Self-help tips to fight tiredness

Have an active lifestyle. To regain lost energy, you should first have your testosterone levels tested to determine the best course of treatment, including possibly testosterone replacement therapy. You can also use these helpful tips to avoid further fatigue and low energy:

Low energy (Fatigue)

Fatigue is one of the most common symptom of Low Testosterone, according to the American Urology Association. The experience can vary from case to case and depends on things like your age, lifestyle, and level of stress or anxiety. Some men describe having low physical energy that prevents them from exercising and being active, while others say they feel sleepy throughout the day, even after getting a full night’s rest the evening before. Some folks might attribute this to depression or feeling overworked, or simply part of the aging process. But a significant drop in energy – especially in men who are active and maintain a consistent sleep pattern – is likely the result of Low Testosterone.

Low Testosterone, or more clinically, hypogonadism, is a condition that occurs when the male body doesn’t produce enough testosterone. Hypogonadism is common in men of a certain age, and it usually impacts sex drive, but younger men who experience Low Testosterone are likely to have more symptoms than just a decrease in sexual desire or performance. In fact, the University of Wisconsin School of Medicine and Public Health found that testosterone plays an important rule with cellular function, as well. This impacts things like cognition, bone health, and, of course, fatigue. That’s why getting a good night’s sleep doesn’t improve the energy of people experiencing a decrease in testosterone. Hormonal imbalance of any kind has an adverse effect on multiple bodily processes, including sleep. Trying to improve your energy while also having Low T is basically like having one arm tied behind your back in a fist fight. You are going to take as many punches as you throw, if not more. It’s a losing battle if you don’t have the proper treatment.

Does Low Testosterone cause fatigue?

Yes, Low Testosterone has a negative impact on your energy and increases fatigue in men. Testosterone is the hormone that regulates your vitality and energy levels. It also sustains your metabolism and contributes to physical performance. When you are low on testosterone, your body operates much less efficiently, which decreases your energy and leaves you feeling drained and lethargic. How can you tell the difference between Low Testosterone and simply feeling tired? The fatigue is chronic. Usually, a good night’s sleep or a relaxing weekend can boost your energy and get you back on track. But chronic fatigue – the kind brought on by Low Testosterone – persists even after taking the time to recharge.

When you feel constantly fatigued, it affects everything from your job performance, your relationships with friends, family and significant other, and even your memory. It can also negatively impact your mood. You might start feeling depressed or unmotivated to do things like exercise or socialize, and when you are inactive, your energy levels tend to decrease as well, which creates an unhelpful loop that can be hard to break. For men who are active and enjoy keeping busy, fatigue brought on by Low Testosterone can throw everything out of rhythm.

It is also important to remember that while a drop in energy could be a direct result of hypogonadism or naturally decreased testosterone, it’s equally as possible that a general lack of energy in your life could decrease your testosterone levels. As men age, their testosterone levels naturally decline, and while treatments like hormone replacement therapy are a viable option, any doctor will tell you that there is no cure for aging. If you’re a man in your twenties or thirties who tends to have bad habits like laziness or poor eating, you are more likely to experience a decrease in testosterone earlier in life. That’s why it’s important to have your testosterone levels checked regularly starting around age 25.

How do you combat fatigue?

Have an active lifestyle. To regain lost energy, you should first have your testosterone levels tested to determine the best course of treatment, including possibly testosterone replacement therapy. You can also use these helpful tips to avoid further fatigue and low energy:

• Increase your exercise. Sure, this might leave you feeling tired after the fact, but physical activity naturally increases testosterone and will help tremendously with improving your overall energy levels.
• Switch up the diet. Eliminating fried food and cutting back on alcohol will also increase testosterone naturally. Introduce more vegetables and lean protein into your diet, and make sure to refuel after big workouts to keep your blood sugar levels normal.
• Stick to a sleep schedule. Your body tends to produce testosterone overnight, so if you get to bed and wake up around the same time each day, it can help optimize that process. This can be tough depending on your schedule but modifying your behavior to help regulate your bodily systems is a great practice, in general.

These lifestyle changes, in conjunction with testosterone replacement therapy provided by SynergenX, will get rid of your low energy, and remove fatigue effectively, safely, and holistically.

Self-help tips to fight tiredness

If you feel you’re suffering from fatigue, which is an overwhelming tiredness that isn’t relieved by rest and sleep, you may have an underlying medical condition. Consult a GP for advice.

Eat often to beat tiredness

A good way to keep up your energy through the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often.

Get moving

You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you’ll have more energy.

Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.

Start with a small amount of exercise. Build it up gradually over weeks and months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.

Lose weight to gain energy

If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic.

Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise.

Sleep well

Many people don’t get the sleep they need to stay alert through the day.

The website of the Royal College of Psychiatrists has information on sleeping well.

Tips for sleeping well include:

• going to bed and getting up in the morning at the same time every day
• avoiding naps in the day
• taking time to relax before you go to bed

Reduce stress to boost energy

Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be:

• working out at the gym
• yoga or tai chi
• listening to music or reading
• spending time with friends

Whatever relaxes you will improve your energy.

Talking therapy beats fatigue

There’s some evidence that talking therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight fatigue, or tiredness caused by stress, anxiety or low mood.

See a GP for a referral for talking treatment on the NHS, or for advice on seeing a private therapist.

Cut out caffeine

Caffeine is a stimulant which means it makes you feel more awake. But it can also disrupt your usual sleep rhythms, leading to problems sleeping and then daytime tiredness.

Products that caffeine is found include:

• coffee
• tea
• fizzy drinks
• energy drinks
• some painkillers and herbal remedies

The effects of caffeine on the body can last up to 7 hours, so you may want to avoid it in the evening if you are having trouble sleeping.

If you do want to cut caffeine out of your diet completely then the charity The Sleep Charity recommends you reduce your intake gradually. Trying to suddenly stop can lead to insomnia and headaches.

Drink less alcohol

Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you’ll be tired, even if you sleep a full 8 hours.

Cut down on alcohol before bedtime. You’ll get a better night’s rest and have more energy.

The NHS recommends that men and women should not regularly drink more than 14 units a week and should try to have several alcohol-free days each week.

Drink more water for better energy

Sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise.

More in Sleep and tiredness

Page last reviewed: 8 November 2023
Next review due: 8 November 2026

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