What Is Fatigue and Why Do I Feel So Tired?
Fatigue is more than feeling sleepy – it’s a deeper sense of physical and mental weariness that doesn’t always go away with rest[1]. This constant tiredness can show up alongside headaches, lack of energy, muscle and joint pain, or difficulty concentrating. Some also experience mood changes, dizziness, or even a sore throat as part of the body’s stress response.
As we move into the cooler months, seasonal factors start to play a bigger role. Shorter daylight hours may affect our circadian rhythm and lower our serotonin levels, impacting mood and motivation. Reduced sunlight also affects Vitamin D levels, which is a key player in maintaining energy and immune health[2].
Understanding Seasonal Fatigue
Why It Happens
During autumn and winter, our exposure to natural light decreases. This may lead to slower production of serotonin, also known as the “feel-good” hormone, and increased melatonin, which makes us feel sleepier. Our metabolism may also shift slightly, prioritising warmth and rest over activity.
At the same time, modern life often keeps us indoors, eating heavier foods, and exercising less – all of which can worsen fatigue and tiredness.
Other Contributing Factors
- Poor sleep quality or irregular sleep patterns
- Nutrient deficiencies (especially iron, Vitamin D, or B vitamins)
- Chronic stress, depression or emotional strain
- Hormonal changes (such as puberty, pregnancy, or menopause)
- Overuse of stimulants such as caffeine
When to Seek Help
If you experience constant fatigue, persistent headaches, or symptoms such as dizziness or sore throat that don’t improve with rest, it’s worth discussing with a medical professional. Fatigue can sometimes indicate underlying conditions such as anaemia, thyroid imbalance, diabetes, or chronic fatigue syndrome.
Herbal Allies for Seasonal Fatigue
Herbal remedies may help the body manage fatigue by supporting its response to stress, sustaining the nervous system, and promoting overall vitality.
Note: Before considering any herbal remedies, we recommend speaking to a registered herbalist first. Book a consultation at Napiers to receive personalised guidance based on your individual health profile.
Adaptogens:
Adaptogenic herbs are known for helping the body adapt and respond more effectively to physical, emotional, and environmental stressors. Here are some well-known adaptogens that are traditionally used to address stress and fatigue:
Ashwagandha (Withania somnifera) has been traditionally used for its potential to influence the body’s stress response, particularly through its relationship with cortisol – the primary stress hormone. It is also valued for its gentle support of sleep quality and overall resilience. Many people find it helpful during periods of emotional strain, low motivation, or mental fatigue, as it promotes a steady balance between calm and energy.
Try: Napiers Ashwagandha Root Tincture
Rhodiola (Rhodiola rosea) has a long tradition of use in supporting stamina, concentration, and overall vitality. Sometimes referred to as “arctic root,” it has been studied for its potential to help the body adapt to mental and physical stress by supporting focus and energy. Rhodiola is often chosen during times of emotional exhaustion, low motivation, or reduced performance, as it may help encourage mental clarity and endurance without overstimulation.
Try: Napiers Arctic Root Tincture
Learn more about adaptogens for stress management here, which may help address fatigue.
Natural Herbal Support for Energy and Clarity
Beyond adaptogens, several herbs are traditionally used to support circulation, focus, and sustained vitality. These botanicals may help uplift mental clarity and alertness, providing gentle encouragement for mind and body during times of low energy or fatigue.
Ginkgo biloba has a long history of traditional use for supporting circulation and cognitive function. It is often chosen to encourage mental sharpness and concentration, particularly during times of mental fatigue or when focus feels harder to maintain. Some people find it helpful for promoting a steady sense of alertness without overstimulation.
Rosemary is widely recognised for its invigorating aroma and uplifting properties. Traditionally, it has been used to stimulate focus and mental clarity, especially during periods of sluggishness or reduced concentration.
Gotu Kola has been valued in many traditional systems of medicine for its rejuvenating qualities. It is often used to support cognitive function, circulation, and overall vitality. Some people find Gotu Kola particularly beneficial when feeling mentally drained or in need of gentle renewal for both mind and body.
Try a blend of these revitalising herbs in Napiers Study Blend Tea. Combined with the de-stressing properties of Lemon Balm and Rhodiola, this tea is a great option for those who struggle with tiredness and fatigue.
Liver and Detox Support
Since the liver plays a key role in regulating the body’s energy, processing nutrients, and supporting a healthy metabolism[3], times of sluggishness or low vitality can be a good opportunity to offer it some gentle herbal support.
Milk Thistle has been traditionally used to support liver function and help protect the liver from everyday stressors. It’s often chosen during times of low energy, as it may assist the body’s natural detoxification processes and promote overall vitality.
Try: Napiers Milk Thistle
Dandelion Root is often used to support digestion and encourage the healthy flow of bile. By promoting efficient breakdown of food and nutrient absorption, it may help sustain energy levels and reduce that heavy, sluggish feeling that sometimes accompanies fatigue.
Try: Napiers Dandelion Root Tincture
Supplement Support
Alongside herbs and lifestyle changes, certain nutritional supplements may help support energy and overall vitality during times of constant tiredness and fatigue. These gentle additions may be especially useful when dietary intake alone isn’t meeting your body’s needs.
CoQ10 (Coenzyme Q10) is a naturally occurring compound found in every cell of the body, where it plays an essential role in energy production. It supports the mitochondria, the “powerhouse” of the cell, helping to convert nutrients into usable energy. Levels of CoQ10 naturally decline with age, and some people find supplementation beneficial during periods of low energy or increased physical demand.
This supplement delivers 100mg of Kaneka Ubiquinol™, a premium, yeast-fermented form of CoQ10 that’s bio-identical to the CoQ10 your body produces naturally. As the most researched form of ubiquinol, Kaneka is backed by decades of scientific studies supporting its safety and effectiveness. Expertly blended with natural ingredients, it’s designed to help boost stamina, enhance recovery, and support overall vitality – making it an ideal addition to your daily wellness routine.
To explore more about CoQ10, read our guide on what it is and how it supports energy and vitality.
Magnesium can be a helpful addition for those experiencing disrupted sleep linked to fatigue. Magnesium contributes to normal muscle function and supports the nervous system, making it particularly valuable for relaxation and recovery. A steady intake may also ease tension and promote better sleep quality, which in turn supports overall energy levels.
Try: Napiers Sea Pure Magnesium
This a premium supplement containing highly absorbable bioactive marine magnesium. Harvested from the pristine waters of the Irish Sea, this magnesium formula provides a high-strength dose of this essential mineral, plus a rich source of trace minerals for superior absorption and utilisation by the body.
Learn more about the benefits, forms, and recommended intake of magnesium in our guide.
Lifestyle Approaches to Boost Energy
1. Prioritise Rest and Sleep
Fatigue can often be traced back to inconsistent sleep routines. Aim for 7–9 hours of quality sleep each night, keep a regular bedtime and wake-up schedule, limit caffeine after midday and reduce screen use before bed.
2. Move Gently but Regularly
Physical activity boosts endorphins, improves circulation, and enhances energy. You could try taking a brisk morning walk in daylight to support your body clock or gentle stretching to reduce tension and aid circulation.
Mindful movements, blending mindful awareness with physical exercise, may also be beneficial, allowing the body and mind to reconnect and helping you find calm amidst the pace of daily life. Learn more about mindful movements in our blog here.
3. Eat to Sustain Energy
Nourishment plays a vital role in maintaining vitality. Focus on whole foods, lean proteins, and complex carbohydrates. Make sure to include iron-rich greens, nuts, and seeds for steady energy.
4. Stay Hydrated
Also, ensure you stay hydrated – even mild dehydration can cause tiredness and headaches. According to the NHS, you should aim to drink between 6-8 cups of fluid a day[4].
5. Manage Stress
Chronic stress may drain your energy. Try incorporating mindfulness, breathing techniques, or short breaks into your day. Even a brief pause for herbal tea or fresh air can reset your nervous system.
FAQs
What vitamin deficiencies may cause fatigue?
Low levels of vitamin D, vitamin B12, and iron may contribute to tiredness and low energy.
Can fatigue cause physical pain?
Yes, fatigue can sometimes lead to muscle and joint pain, headaches, and general body aches.
What’s the difference between being tired and fatigue?
Tiredness usually improves with rest, while fatigue is a persistent lack of energy that continues despite adequate sleep.
What does severe fatigue feel like?
Severe fatigue can feel like constant exhaustion, poor concentration, and low motivation that affects daily life.
