Why Am I So Tired? Understanding Fatigue in Women
Why Am I So Tired? Understanding Fatigue in Women
Feeling tired has become so common that many women assume it’s just part of life. Between work family responsibilities, caregiving, and daily stress, it’s easy to ignore ongoing fatigue and push through another day.
But feeling exhausted all the time isn’t something you should accept.
Women are more likely than men to experience persistent fatigue. They’re also more likely to experience depression and chronic stress, which can drain energy levels.
“Society puts all these expectations on women to be everything to everyone, and it’s impossible to keep up,” says Erin Johnson Cole, DNP, a certified midwife and an associate professor in the University of Utah College of Nursing.
If you’re constantly feeling tired, understanding the cause is the first step toward feeling better.
Common Causes of Fatigue in Women
Fatigue is a common symptom with many possible causes. It can be linked to a poor night’s sleep, or to more serious medical conditions.
Some of the most common causes include:
- Anemia: Heavy menstrual bleeding and low iron intake are common causes of anemia in women. Many women don’t realize their periods are unusually heavy because they’ve always been that way. Over time, significant blood loss can lower iron levels and lead to anemia. Fatigue is one of its hallmark symptoms.
- Mental Health Conditions: Women experience depression and anxiety at higher rates than men. Many also carry a disproportionate load of housework, childcare, and eldercare for aging parents. These pressures can affect mental health and contribute to ongoing fatigue, low energy, and difficulty concentrating.
- Thyroid Dysfunction: Thyroid disease is up to eight times more common in women than men. In fact, about one in eight women will develop a thyroid disorder in their lifetime. Both low and high thyroid hormone levels can cause fatigue, although low thyroid function is the more common culprit. Thyroid issues also become more common with age.
- Sleep Disorders: Poor sleep can quickly take a toll on your energy. Common sleep-related causes of fatigue include obstructive sleep apnea, insomnia, inadequate sleep and poor sleep quality. Insomnia alone is 40% more common in women than men.
Simple Ways to Boost Your Energy
Healthy lifestyle habits can make a meaningful difference in how you feel day to day.
1. Move Your Body
Aim for 150 minutes of moderate‑intensity exercise per week. Multiple short exercises throughout the day can boost your metabolism. Even a short walk around the block can help.
2. Prioritize Sleep
Try to get seven to eight hours of sleep each night. Going to bed at the same time each evening and limiting screen time before bed can improve sleep quality. Create a wind‑down routine that helps signal to the body that it’s time for sleep.
3. Eat Balanced Meals
Follow a heart-healthy diet that includes:
- Fruits and vegetables
- Complex carbs
- Lean proteins
- Healthy fats
Limiting your caffeine, sugar, and alcohol may also help prevent energy crashes.
4. Check Your Vitamin Levels
Low levels of vitamin B12 and vitamin D can contribute to fatigue. Talk with your doctor about whether testing may be appropriate for you.
5. Care for Yourself
Women often spend so much time caring for others that their own needs fall to the bottom of the list. Johnson Cole encourages women to make time for activities that restore their energy and reduce stress.
Consider:
- Schedule regular “me time”
- Let go of unrealistic expectations
- Connect with friends in person
- Spend time outdoors
- Take it one day at a time—it’s okay to slip up
“Women spend lots of energy caring for others, but they deserve care, too,” Johnson Cole says. “If you’re experiencing persistent fatigue, it’s worth seeking help to understand why and to feel better.”
When Should You See a Doctor About Fatigue?
It’s normal to feel tired after a busy week or a few nights of poor sleep. But fatigue that lasts longer than two weeks shouldn’t be brushed off—especially if it’s getting worse, disrupting daily life, or occurring alongside with new symptoms.
Talk with your doctor if you experience fatigue along with:
- Unexplained weight changes
- Hair or skin changes
- Shortness of breath
- Sleep disturbances
Having cared for many patients with persistent fatigue, Johnson Cole is passionate about helping women find answers and regain their energy.
“I appreciate that University of Utah Health is up to date on the newest evidence, guidelines, and medications,” Johnson Cole says. “Our providers care deeply that people are being heard and seen fully. And if a patient needs a specialist, I can call them directly and help get that visit set up. That’s the benefit of a large academic health system.”
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