Feeling fatigued? How to pinpoint the cause and feel more energized

Most people have experienced feeling sleepy at some point during the week. But when is tiredness caused by one night of poor sleep and when is it a bigger cause for concern? Baylor College of Medicine physician assistant Isabel Valdez explains the different causes of fatigue and how to address them.

“Fatigue is one of the hardest things to talk about because it looks so different for every person,” said Valdez, associate professor of internal medicine at Baylor. “As a symptom, it encompasses several conditions, so it’s important to talk to your provider about your symptoms to determine the cause.”

Sleep disorders

Extreme tiredness that leads to falling asleep in the middle of the day may be caused by a sleep disorder, such as sleep apnea.

“A lot of us think sleep apnea is only for people who snore or people with obesity, but it’s a condition that can happen to people with other medical reasons,” Valdez said.

To address sleep issues, Valdez first recommends taking steps to improve sleep hygiene, such as going to bed earlier, avoiding phone use before bedtime and sleeping in a cool, dark room. “If these measures don’t improve your quality of sleep, you should see your provider for further testing,” Valdez said.

Diabetes or low blood sugar

Some people experience an afternoon energy slump after eating lunch. “When patients mention to me that they feel tired after eating a big meal or a meal heavy in carbohydrates, it leads me to consider blood sugar issues,” Valdez said.

Patients can be evaluated for diabetes and prediabetes with a blood test. Your medical provider also may recommend lifestyle changes such as diet and exercise.

“If you notice your fatigue happens after lunch, try small changes in your diet,” Valdez said. “Instead of eating fast food for lunch, try bringing a lunch from home that is high in fiber and protein. If you don’t see improvement after two to four weeks, see your provider.”

Fatigue after exertion

When someone feels tired or winded after minor exertion like walking up a flight of stairs, Valdez says it could be a sign of a more serious problem other than being out of shape. Low iron levels can cause people to feel short of breath and tired, so your doctor may want to check for anemia. Fatigue after exertion could point to heart or lung problems so you should see your provider as soon as possible.

“It’s important to come see your medical provider when you are having difficulty breathing or chest pain or if you feel lightheaded after exercise so that we can run tests to determine the cause,” Valdez said. “It could be a sign of a serious problem, or it could be as simple as you lost the endurance you had once upon a time, and the only way to know is by getting checked.”

If your fatigue is due to lack of conditioning, Valdez recommends slowly working more physical activity into your routine. Make an effort to walk for 30 minutes a day, three to five times per week. “Try to keep up with these lifestyle changes for at least two weeks or longer to see if you notice a change in your level of fatigue because improvements may not be noticeable right away,” Valdez said. “If these changes don’t help your problem, see your provider.”

Thyroid disorder

Consistent lack of energy could be an indicator of a thyroid disease. The thyroid produces hormones that control metabolism, which can be measured with a blood test.

“When a patient comes in who is tired all the time and feels like the energy has been drained out of them so much that they cannot carry out daily tasks, one of the first things we check is the thyroid,” Valdez said.

Depression or mental health

If someone is feeling too tired and unmotivated to do daily tasks or socialize, it may be a sign of a mental health issue.

“Depression can sometimes show itself with physical symptoms like fatigue, difficulty sleeping, sleeping too much or changes in appetite,” Valdez said. “That is your body’s way of asking for help. It’s really important to talk to your medical provider about these symptoms.”

If you or someone you know is having thoughts of self-harm, seek medical care immediately.

Supplements, caffeine and sugar

Valdez says that many patients ask about whether taking vitamins like B12 can help improve energy levels.

“There is no evidence out there to show that there’s a vitamin that will fix it all and give you energy,” Valdez said. “I’m a proponent of a multivitamin to help us top off nutrients that we may not get in our diet, but you should check with your medical provider before you break the bank on buying expensive vitamins that claim to make you feel better.”

Many people may choose to address low energy by consuming more caffeine. Caffeine will reduce fatigue signals so that you may feel more energized or alert, but it does not give actual energy, Valdez notes.

“Caffeine is a stimulant. As with all stimulants, you should only consume it in moderation,” Valdez said. “You can have a cup of coffee in the morning to help you wake up, but you shouldn’t be drinking a whole pot of coffee.”

Consuming sugar also will give a temporary boost of energy, especially if you have skipped a meal. “Sugar is fuel, but not a solution for fatigue,” Valdez said. “Your body burns through sugar quickly, so if you want sustained energy, you should be eating more protein. High-sugar foods can also cause other health problems down the road.”