As we get older, it’s common to find yourself getting tired more easily or feeling fatigued even when you haven’t done much activity. Many factors can contribute to increased tiredness and fatigue as we age. Let’s explore some of the key reasons this happens and what you can do about it.
Changes in Sleep Patterns
One major reason we tend to feel more tired as we get older is that our sleep patterns and sleep quality often change. Here are some key ways sleep changes with age:
- Reduced total sleep time – As we age, we tend to sleep less per night on average.
- More fragmented sleep – Older adults often have reduced sleep efficiency and more nighttime awakenings.
- Less time in deep sleep stages – The amount of restorative deep (or “slow wave”) sleep decreases.
- Changes in circadian rhythms – Older people tend to feel sleepy earlier and wake up earlier.
These changes reduce the quality and restorative benefits we get from sleep. If you’re now sleeping less, and more lightly, than you did when you were younger, it’s understandable that you feel more tired during the day.
Increased Prevalence of Sleep Disorders
In addition to natural changes in sleep patterns, older adults are also more likely to experience common sleep disorders like:
- Insomnia – Difficulty falling asleep and staying asleep.
- Sleep apnea – Interrupted breathing during sleep, which reduces oxygen levels.
- Restless leg syndrome – Uncomfortable sensations in the legs at night.
- Excessive daytime sleepiness – Persistent drowsiness and falling asleep during the day.
These conditions can make it harder to get enough high-quality sleep at night. Treatment of sleep disorders can often help improve sleep and reduce daytime fatigue.
Medications Can Contribute to Fatigue
Many medications commonly prescribed to older adults can also contribute to daytime sleepiness and fatigue as a side effect. Some examples include:
- Blood pressure medications
- Antidepressants
- Antihistamines
- Pain medications
- Muscle relaxants
Check with your doctor if you feel a medication you take may be exacerbating fatigue. Adjustments to dosages or timing may help.
Less Efficient Metabolism
Our metabolism slows down as we get older, meaning the body converts calories and nutrients into energy less efficiently. This age-related metabolic slowdown can increase feelings of fatigue, especially after eating. Older people tend to feel sleepiest in the early afternoon when our bodies are producing less cortisol, a stimulating hormone.
Changes in Hormone Levels
Hormonal changes as we get older can also leave us more prone to fatigue:
- Declining estrogen levels in women contribute to fatigue.
- Reduced testosterone in men is associated with decreased energy.
- Lower DHEA and melatonin levels can make people feel more tired.
Your doctor can test hormone levels to see if supplementation could help with fatigue.
Less Efficient Muscles
Our muscle mass, strength and endurance all gradually decline as we age. This age-related loss of muscle mass is called sarcopenia. With less muscular reserves, any exertion can more quickly sap our energy. Older muscles also gather metabolic byproducts like lactic acid faster, making activities feel more tiring.
Increased Inflammation
Chronic low-grade inflammation often increases as we get older. This age-related inflammation stresses the body and research shows it is linked to increased fatigue. Chronic health problems more common later in life like arthritis, heart disease and diabetes also involve inflammation.
Other Health Conditions
Fatigue is a common symptom of many age-related health problems. Any condition that leaves you less active or causes pain, discomfort or poor sleep will likely leave you more tired during the day. Common culprits for increased fatigue include:
- Arthritis
- Diabetes
- Cancer
- COPD
- Congestive heart failure
- Kidney disease
- Depression
- Anemia
- Thyroid disorders
Treating any underlying health conditions can help improve fatigue. Always discuss significant, persistent fatigue with your doctor.
Less Physical Activity
Being less physically active is another reason many people feel more tired as they get older. Without regular exercise, our endurance declines. Being sedentary also leads to muscle loss over time. Starting or increasing exercise tailored to your fitness level can help combat fatigue.
Tips to Reduce Fatigue
If you feel more wiped out during the day than you used to, there are many things you can try to help overcome fatigue:
- Get checked for any underlying health issues.
- Treat sleep disorders like sleep apnea.
- Ask your doctor about medications possibly worsening fatigue.
- Limit naps to 30 minutes to avoid disrupting nighttime sleep.
- Increase bright light exposure in the morning to stimulate wakefulness.
- Exercise regularly but don’t overdo it – start slowly.
- Focus on strength training to build muscle.
- Reduce inflammation through diet, exercise, stress reduction.
- Consume energizing foods like lean proteins, fruits.
- Stay well hydrated.
- Limit alcohol which can impair sleep quality.
Making lifestyle changes to sleep better, control health issues, exercise appropriately, and eat well can help you fight fatigue. But significant tiredness or exhaustion warrants checking with your physician.
The Bottom Line
Feeling wiped out more easily is common as we get older due to changes in sleep, metabolism, muscle mass, hormones, and health status. But fatigue is not an inevitable part of aging. Targeting lifestyle factors like activity, diet and sleep can help overcome tiredness. If fatigue becomes persistent or excessive, always discuss it with your doctor to identify any treatable causes. Addressing increased tiredness is important for protecting your health, well-being and quality of life as you age.
References
- Hsieh S, Su S, Ho T, Li C, Hsiung C, Huang Y, Lai C. Factors associated with fatigue in older adults. Geriatr Gerontol Int. 2019 Oct;19(10):961-964.
- Dzierzewski JM, Buman MP, Giacobbi Jr PR, Roberts BL, Aiken-Morgan AT, Marsiske M, McCrae CS. Exercise and sleep in community-dwelling older adults: evidence for a reciprocal relationship. J Sleep Res. 2014 Feb;23(1):61-8.
- Piovezan RD, Abucham J, Dos Santos RV, Mello MT, Tufik S, Poyares D. The impact of sleep on age-related sarcopenia: Possible connections and clinical implications. Ageing Res Rev. 2015 Nov;23(Pt B):210-20.
- Browne BJ, Van Lil E, Otten R, Van Someren EJW, Rockwood K, Aartsen MJ. Investigating the bidirectional associations between daytime napping and nighttime sleep in older adults. Nat Sci Sleep. 2020 Apr 7;12:149-159.
- Dantzer R. Neuroimmune Interactions: From the Brain to the Immune System and Vice Versa. Physiol Rev. 2018 Jan 1;98(1):477-504.
- Bonardi JMT, de Rezende LFM, Rey-López JP, Luiz OC, Hallal PC. Sedentary behavior and health outcomes among older adults: a systematic review. BMC Public Health. 2014 Dec 23;14:333.
Conclusion
In summary, there are many interconnected reasons we tend to experience greater fatigue as we age. Declines in sleep quality and quantity, muscle mass, hormone levels and metabolism efficiency all play a role. Understanding the root causes for your increased tiredness is the first step to revitalizing your energy. Addressing lifestyle factors like sleep, nutrition, activity and reducing inflammation can counteract age-related fatigue. If simple solutions don’t work, be sure to talk to your doctor to uncover and treat any underlying medical issues contributing to exhaustion. By taking steps to improve your sleep health, activity levels, diet and manage chronic illnesses, you can help minimize fatigue and continue to thrive in your later years.