Why you’re always tired: Home remedies for fatigue

After a trip, a long day with family or the occasional late night, it’s common to feel tired or a bit sluggish. But fatigue — constant exhaustion, tiredness, and a lack of physical and mental energy — often needs more than just a good night’s sleep to resolve.

Often, fatigue is seen as an inevitable part of aging — but this shouldn’t be the case, according to Chris Aakre, M.D., a fatigue specialist at Mayo Clinic in Rochester, Minnesota.

“Fatigue at any age is not normal. There are plenty of 65-year-olds out there who do not have any active, ongoing fatigue,” says Dr. Aakre. “When fatigue is preventing you from doing things you want to do, then it is something to take seriously.”

Fatigue may indicate that a more serious mental or physical illness is taking its toll on you. Research has shown that up to 74% of older adults with a chronic illness report fatigue — and this exhaustion can have a trickle-down effect on motivation, memory and mood, as well as physical function and social connectedness. Even in people without any underlying illness, being tired all the time can make day-to-day life harder and less enjoyable.

Home remedies and lifestyle adjustments may help lessen your fatigue and build healthier habits. But the only sure way to relieve fatigue is by addressing underlying factors. “If you’re experiencing consistent fatigue, my one takeaway is to have a talk with your healthcare team to try to discover the root cause,” says Dr. Aakre.

Possible causes of fatigue

Though it may sound obvious, there are many different types of tiredness. “Fatigue is very context specific — when it happens, what it feels like, what you are doing before or while the fatigue sets in, whether you have any accompanying symptoms, and how quickly you can recover all make a difference,” says Dr. Aakre. Taking the time to think about your symptoms, lifestyle and emotional state may help you determine why you feel so tired. Here are five things to consider:

• Sleep-related fatigue — To start, think about how you would describe your fatigue. Do you struggle to stay awake during the day or doze off accidentally on the couch? Do you struggle to wake up in the morning? If this sounds familiar, your fatigue may be related to a sleep-related condition, such as insomnia, sleep apnea or restless legs syndrome.

• Timing of fatigue — “You also should consider when fatigue happens,” says Dr. Aakre. “If you wake up in the morning and feel tired as soon as you get out of bed, you may be getting ineffective sleep. If you wake up feeling great and get more and more fatigued as the day goes on, that points to different causes.”

• Low energy without being sleepy — It’s also possible you don’t feel sleepy at all; you are simply running on empty. A lack of energy could be related to a number of conditions such as depression, heart disease, diabetes, thyroid problems or long COVID. Lifestyle factors including diet and exercise can play a role in energy as well. Vitamin deficiencies and anemia can cause fatigue.

• Emotional and mental health factors — Fatigue also may be related to emotional exhaustion, burnout or your mental health. Have you recently lost a loved one? Are you going through financial issues or unexpected life changes? Are you feeling restless or unfulfilled after retirement or an empty nest? These emotional events may be related to your fatigue. Other signs may include loss of appetite, forgetfulness, feelings of boredom, a lack of motivation or loneliness.

• Medication-related fatigue — According to Mayo Clinic experts, another common but often overlooked reason for fatigue is taking multiple medicines. Sometimes, drugs or supplements taken to treat a condition can have fatigue as a side effect. Or a drug that was tolerated well initially may later have side effects when other medications or supplements are added. It’s important to review your medication and supplement list with your care team or pharmacist to consider whether something there is contributing to your fatigue.

Talking about your fatigue can help you and your care team determine an effective treatment plan.

5 Strategies to reduce fatigue

As you and your care team work to determine causes for your fatigue, you can set yourself up for success at home by incorporating healthy habits.

Commit to your sleep schedule

You may have heard that older adults need less sleep than younger people, but this isn’t true. Most adults need at least seven hours a night. Good sleep habits set the stage for quality rest. Avoid screens at least an hour before bed and sleep in a dark, cool room with a sleep mask or blackout curtains. Avoid overly sugary or spicy foods and alcohol before bed. It’s also helpful to keep a consistent sleeping schedule by waking and going to bed at the same time every day.

Exercise every day

Exercise can actually give you more energy. “For some people, the reason they experience fatigue throughout the day is because it’s been too long since they’ve stressed their muscles. After time, the muscles themselves become deconditioned; they’re not using energy efficiently,” says Dr. Aakre.

A regular exercise routine can help build muscle strength and endurance and can reduce overall fatigue. Be careful not to overdo it. Instead, focus on the activities you enjoy or that fit into your lifestyle, such as walking and lifting light weights. Research suggests that yoga, qigong and tai chi may be especially effective in reducing fatigue.

If you find that exercise actively makes your symptoms worse, however, it’s important to have this evaluated by your care team.

Consider supplements for fatigue

Certain herbs and supplements may help manage fatigue. Ginseng is thought to have energizing effects. In particular, Mayo Clinic research has found that both American and Asian varieties of ginseng help reduce cancer-related fatigue.

Melatonin supplements for sleep have become increasingly popular in recent years. However, the American Academy of Sleep Medicine does not recommend taking melatonin supplements for chronic insomnia.

If you have a vitamin deficiency, the appropriate supplement can help restore your levels and potentially your energy. However, it’s important to note that supplements, herbs and vitamins are not well regulated by the Food and Drug Administration. Consult with your care team before taking any supplements, as they may interact with medications or cause side effects.

Try aromatherapy for fatigue

A small study of adults over age 60 found that smelling lavender essential oil before bed naturally boosted levels of melatonin, an important hormone for sleep. Other studies have found that aromatherapy can be a helpful treatment for insomnia.

Incorporate meditation into your daily routine

Emotional regulation can help soothe your nervous system and encourage meaningful rest. “Addressing underlying stressors and anxiousness can help reduce fatigue,” says Dr. Aakre. “I often will recommend going on YouTube and moving through a guided breathing or visualization exercise. When multiple senses are occupied, you tend to have more engagement and less distraction.”