Why Do You Feel More Tired as You Get Older?
Is Low Energy After 50 Normal—or Is Your Body Trying to Tell You Something?
HEALTH
Coach Marcus Jones
8/3/202613 min read
Have you ever said:
“I just don't have the energy I used to have.”
Maybe you remember staying up late, getting a few hours of sleep, getting up the next morning, going to work, hitting the gym, handling your responsibilities...
And somehow doing it all over again.
One late night can have you looking at the clock at 8:30 p.m. wondering if it's too early to go to bed!
If you're over 50 and you've noticed that your energy isn't quite what it used to be, you're certainly not alone.
But here's something I want us to understand:
BEING CONSTANTLY EXHAUSTED IS NOT SOMETHING YOU SHOULD AUTOMATICALLY BLAME ON AGE.
Yes, our bodies change.
Our sleep can change.
Our activity levels can change.
Our health can change.
Our medications can change.
Our responsibilities can change.
But persistent fatigue can also be your body's way of telling you:
SOMETHING NEEDS ATTENTION.
Let's talk about it.
QUICK ANSWER: WHY MIGHT YOU FEEL MORE TIRED AFTER 50?
Fatigue can have MANY causes.
Some are related to lifestyle.
Others may be related to medical conditions or medications.
The National Institute on Aging describes fatigue as a feeling of weariness, tiredness, or lack of energy.
Fatigue can be a normal response to:
Physical activity
Emotional stress
Boredom
Lack of sleep
But it can also be associated with medical conditions and other health problems.
[Source 1]
Possible contributors include:
Poor-quality sleep
Sleep apnea
Too little physical activity
Too much exercise without adequate recovery
Stress
Anxiety or depression
Certain medications
Anemia
Thyroid problems
Diabetes
Heart disease
Kidney disease
Liver disease
Chronic pain
Infections
Other medical conditions
[Sources 1 and 2]
That's why:
“I'M JUST GETTING OLD”
isn't always a good enough explanation.
FIRST—TIREDNESS AND FATIGUE AREN'T ALWAYS THE SAME THING
We use the words interchangeably, but there can be an important difference.
You might feel sleepy because you stayed up too late.
You may feel tired because you completed a difficult workout.
Those feelings may improve after appropriate rest.
Fatigue can feel different.
It can feel like:
Persistent lack of energy
Weariness
Reduced motivation
Feeling physically drained
Difficulty completing normal activities
MedlinePlus distinguishes fatigue from drowsiness: drowsiness is the need to sleep, while fatigue involves a lack of energy and motivation.
[Source 2]
That's an important distinction.
Because if you're getting adequate sleep but still feel exhausted every day...
DON'T AUTOMATICALLY ASSUME YOU JUST NEED MORE COFFEE.
There may be something else going on.
SLEEP IS ONE OF THE FIRST PLACES TO LOOK
Let's start with the obvious one.
How are you sleeping?
And don't just ask:
“How many hours was I in bed?”
Ask:
“HOW WELL DID I ACTUALLY SLEEP?”
The National Institute on Aging says older adults generally need about:
7 TO 9 HOURS OF SLEEP EACH NIGHT.
[Source 3]
That's roughly the same amount recommended for adults in general.
One of the myths about aging is that older people simply don't need as much sleep.
That's not true.
What CAN change is the way we sleep.
As people age, sleep may become:
Lighter
Shorter
More fragmented
Interrupted more frequently
Older adults may also go to bed earlier and wake earlier.
[Source 3]
So you may spend eight hours in bed...
but that doesn't necessarily mean you received eight hours of restorative sleep.
YOUR SLEEP QUALITY MAY HAVE CHANGED
This is something many people over 50 experience.
Maybe you're waking up:
To use the bathroom.
Because you're hot.
Because you're uncomfortable.
Because your back hurts.
Because your spouse moved.
Because the dog moved.
Because somebody sneezed three houses down.
Sleep can become easier to interrupt.
NIA notes that medical conditions, pain, medications, insomnia, sleep apnea, and movement disorders can all interfere with sleep as people get older.
[Source 3]
And poor sleep doesn't just make you tired.
It can affect:
Attention
Memory
Mood
Decision-making
Reaction time
Daytime functioning
[Source 3]
That's why sleep isn't wasted time.
SLEEP IS PART OF YOUR HEALTH PLAN.
DON'T IGNORE SNORING AND SLEEP APNEA
This deserves special attention.
If someone tells you:
“You snore like a freight train!”
Don't automatically laugh it off.
Snoring does NOT automatically mean you have sleep apnea.
But it can be a sign.
Sleep apnea causes repeated interruptions in breathing during sleep.
That can interfere with sleep quality and contribute to daytime sleepiness or fatigue.
[Source 3]
If your spouse or partner notices that you:
Snore loudly
Gasp during sleep
Appear to stop breathing
Wake repeatedly
Wake with headaches
Are excessively sleepy during the day
Talk with your healthcare professional.
Sleep apnea can be evaluated and treated.
DON'T SPEND YEARS FEELING EXHAUSTED IF A TREATABLE SLEEP PROBLEM IS CONTRIBUTING.
SOMETIMES YOU'RE TIRED BECAUSE YOU DON'T MOVE ENOUGH
This sounds backwards.
You're tired...
so you don't exercise.
Then you don't exercise...
and you feel even less energetic.
The National Institute on Aging notes that regular physical activity may help improve energy levels and overall well-being.
[Source 1]
Exercise can also support:
Muscle function
Mobility
Sleep
Mood
Physical capacity
[Sources 1 and 4]
You don't have to destroy yourself in the gym.
Sometimes simply becoming more physically active can make a meaningful difference.
Walk.
Strength train.
Stretch.
Ride a bicycle.
Swim.
Garden.
Move.
ENERGY OFTEN NEEDS MOVEMENT.
BUT TOO MUCH EXERCISE CAN ALSO MAKE YOU TIRED
Here's the other side of the equation.
More isn't always better.
If you're exercising hard every day...
Sleeping five hours...
Not eating appropriately...
Not recovering...
And wondering why you feel exhausted...
Your body may simply need recovery.
NIA specifically notes that both too little exercise AND overdoing exercise without adequate rest can contribute to fatigue.
[Source 1]
Remember what we discussed during Week 1:
TRAINING + NUTRITION + RECOVERY.
All three matter.
Exercise is the stimulus.
Recovery is where adaptation occurs.
Give your body time to recover.
MUSCLE LOSS CAN MAKE EVERYDAY LIFE FEEL HARDER
Here's another connection to Week 1.
As we age, muscle function often declines, particularly when we're inactive.
The National Institute on Aging notes that older adults may eventually find ordinary activities more difficult when muscle function declines.
[Source 4]
Think about what that means practically.
If you're stronger...
Carrying groceries requires a smaller percentage of your maximum strength.
Climbing stairs requires less effort.
Getting up from the floor is easier.
Walking feels easier.
Now imagine those same activities with less strength.
Everything requires more effort.
That's another reason I keep saying:
BUILD AND PROTECT YOUR MUSCLE.
Strength gives you physical reserve.
YOUR FOOD MAY BE PART OF THE PROBLEM
Sometimes people eat in a way that doesn't support consistent energy.
Maybe breakfast is:
Coffee.
Then another coffee.
Lunch gets skipped.
Then by 3:00 p.m. you're starving.
You grab something sugary.
Your energy jumps.
Then crashes.
Then dinner becomes enormous because you haven't eaten properly all day.
Instead, think about building a sustainable eating pattern containing nutrient-dense foods appropriate for your individual health needs.
That may include:
Protein
Vegetables
Fruits
Whole grains
Beans and lentils
Nuts and seeds
Healthy fats
Appropriate carbohydrates
Adequate fluids
Food isn't simply about weight.
FOOD IS FUEL AND NUTRITION.
DON'T FORGET HYDRATION
Sometimes fatigue can occur when you're not drinking enough fluids.
And as we get busy, it's easy to forget.
Keep water available.
Drink regularly throughout the day according to your needs.
Your individual fluid needs can vary based on:
Activity
Climate
Medications
Kidney function
Heart conditions
Other health factors
If your physician has told you to restrict fluids, follow that medical guidance.
Don't take generic hydration advice over individualized medical instructions.
ANEMIA CAN CAUSE FATIGUE
Here's where we move beyond lifestyle.
Anemia is one medical condition that can make you feel tired.
With anemia, the blood may not carry enough oxygen to meet the body's needs.
Symptoms can include:
Fatigue
Weakness
Dizziness
Feeling cold
Shortness of breath
Headaches
[Source 5]
There are different types and causes of anemia.
Iron deficiency is one possibility.
But anemia can also be associated with:
Blood loss
Vitamin deficiencies
Chronic disease
Other medical conditions
So don't immediately run out and start taking iron because you're tired.
GET EVALUATED.
Too much iron can also be harmful.
Your healthcare professional can use blood tests to determine whether anemia is present and help identify the cause.
YOUR THYROID CAN AFFECT YOUR ENERGY
Your thyroid gland helps regulate important processes in your body.
When the thyroid is underactive—a condition called hypothyroidism—fatigue can be one symptom.
Other possible symptoms may include:
Feeling cold
Constipation
Dry skin
Weakness
Weight gain
Changes in hair
Changes in mood
[Source 6]
But here's the important part:
Those symptoms are NOT specific to thyroid disease.
Having fatigue doesn't mean:
“I have a thyroid problem.”
That's why healthcare professionals use your medical history, physical examination, symptoms, and laboratory testing when appropriate.
DON'T SELF-DIAGNOSE.
Get evaluated.
BLOOD SUGAR PROBLEMS CAN ALSO AFFECT ENERGY
Diabetes and other metabolic conditions can contribute to fatigue.
[Sources 1 and 2]
If you're experiencing persistent fatigue along with symptoms such as:
Increased thirst
Frequent urination
Unexplained weight changes
Blurry vision
Slow-healing wounds
Other concerning symptoms
Talk with your healthcare professional.
Depending on your individual circumstances, they may recommend blood glucose or A1C testing.
Again:
KNOW YOUR NUMBERS.
YOUR HEART AND LUNGS MATTER TOO
Persistent fatigue can sometimes be associated with cardiovascular or pulmonary conditions.
[Sources 1 and 2]
This is especially important if fatigue occurs with:
Chest discomfort
Unusual shortness of breath
Dizziness
Fainting
Swelling
New exercise intolerance
Palpitations
Other concerning symptoms
Don't assume:
“I'm just out of shape.”
If symptoms are new, severe, or concerning, seek medical attention.
Your body may be trying to tell you something.
YOUR MEDICATIONS MAY BE MAKING YOU TIRED
This is something many people don't think about.
As we get older, we're more likely to take medications.
Some medications may contribute to fatigue or drowsiness.
NIA and MedlinePlus identify medications such as certain:
Antidepressants
Antihistamines
Pain medications
Nausea medications
as possible contributors to fatigue.
[Sources 1 and 2]
Other medications may also affect energy depending on the person.
If you started feeling unusually tired after starting or changing a medication:
TALK WITH YOUR DOCTOR OR PHARMACIST.
But don't stop taking prescribed medication on your own.
The solution may involve adjusting timing, dosage, medication choice, or looking for another cause.
Let the healthcare professional help make that determination.
STRESS CAN DRAIN YOUR ENERGY
Not all fatigue starts in the body.
Sometimes LIFE is exhausting.
Think about everything people over 50 may be managing:
Work
Retirement decisions
Money
Aging parents
Adult children
Grandchildren
Relationships
Health concerns
Loss
Career changes
Caregiving
Business
Uncertainty about the future
Emotional stress takes energy.
NIA notes that anxiety, depression, grief, financial stress, and personal problems can all contribute to fatigue.
[Source 1]
That's why healthy aging isn't just:
BODY.
It's also:
MIND.
And for me:
SPIRIT.
Take care of all three.
RETIREMENT CAN AFFECT ENERGY IN WAYS YOU DON'T EXPECT
Here's something interesting.
You might think retirement automatically means:
“Now I'll have all this energy!”
Not necessarily.
NIA notes that boredom and loss of structure after leaving a busy working life can contribute to feelings of fatigue.
[Source 1]
That makes sense to me.
When you have:
Purpose.
Goals.
People depending on you.
Things you're excited about.
A reason to get up.
You tend to engage differently with life.
That's one reason I believe retirement shouldn't mean:
RETIRE FROM LIFE.
You may retire from your JOB.
But you don't have to retire from:
Purpose.
Learning.
Serving.
Building.
Helping.
Growing.
I may be retired...
but I'm not finished.
There's a difference.
SOMETIMES YOU NEED REST—NOT ANOTHER CUP OF COFFEE
Coffee has become the answer to everything.
Tired?
Didn't sleep?
Long meeting?
Need to work late?
And yes, I enjoy coffee too.
But caffeine isn't a substitute for sleep.
NIA notes that consuming too much caffeine—especially later in the day—can interfere with sleep.
[Source 1]
Then what happens?
You're tired because you didn't sleep.
So you drink caffeine.
The caffeine interferes with sleep.
Then you're tired again tomorrow.
That's a cycle.
Be thoughtful about:
HOW MUCH CAFFEINE YOU USE AND WHEN YOU USE IT.
ALCOHOL CAN WORK AGAINST GOOD SLEEP
Some people use alcohol because they believe it helps them sleep.
You may feel sleepy initially.
But alcohol can interfere with healthy sleep and may also interact with medications.
[Source 1]
If you're struggling with sleep and energy, look honestly at your alcohol use.
Especially alcohol consumed close to bedtime.
Sometimes improving energy isn't about adding something.
It's about:
REMOVING SOMETHING THAT'S GETTING IN THE WAY.
STOP NORMALIZING EXHAUSTION
This is one of the biggest messages I want you to take from today's article.
We've created a culture where being exhausted is almost a badge of honor.
People brag:
“I only sleep four hours.”
That's not the flex you think it is.
You need recovery.
You need sleep.
You need nutrition.
You need movement.
You need mental rest.
And sometimes you need medical evaluation.
CONSTANT EXHAUSTION SHOULD NOT BECOME YOUR NORMAL.
A SIMPLE COACH MARCUS ENERGY CHECKLIST
If you're regularly feeling tired, ask yourself these questions.
1. HOW MUCH AM I SLEEPING?
Am I consistently getting enough sleep?
2. HOW WELL AM I SLEEPING?
Do I wake repeatedly?
Do I snore heavily?
Do I wake refreshed?
3. AM I MOVING?
Am I physically active most days?
4. AM I RECOVERING?
Am I exercising too much without enough rest?
5. HOW AM I EATING?
Am I eating regular, nutrient-dense meals?
6. AM I HYDRATED?
Am I drinking enough fluids for my individual needs?
7. HOW MUCH CAFFEINE AM I USING?
Especially later in the day?
8. HOW MUCH ALCOHOL AM I USING?
Could it be interfering with my sleep or medications?
9. HOW IS MY STRESS?
Am I mentally exhausted?
10. HAVE MY MEDICATIONS CHANGED?
Did the fatigue begin after starting or changing something?
11. HOW LONG HAS THIS BEEN GOING ON?
A bad day is one thing.
Several weeks of unexplained fatigue is different.
WHEN SHOULD YOU TALK WITH YOUR DOCTOR?
NIA recommends contacting your healthcare professional when tiredness or low energy continues for several weeks without relief.
[Source 1]
That's important.
Don't spend six months saying:
“I'm getting old.”
Your healthcare professional may ask about:
Sleep
Physical activity
Appetite
Diet
Medications
Stress
Mental health
Other symptoms
They may perform an examination and, depending on your situation, order laboratory tests.
[Sources 1 and 2]
Those tests might evaluate possibilities such as:
Anemia
Thyroid function
Diabetes
Kidney function
Liver function
Infection
Other conditions
[Source 2]
Treatment depends on the CAUSE.
That's why finding the cause matters.
MY 7 ENERGY RULES AFTER 50
If you remember nothing else from today's article, remember these:
1. DON'T AUTOMATICALLY BLAME AGE
Persistent fatigue deserves attention.
2. PROTECT YOUR SLEEP
Aim for adequate, quality sleep.
3. MOVE YOUR BODY
Physical activity can support energy, mood, strength, and sleep.
4. BUILD AND MAINTAIN MUSCLE
A stronger body can make everyday activities easier.
5. EAT AND HYDRATE WITH PURPOSE
Give your body what it needs to function.
6. REVIEW YOUR STRESS AND MEDICATIONS
Both can affect how you feel.
7. GET CHECKED WHEN SOMETHING DOESN'T FEEL RIGHT
Don't guess.
Don't self-diagnose.
Get evaluated.
AGE MAY CHANGE YOUR ENERGY—BUT DON'T GIVE UP YOUR ENERGY
Here's what I want you to remember.
You may not have the exact same energy at 57 that you had at 27.
I don't expect to.
Life has changed.
My body has changed.
My responsibilities have changed.
My recovery has changed.
But I refuse to accept the idea that getting older automatically means:
GETTING TIRED, WEAK, AND SITTING DOWN.
No sir.
I still have things to do.
People to help.
Places to go.
Work to accomplish.
A body to take care of.
A purpose to fulfill.
That's why I pay attention to:
Sleep.
Movement.
Strength.
Nutrition.
Recovery.
Stress.
And my health.
If you're constantly exhausted, don't simply reach for another energy drink and keep pushing.
Ask:
WHY AM I TIRED?
Maybe you need more sleep.
Maybe you need more movement.
Maybe you need better nutrition.
Maybe you need recovery.
Maybe you need less stress.
Maybe you need your medications reviewed.
Or maybe your body is telling you that it's time to see your healthcare professional.
Listen to it.
Because healthy aging isn't about pretending we're still 25.
It's about learning how to take better care of ourselves at 50, 60, 70, and beyond.
And remember:
DON'T JUST GET OLDER. GET BETTER AT IT.
Faith. Health. Wealth. Build All Three.
— Coach Marcus Jones
Medical, Fitness & Nutrition Disclaimer
This article is provided for general educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease or medical condition and should not be considered medical advice, nutritional counseling, mental health treatment, or an individualized exercise prescription. Fatigue and low energy can have many causes, including sleep disorders, medications, nutritional issues, mental health conditions, infections, anemia, endocrine disorders, cardiovascular disease, diabetes, kidney or liver disease, and other medical conditions. Do not use this article to self-diagnose the cause of persistent fatigue or to begin, discontinue, or alter medication or treatment. Consult your physician or another qualified healthcare professional if fatigue is persistent, unexplained, worsening, interfering with normal activities, or accompanied by other concerning symptoms. Seek urgent or emergency medical care for symptoms such as chest pain, severe difficulty breathing, fainting, sudden confusion or weakness, or other symptoms that may indicate a medical emergency. Consult a qualified healthcare professional before substantially changing your exercise, nutrition, supplement, sleep, or wellness routine, particularly if you have existing medical conditions or take prescription medications.
Source Annotations & Further Reading
[Source 1] National Institute on Aging — Fatigue in Older Adults. National Institutes of Health.
The National Institute on Aging explains that fatigue can be a normal response to activity, emotional stress, boredom, or inadequate sleep, but persistent fatigue may also indicate a medical or mental health issue. NIA identifies possible contributors including anemia, sleep disorders, diabetes, heart, kidney, liver and thyroid diseases, infections, chronic pain, certain medications, stress, anxiety, depression, and lifestyle habits. NIA recommends contacting a healthcare professional when fatigue persists for several weeks.
[Source 2] MedlinePlus — Fatigue. U.S. National Library of Medicine.
MedlinePlus defines fatigue as weariness, tiredness, or lack of energy and distinguishes it from drowsiness. Potential causes include inadequate sleep, anemia, thyroid disorders, diabetes, heart disease, infections, chronic pain, medications, mental health conditions, and other medical problems. Persistent unexplained fatigue may warrant physical examination and laboratory testing to determine the underlying cause.
[Source 3] National Institute on Aging — Sleep and Older Adults. National Institutes of Health.
NIA states that older adults generally need approximately seven to nine hours of sleep per night, similar to other adults. However, sleep patterns can change with age: sleep may become lighter and shorter, and older adults may wake more frequently. Medical conditions, pain, medications, insomnia, sleep apnea, and movement disorders can also interfere with sleep quality.
[Source 4] National Institute on Aging — What Do We Know About Healthy Aging? National Institutes of Health.
NIA identifies physical activity, healthy eating, adequate sleep, mental health, and appropriate healthcare as important components of healthy aging. Research discussed by NIA indicates that muscle function commonly declines with age, while regular physical activity may help older adults maintain muscle mass and physical function.
[Source 5] MedlinePlus — Anemia. U.S. National Library of Medicine / National Institutes of Health.
MedlinePlus explains that anemia occurs when the blood does not carry enough oxygen to the body. Symptoms can include tiredness, weakness, feeling cold, dizziness, headaches, and shortness of breath. Anemia has multiple potential causes, so diagnosis and appropriate treatment require medical evaluation rather than simply assuming iron deficiency.
[Source 6] MedlinePlus Medical Encyclopedia — Hypothyroidism.
MedlinePlus identifies fatigue or feeling slowed down as one potential symptom of hypothyroidism. Other possible symptoms include constipation, cold intolerance, weakness, dry skin, weight gain, and changes in hair or mood. Because these symptoms overlap with many other conditions, appropriate medical evaluation and laboratory testing are needed for diagnosis.
Week 2 — Metabolism, Energy & Weight
Day 1: Does Your Metabolism Really Slow Down as You Get Older?
Day 2: Why Do You Feel More Tired as You Get Older?
Day 3: What Is the Best Time of Day to Exercise?
Day 4: Is Walking Enough Exercise After 50?
Day 5: How Many Steps Should Adults Over 50 Get Each Day?
Day 6: What Is the Fat-Burning Heart Rate Zone?
Day 7: Why Is Maintaining Muscle Important for Your Metabolism?
Coach Marcus Jones 90-Day Faith, Health & Wealth Serie, Week 2 — Metabolism, Energy & Weight, Day 2 — Why Do You Feel More Tired as You Get Older?