Feeling tired from time to time is part of life. But what if you wake up feeling unrefreshed, struggle to get through the afternoon, or find that your energy never quite returns — even when you’re getting enough sleep?
Fatigue can be frustrating, particularly when you can’t pinpoint a clear reason for it. You might be eating reasonably well, trying to exercise, taking supplements or making an effort to get to bed earlier, yet still feel as though you’re running on empty.
The reality is that energy is influenced by many interconnected factors. Sleep is important, but it’s only one part of the picture.
As a naturopathic nutritionist, I take a whole-person approach to exploring fatigue. Rather than looking at one symptom in isolation, I’m interested in how your nutrition, digestion, hormones, blood sugar regulation, stress levels and wider health history may be interacting.
Here are ten areas worth considering if persistent tiredness is affecting your everyday life.
1. Are you getting enough good-quality sleep?
That is the best place to start. And the key area here is “quality”. The number of hours you spend in bed doesn't always reflect how restorative your sleep is.
You might fall asleep easily but wake frequently during the night. Perhaps you wake too early, struggle to settle your mind, or get what should be a full night's sleep but still feel exhausted in the morning.
Sleep quality can be affected by stress, alcohol, changes in routine, hormonal changes and the environment in which you sleep. Snoring and obstructive sleep apnoea can also disrupt restorative sleep, sometimes without you realising it.
It can be helpful to look beyond bedtime and consider your wider sleep pattern: how refreshed you feel on waking, whether your energy dips at particular times, and whether anything appears to be disrupting your rest.
Something to explore
Keep a simple sleep and energy diary for a week. Note when you go to bed, how often you wake, how you feel in the morning and when your energy tends to dip.
Two simple things to try
Create a calming evening ritual
Try a mug of chamomile or passiflora (passionflower) tea as part of a wind-down routine. Chamomile is traditionally used for relaxation, although evidence that it improves insomnia is limited. Passiflora may cause drowsiness and can interact with medicines, so check suitability if you take medication.
Get some daylight in the morning
Open the curtains and, where possible, spend a little time outdoors soon after waking. Morning daylight helps regulate your body clock, which can support a more consistent sleep–wake rhythm.
2. Could nutrient deficiencies be contributing to your fatigue?
Your body needs a range of nutrients to support energy metabolism, oxygen transport, nervous system function and the production of red blood cells.
Iron is particularly important because it helps haemoglobin carry oxygen around the body. Low iron stores can contribute to fatigue, weakness, reduced exercise tolerance and difficulty concentrating, sometimes before anaemia even develops.
Vitamin B12 and folate are also needed for healthy red blood cell production and normal nervous system function. Vitamin D has a number of important roles in the body, and low levels may be relevant in some people experiencing fatigue.
Nutrient deficiencies can develop for different reasons, including dietary intake, heavy menstrual bleeding, digestive problems, restricted diets or difficulties absorbing nutrients.
Taking a multivitamin isn't necessarily the answer. The more useful question is whether there is a particular shortfall, why it has developed and how best to address it.
Something to explore
Consider your dietary variety, sources of iron and B vitamins, menstrual history and digestive health. If you already take supplements, it is worth reviewing what you take and why, rather than simply adding more. Getting some blood tests are important before considering supplementation and do check whether your results are optimal rather than just over the boundaries.
Two simple things to try
Include iron-rich foods regularly.
Beans, lentils, tofu, meat and shellfish can provide iron. Pair plant sources with vitamin C-rich foods, such as peppers, berries or citrus fruit, to help absorption.
Think about nutritional variety.
Eggs, dairy foods or fortified alternatives, fish, legumes, nuts, seeds and wholegrains can contribute a range of B vitamins and other nutrients.
3. Is your blood sugar regulation supporting your energy?
Do you feel reasonably energised after eating, only to experience a slump a couple of hours later? Perhaps you become irritable or shaky when meals are delayed, or find yourself reaching for something sweet to get through the afternoon.
These experiences can have several explanations, and they don't automatically mean you have a blood sugar problem. However, the way you structure your meals can influence hunger, energy and how satisfied you feel throughout the day.
Meals that combine protein, fibre-rich carbohydrates, healthy fats and a variety of vegetables can help provide a more sustained source of nourishment. Eating too little, going long periods without food or relying heavily on foods that leave you hungry again quickly may also affect how you feel.
Blood glucose regulation is particularly worth considering if fatigue occurs alongside other metabolic risk factors or symptoms.
Something to explore
Look at the balance and timing of your meals. Are you eating enough overall? Does breakfast sustain you, and do your meals include protein and fibre? Notice patterns without assuming every energy dip is caused by blood sugar.
Two simple things to try
Take a short walk after a meal
Try a gentle 10-minute walk after lunch or dinner. Movement after eating can help reduce the rise in blood glucose following a meal, although the effect varies between individuals.
Build a more balanced plate
Include a source of protein, fibre-rich carbohydrates, vegetables and some healthy fat. For example, add chickpeas, eggs, fish or tofu to a meal rather than relying on carbohydrates alone.
4. Could your hormones be playing a part?
Hormonal changes can influence sleep, temperature regulation, mood, appetite and energy.
For women in perimenopause, fluctuating hormone levels may coincide with disrupted sleep, heavier periods, changes in mood and changes in how well they recover from everyday demands. Heavy menstrual bleeding can also contribute to low iron stores, making it important to consider the wider picture rather than attributing fatigue to hormones alone.
Thyroid hormones are another important part of the picture because they help regulate metabolism. An underactive thyroid can cause tiredness, feeling cold, constipation, changes in mood and other symptoms. These can overlap with symptoms associated with menopause and other conditions.
It is easy to focus on one explanation when several factors may be contributing at the same time.
Something to explore
Consider whether your energy has changed alongside your menstrual cycle, sleep, temperature regulation, mood or other symptoms. Your health history and the timing of these changes can provide useful clues.
Two simple things to try
Track your symptoms for a couple of cycles.
Note changes in energy, sleep, bleeding, mood and other symptoms. This can help reveal patterns that are easy to miss when you're dealing with them day to day.
Prioritise recovery around demanding days.
If sleep has been disrupted or you're experiencing heavier bleeding, consider whether you can ease back on non-essential demands. Gentle movement may help you feel better, but you don't need to push through exhaustion.
5. Are inflammation, infection or post-viral changes affecting your energy?
Fatigue can occur during and after infections, and some people experience persistent symptoms following a viral illness.
Inflammation is part of the body's normal response to injury and infection. However, ongoing fatigue can have many causes, and it isn't possible to establish that inflammation is responsible from tiredness alone.
It is worth considering whether your energy changed after an illness, whether you have other ongoing symptoms, or whether your ability to manage everyday activities has changed.
One particularly important distinction is how you respond to activity. If even modest physical or mental exertion leads to a marked worsening of symptoms later that day or over the following days, this is different from ordinary tiredness after a busy day. It deserves careful assessment rather than simply trying to push through or increase exercise.
Something to explore
Think about when the fatigue began, whether it followed an illness and how you feel after activity. Your pattern of symptoms may be just as important as the fatigue itself.
Two simple things to try
Make meals nourishing and varied.
Include a range of colourful vegetables and fruit, legumes, wholegrains, nuts, seeds and suitable protein sources.
Respect your current energy limits.
If you're recovering from illness, build in rest and avoid repeatedly pushing yourself to exhaustion. If ordinary activity causes a delayed, significant worsening of symptoms, don't try to exercise your way through it.
6. Could allergies or histamine-related symptoms be relevant?
Histamine is a naturally occurring chemical involved in immune responses and other processes in the body. Some people experience symptoms associated with allergic conditions or suspected histamine intolerance, which may include itching, flushing, nasal symptoms, headaches or digestive complaints.
Fatigue may occur alongside these symptoms, but tiredness on its own is not evidence of a histamine problem. Histamine intolerance is also an area where the evidence and diagnostic approaches remain uncertain.
If you regularly notice a combination of symptoms, it can be useful to explore their timing and possible triggers. For example, do certain foods, alcohol, seasonal changes or other exposures appear to coincide with symptoms? Other explanations, including conventional allergies and digestive conditions, may need to be considered too.
It is important not to jump straight into a highly restrictive diet. Removing multiple foods without a clear reason can make it harder to meet your nutritional needs and may create unnecessary stress around eating.
Something to explore
Look for consistent patterns across your symptoms, food intake and environment. A structured review is more useful than assuming that one ingredient or food group is responsible.
Two simple things to try
Keep a simple symptom diary.
Note recurring symptoms alongside meals, sleep, alcohol, seasonal changes and other possible triggers. Look for repeatable patterns rather than assuming a particular food is responsible after one episode.
Avoid eliminating lots of foods at once.
If you suspect food-related symptoms, start by reviewing what you eat and the patterns you notice. Broad restrictions can reduce nutritional variety, and a carefully guided approach is preferable if dietary changes are needed.
7. Could your digestive health be affecting nutrient absorption?
Eating a varied diet is important, but it doesn't tell us everything about the nutrients available to your body.
Digestive conditions can sometimes affect the absorption of nutrients. Coeliac disease, for example, can cause fatigue and nutrient deficiencies, and some people experience relatively few obvious digestive symptoms.
Ongoing diarrhoea, persistent bloating, abdominal discomfort or changes in bowel habits may provide useful context. Heavy periods, dietary restrictions and a history of digestive problems can also be relevant when considering nutrient status.
This doesn't mean that digestive symptoms always explain fatigue, or that everyone who feels tired needs an extensive gut-health protocol. It means that digestion and nutrient status can be worth considering together when the wider picture suggests they may be connected.
Something to explore
Reflect on your digestive symptoms, dietary variety and any known deficiencies. If coeliac disease is a possibility, don't remove gluten before discussing testing with your GP, as doing so can affect the accuracy of the results.
Two simple things to try
Include a variety of plant foods.
Different vegetables, fruits, legumes, nuts, seeds and wholegrains provide different fibres and nutrients. Increase fibre gradually if you are not used to eating much of it, and adjust according to your digestive tolerance.
Notice persistent digestive changes.
Keep track of ongoing bloating, diarrhoea, abdominal discomfort or changes in bowel habits, particularly if these occur alongside fatigue. These symptoms may be useful clues when discussing possible causes and appropriate investigations.
8. How are stress, emotional wellbeing and your daily demands affecting you?
Stress requires energy. When life feels relentless, there may be little opportunity for recovery between work, caring responsibilities, family life and the many other demands we manage.
Long periods of stress can affect sleep, appetite, digestion, motivation and our ability to unwind. Emotional strain can also contribute to fatigue, whether or not you identify as feeling particularly anxious or low.
This isn't about suggesting that fatigue is all in your head. Physical and emotional factors often overlap, and both deserve to be taken seriously.
It is also worth considering your medications and supplements. Some can contribute to tiredness, and changes in how you feel may coincide with starting a new product or altering a dose. Prescribed medication should not be stopped or changed without appropriate advice.
Something to explore
Look at your overall balance of demands and recovery. Are you eating regularly, taking breaks and allowing time to rest? Are you expecting yourself to maintain the same pace despite feeling depleted?
Two simple things to try
Build in small pauses
A few minutes away from your screen, a short walk outdoors or a quiet cup of tea can provide a breathing space in a demanding day. Small pauses won't remove every source of stress, but they can create opportunities to reset.
Try a simple breathing practice
Sit comfortably and breathe gently, allowing your exhalation to be a little longer than your inhalation if that feels natural. Try it for a minute or two without forcing your breath. If it makes you feel light-headed or uncomfortable, return to normal breathing.
9. Is your cardiovascular health affecting your energy?
Your heart and circulation help deliver oxygen and nutrients to your tissues. If something is affecting this process, you may notice fatigue alongside other symptoms.
For example, you might find that activities which previously felt easy now leave you unusually breathless. You may notice dizziness, palpitations or a significant reduction in your exercise tolerance.
These symptoms can have several explanations, ranging from anaemia and medication effects to heart rhythm or other cardiovascular problems. They shouldn't simply be put down to being unfit, stressed or getting older.
Something to explore
Notice whether your fatigue is accompanied by breathlessness, dizziness, palpitations or a new reduction in your ability to carry out everyday activities. These details can help clarify what needs investigating.
Two simple things to try
Notice changes in your usual exercise tolerance.
Pay attention if stairs or a familiar walk suddenly leave you much more breathless, dizzy or exhausted than usual. Don't dismiss a new change as simply being unfit.
Choose comfortable movement when appropriate.
If you have no concerning symptoms and movement feels comfortable, gentle walking and regular breaks from sitting can support general cardiovascular health. New breathlessness, palpitations or dizziness need medical assessment rather than a new exercise target.
10. Are there other aspects of your health that need consideration?
Sometimes fatigue doesn't fit neatly into one category. Several small factors may be contributing, or there may be an underlying health condition that hasn't yet been identified.
Kidney or liver conditions, diabetes, autoimmune conditions, sleep disorders and other illnesses can all be associated with fatigue. This is one reason it is important not to assume that tiredness is simply a consequence of age, a busy lifestyle or hormonal changes.
Your wider health history matters.
When did the fatigue start?
Has it changed over time?
What other symptoms have appeared?
What medications do you take, and what investigations have already been carried out?
These questions help build a more complete picture and can prevent the focus from becoming too narrow.
Something to explore
Rather than trying to find a single explanation immediately, look at the pattern as a whole — including what has changed, what you have already tried and what has or hasn't helped.
Two simple things to try
Review what has changed.
Make a brief timeline of when the fatigue began, any illnesses around that time, changes in medication or supplements, and other symptoms. This can help you see the bigger picture.
Bring together the information you already have.
If you have previous blood results, a list of medications or supplements, or notes about symptoms, gather them in one place. This can make conversations with your healthcare professionals more focused and help avoid repeatedly starting from scratch.
What can you do if you can't seem to get your energy back?
When you're tired, it is tempting to try everything at once: a new supplement, a different diet, more exercise or a more elaborate morning routine.
But adding more things to an already demanding day isn't always helpful. A more considered approach starts with understanding your individual circumstances.
You could begin by:
Reviewing your meals.
Are you eating enough, regularly enough, and getting a useful balance of protein, fibre-rich carbohydrates, fats and a variety of plant foods?
Looking at your sleep and recovery.
Consider sleep quality, daily routines and whether you have enough opportunity to rest.
Noticing patterns.
Keep a brief record of your energy, sleep, menstrual cycle where relevant, digestion and other symptoms.
Reviewing supplements thoughtfully.
More isn't necessarily better, and supplements should be chosen with a clear purpose and appropriate consideration of safety.
Taking your symptoms seriously.
If fatigue is persistent, unexplained or affecting your everyday life, don't feel you have to solve it alone.
When is it important to speak to your GP?
Persistent fatigue can sometimes be a sign of an underlying medical condition, so it is important to seek medical advice if it lasts for several weeks without an obvious explanation, affects your daily life or comes with other concerning symptoms. Your GP can review your symptoms, medical history and medication, examine you where appropriate, and decide whether blood tests or other investigations are needed. Depending on your circumstances, these might include tests for anaemia, iron deficiency, thyroid problems, diabetes or other possible causes. You don't need to request every test on a list; the right investigations depend on your individual situation. Seek urgent medical help for severe or sudden symptoms, such as chest pain, severe breathlessness or fainting.
How can naturopathic nutrition support your energy?
If you have been feeling tired for a while, you may already have tried changing your diet, going to bed earlier or taking supplements — without seeing the improvement you hoped for.
This is where a more individualised approach can be useful.
In a naturopathic nutrition consultation, we can look at the bigger picture: your usual diet, digestive health, sleep, stress, hormonal changes, lifestyle, medical history and the supplements you currently take. Where relevant, we can also discuss existing blood test results and consider what questions may be worth taking back to your GP.
Rather than assuming there is one root cause, the aim is to identify the areas most relevant to you and prioritise realistic changes. That might involve reviewing your nutritional intake, exploring meal patterns, looking at sleep and recovery, or considering how several factors could be interacting.
This work can sit alongside appropriate medical care. It isn't a substitute for diagnosing or treating medical conditions, and it doesn't guarantee that a nutritional or lifestyle approach will resolve fatigue. But it can provide a structured way to review the factors within your day-to-day life that may be worth addressing.
If you're ready to explore your energy more closely, you can find out more about working with me and book a naturopathic nutrition consultation. We'll start with your individual health picture and work out what deserves attention first, rather than simply adding another list of things for you to try.
Explore naturopathic nutrition consultations
If you are unsure which consultation is the best fit, you can contact me before booking. I offer free discovery calls so we can chat about what you are experiencing right now and I can explain how I would support you.
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A final thought
Fatigue is not a personal failing, and it isn't always something that can be fixed by sleeping more or trying harder.
Your energy is influenced by a combination of factors, and sometimes the most useful first step is to pause, take stock and look at the whole picture. Understanding what may be contributing can help you make more informed decisions about what to explore next.