time to be awake, which in turn supports better sleep later on.”
What doesn’t help? Overcorrecting. “Going to bed much earlier in response to feeling tired can lead to more time spent awake in bed, which can make sleep feel more difficult,” she says.
The reassuring takeaway? A temporary dip in energy or changes in sleep at this time of year are normal. With a little consistency and exposure to natural light, most people find that their rhythm settles within a week or so.
Take it easy
Is it a coincidence that April is Stress Awareness Month? We think not. Post-winter fatigue and burnout carried over from earlier months can leave our nerves feeling frazzled and it doesn’t necessarily stop on 30 April either.
“In my experience, this isn’t really about the time of year. It’s the accumulation of everything that’s been carried for months,” Claire says. Our mental load – planning, organising, decision-making – builds quietly in the background, draining energy over time.
“By the time spring arrives, there’s very little space left to think clearly. And instead of recognising that, most women turn it on themselves. They assume it’s a motivation issue, or that they’re somehow not getting ‘it’ right.”
At the same time, the focus shifts forward as summer plans loom, along with the unspoken pressure for everything to feel effortless and joyful. “The real shift happens when women realise that they don’t need to push harder,” Claire adds. “It’s about recognising how much they’re already carrying and making a change.” Because often, the issue isn’t capability – it’s capacity.
The solution? Creating space. Space to think clearly, to reassess priorities and to decide what actually matters.
Food for thought
Feeling sluggish, experiencing cravings and in the thick of brain fog? Your metabolism could be to blame, says Jess Sepel, a clinical nutritionist and the founder of JSHealth Vitamins. The good news is that it’s possible to support your metabolism gently and naturally with some nutrition know-how.
“Incorporate targeted supplement formulas, with science-backed ingredients, at a therapeutic dose,” Jess says. “Berberine is a well-researched botanical compound with a long history of use in both Chinese and Ayurvedic medicines to support the body with a range of health benefits, including metabolic well-being.”
Jess also advises starting the day with a protein-rich breakfast to support muscle mass and to increase the thermic effect of food (meaning that your body uses more energy during digestion).
© MINA MILOVANOVICAnd then there’s hydration. “Even mild dehydration can slow metabolic processes,” she says. “Aim for two to three litres of water daily to support cellular function and energy production.”
Herbal teas and lemon water can make it easier to stay on track, and Jess suggests sipping magnesium-infused drinks like the JSHealth Vitamins Advanced Magnesium+ Powder in raspberry lemonade (£24.99) for added muscle and nervous-system benefits.
If this time of year feels harder than expected, it’s not a personal failure – it’s a natural adjustment period. Work with your body and the energy will follow.
Your spring reset kit
JSHealth Vitamins Berberine+ Formula, £36.99
Designed to support metabolic health and help maintain balanced blood-sugar levels, this trending bioactive compound – extracted from barberry and Oregon grape plants – is paired with chromium for an added metabolic boost.
Moods Fit Moodroller, £25
Aromatherapy, reimagined. Blending a series of mood-shifting scents, from crisp eucalyptus to fresh ginger, this high-tech rollerball delivers a clean-energy lift with no crash in sight, making for the ultimate pocket pick-me-up.
BlueIron High Strength Iron Drops, £16
Iron deficiency is often a hallmark of modern burnout, and this liquid supplement offers a gentle yet effective solution. Infused with Nordic blueberry and featuring a patented micro-encapsulated form of iron, it’s kind to the stomach while giving fatigue the boot.
What’s That Patch NAD+ Longevity Patches, £19
Touted as a “daily dose of timeless vitality”, these punchy patches boast a potent formula including lion’s mane, resveratrol and cordyceps. Designed to support cellular regeneration, they aim to boost energy, sharpen memory and promote digestive health, with an easy on-the-go application.
Innermost The Hydrate Blend, £29.95
Upgrade your hydration with this high-performance electrolyte blend. Combining sodium, potassium and magnesium, it hydrates your body up to five times more effectively than water alone to support recovery, sustain energy and enhance cognitive performance when you need it most.
