There’s something that happens to people in Minnesota in May that’s hard to fully describe to someone who hasn’t lived through a long winter here. When we finally say goodbye to the cold weather and snow, and the days get warm and bright again, there’s an almost physical sense of relief. Like a breath that’s been held for months is finally let go. A feeling of sheer joy and excitement for time once again spent outside in t-shirts and shorts!
Spring isn’t just a shift in weather, even though we all sure do love the change from winter to warmer weather! It’s one of the most natural and powerful times of year to reassess, rebuild, and reset your health in a way that actually feels sustainable since it just feels easier to move more when the weather is warm and bright and locally grown produce is more easily available.
The winter months have a way of quietly eroding habits that felt solid in September. Movement gets harder when it’s dark and cold. Fresh foods often give way to comfort meals. Sleep can become inconsistent. Social connection tends to shrink. By the time May arrives, many people are running on a version of themselves that could use a reset.
The good news is that spring makes change easier. Longer days, warmer temperatures, and more natural light all work in your favor. The goal doesn’t need to be a dramatic overhaul. In fact, in primary care, we often see that small, consistent changes made in the spring tend to stick far better than ambitious January resolutions.
Here’s where to start.
Start With Sleep Before Anything Else
Put a spring in your step right? Yes, but not the first priority. It may seem surprising to begin a spring reset with sleep instead of exercise or nutrition, but sleep is the foundation that supports everything else. When sleep is off, energy drops, appetite and cravings shift, mood becomes more fragile, and even simple habits feel harder to maintain.
When sleep improves, many other concerns begin to improve alongside it, so it is the perfect place to start.
Winter can disrupt sleep in several ways. Reduced daylight affects melatonin and circadian rhythms. Less daytime movement can make it harder to feel physically tired at night and more time indoors, especially with evening screen use, can interfere with the body’s natural sleep signals. Meaning, it’s darker longer and we are generally moving less which can actually make it harder to sleep well.
Spring creates an opportunity to reset this. Try getting outside in the morning, just for 10 to 15 minutes, it helps to re-anchor your internal clock. Simple enough, have consistent wake times. Waking up at the same time and going to bed at the same time, even on weekends, is one of the most effective ways to improve sleep quality over time.
Simple changes like limiting screens before bed (1-2 hours before sleep) and keeping your room cool and dark can make a noticeable difference within a couple of weeks.
Most adults need between 7 and 9 hours of sleep per night, however we get it that is just not doable for many of us. We are busier than ever working full time, being a parent, taking care of a household, caring for aging parents, etc. Even if 7 hours of sleep is a stretch it may be worthwhile to talk to your doctor about quality sleep, making the most out of the time you do have. Chronic sleep issues affect cardiovascular health, immune function, mental health, and more, and they’re something your primary care provider can help you work through.
Get Outside Before You Get to the Gym
After a long winter, it’s tempting to jump straight into an intense workout routine. But in practice, that often leads to soreness, frustration, and burnout.
The easiest place to start is also one of the most effective: walking.
Walking outdoors is accessible for almost everyone, requires no equipment, and has endless health benefits. It supports heart health, helps regulate weight, improves mood, and reduces anxiety. We also know that time spent outdoors has additional benefits for stress reduction and mental clarity that indoor exercise doesn’t fully replicate.
For many, walking is the most sustainable way to rebuild movement after winter and a lifelong routine that is easily kept.
The goal doesn’t need to be complicated. 20 to 30 minutes of walking most days of the week is enough to make a difference. From there, adding more structured exercise tends to feel more natural rather than forced.
For families, this is also one of the easiest times to build movement into daily life. Walks after dinner, time at the park, bike rides, and simply being outside together all count. These habits often become the foundation for a more active summer and can help your entire family move more.
Rebuild Nutrition Gradually and Without Pressure
For most of us, we just eat differently in the winter. Heavier meals, more comfort foods, and overall we have fewer fresh local options due to being in Minnesota. This isn’t something to feel guilty about.
Spring is simply a chance to rebalance.
Rather than trying to overhaul everything at once, we often recommend starting small. Adding one additional serving of vegetables to your meals each day is a simple, realistic place to begin.
In Minnesota, May is a great time to lean into seasonal produce. Asparagus, spinach, peas, radishes, and spring lettuces are fresh, accessible, and naturally support lighter eating without requiring strict rules or restrictions.
Hydration is another area that often improves naturally in warmer weather. Drinking enough water supports energy, digestion, focus, and even skin health, and many people don’t realize how much this dips during the winter months.
For families, small environmental changes can go a long way. Keeping cut fruits and vegetables easily available, and gradually shifting what’s stocked in the pantry, often has more impact than relying on willpower alone.
If you are looking for a bit more guidance on a way of eating, we recommend checking out the Mediterranean Diet, it is the closest “one-size fits all” way of eating. We also offer nutritional counseling in our clinic if you need a bit more personalized support.
Address the Mental Health Hangover From Winter
Seasonal shifts in mood are very real. In Minnesota, where winters are long and dark, many of us experience some level of fatigue, low motivation, or emotional heaviness during the colder months.
For most, mood begins to lift with the return of light. But for some, that improvement is slower than expected, or doesn’t happen as fully as they’d hoped.
Spring is a good time to gently check in with yourself.
- Are you feeling more like yourself again, or still running low on energy?
- Is your sleep improving, or still disrupted?
- Are you reconnecting socially, or still feeling withdrawn?
These are all important signals.
There’s no threshold you need to meet before mental health is worth talking about. In primary care, these are conversations we have every day, and they matter just as much as physical health.
For those who are doing well but want to stay proactive, the same habits you’re building this season: consistent sleep, outdoor movement, social connection, and time in natural light, all play a meaningful role in supporting mental health. Remember, reaching out for help is always a good idea, and it’s never too early.
Reconnect With Preventive Care
Winter has a way of pushing routine care off the calendar because let’s be honest it’s cold, it’s dark and who wants to leave their house if they don’t really have to? We get it! Appointments get delayed, and it’s easy to tell yourself you’ll get to it later. Spring is a natural time to circle back.
Annual physicals, well child visits, dental cleanings, and recommended screenings are all easier to schedule before summer becomes busy. For families, this is also an ideal time to get ahead on school and sports physicals.
If something has been on your mind, whether it’s a symptom you’ve noticed or something that hasn’t felt quite right, this is a good time to bring it up. You don’t need to wait until something becomes more serious.
Set Realistic Intentions Instead of Big Resolutions
One of the reasons spring resets tend to work better than January resolutions is that there’s less pressure to completely reinvent everything at once. The longest lasting changes are the ones that are small enough and easy enough to repeat. They become part of your normal daily life with little effort.
These small changes may include:
- A short walk most days and bonus if the whole family goes
- A consistent bedtime with a goal of 7-9 hours of total sleep
- A consistent wake time, yes even on the weekends
- One extra serving of vegetables, shopping for locally grown produce in season
These may seem simple, but they add up quickly and are much more likely to last.
Choosing one or two realistic habits for May and beyond often leads to more meaningful long-term change than trying to do everything at once.
A Note on Vitamin D After Winter
Vitamin D deficiency is common, especially in northern states like Minnesota where winter sunlight is limited for several months of the year.
Low vitamin D levels can contribute to fatigue, low mood, and decreased immune function. Many people notice they feel better in the spring without realizing that improved vitamin D levels may be part of that shift.
If you’re still feeling low on energy even as the weather improves, it may be worth discussing vitamin D testing with your provider. This allows for a more personalized approach rather than guessing on supplementation.
Frequently Asked Questions
How do I get back on track after winter? H3
Start small. Focus on one or two habits like improving sleep, getting outside daily, or adding more fresh foods. Consistency matters more than intensity.
Why do I still feel tired even though it’s spring? H3
Post-winter fatigue is common and often related to disrupted sleep, lower activity levels, and vitamin D deficiency. If it’s not improving, it’s worth discussing with your doctor.
Is spring a good time for a physical? H3
Yes. It’s one of the best times to schedule routine care before summer gets busy and is a natural point to reassess your health.
How can I improve my energy naturally? H3
Prioritize consistent sleep, daily outdoor light exposure, regular movement, hydration, and balanced nutrition. These work together to support energy in a sustainable way.
Does seasonal depression go away in spring? H3
For many people, it improves with increased light. If symptoms are lingering, it’s important to talk with your provider rather than waiting it out.
Should I take vitamin D? H3
Many people in Minnesota benefit from vitamin D supplementation, especially after winter. 2000 IU daily is a common recommendation.
What are the best spring foods to focus on? H3
Seasonal vegetables like asparagus, spinach, peas, radishes, and lettuces are great options. Adding them gradually into your meals is a simple and effective place to start.