When “tired” becomes your normal, it’s time to look deeper
Persistent fatigue is one of the most common (and most frustrating) symptoms adults face—especially busy professionals juggling work, family, stress, and changing hormones. The challenge is that fatigue is rarely “just one thing.” It can come from sleep disruption, nutrient gaps, thyroid changes, blood sugar swings, chronic stress, medication side effects, or deeper imbalances that don’t show up on a quick visit.
At La Mer Holistic Medicine, we take an integrative approach—combining careful history, targeted testing when appropriate, and whole-person care to help you uncover what’s driving low energy and build a realistic plan to restore it.
Fatigue is a symptom, not a personality trait
Fatigue can mean different things:
Defining your fatigue type helps guide the next steps. For example, significant daytime sleepiness may point toward a sleep-breathing disorder like obstructive sleep apnea, which can cause fragmented sleep and morning exhaustion even when you “slept” for 7–8 hours. (fda.gov)
The most common “buckets” that drive chronic fatigue
Adults typically need 7+ hours (and it must be restorative). Even with enough time in bed, conditions like sleep apnea can keep your brain “micro-waking” all night. (cdc.gov)
Low iron stores, anemia, B12 insufficiency, and other nutrient gaps can reduce oxygen delivery and cellular energy production—often showing up as fatigue, low motivation, or exercise intolerance.
Thyroid imbalance can contribute to fatigue, brain fog, and feeling cold or sluggish; treatment dosing also matters—too little can leave symptoms lingering. (thyroid.org)
Changes in estrogen, progesterone, and testosterone can affect sleep depth, mood stability, muscle recovery, and energy. The key is to evaluate symptoms in context and match support to your physiology and goals.
Chronic stress can disrupt sleep, digestion, inflammation, and motivation. This is where mind-body tools can make a measurable difference—especially when paired with medical evaluation.
A practical rule: if fatigue lasts more than 2–4 weeks despite solid sleep and basic self-care, it’s worth a structured evaluation rather than guessing and cycling through supplements.
Did you know? Quick fatigue facts that change the conversation
A simple table: “What I feel” → “What we consider”
| Your fatigue pattern | Common contributors to rule in/out | Helpful next step |
|---|---|---|
| Unrefreshed after 7–8 hours; morning headache | Sleep apnea, fragmented sleep, alcohol/sedatives, nasal obstruction | Discuss sleep evaluation; consider sleep study when appropriate (fda.gov) |
| Energy crashes mid-afternoon; cravings | Blood sugar swings, meal timing, stress, inadequate protein/fiber | Nutrition review + targeted labs as needed |
| Short of breath or “heavy” fatigue with exertion | Iron deficiency/anemia, cardiopulmonary issues, deconditioning | Medical evaluation; consider CBC/iron studies |
| “Wired but tired,” anxious at night, can’t unwind | Stress physiology, nervous system overload, caffeine timing, insomnia patterns | Mind-body protocols + sleep hygiene plan (mayoclinic.org) |
Step-by-step: A realistic 2-week reset that also gives you diagnostic clues
1) Lock in a consistent sleep window
Aim for 7+ hours nightly with the same wake time most days. If you can’t fall asleep, focus first on consistency, light exposure in the morning, and a short wind-down routine. (cdc.gov)
2) Screen your sleep for apnea clues
Ask: Do you snore? Wake with dry mouth or headaches? Wake to urinate repeatedly? Feel unrefreshed after “enough” sleep? Those are common flags to discuss with a clinician. Diagnosis typically involves a sleep study (home or lab). (fda.gov)
3) Stabilize blood sugar with a simple plate method
For lunch and dinner: start with protein + colorful plants + healthy fats; then add carbs in a portion that supports your energy (not a crash). Many people notice fewer afternoon slumps within 7–10 days.
4) Audit stimulants and “sleep sabotagers”
Caffeine later in the day, alcohol near bedtime, and some medications/supplements can fragment sleep. If you suspect your sleep is being disrupted, bring a full list of what you take (including OTC and “natural” products) to your appointment.
5) Track symptoms like a clinician (without obsessing)
Each day, jot down: bedtime/wake time, energy (1–10), mood (1–10), bowel changes, cycle timing (if relevant), and what worsened or improved fatigue. This often reveals patterns—especially around stress load, meals, and sleep quality.
Local angle: fatigue in Oxnard and Ventura County lifestyles
In Oxnard and across Ventura County, we often see fatigue amplified by real-world factors: early commutes, irregular work schedules, family responsibilities, and “weekend catch-up sleep” that throws off the body clock. Coastal living can be restorative—but only if your habits support recovery.
If you’re doing “all the right things” and still feel depleted, that’s when integrative care shines: we connect symptoms across systems (sleep, hormones, nutrition, nervous system, and musculoskeletal health) so you’re not stuck treating fatigue as a mystery.
Ready for a plan that’s calm, thorough, and personalized?
If fatigue is interfering with your work, relationships, workouts, or mood, you don’t have to “push through” indefinitely. A structured, whole-body evaluation can help you identify root contributors and choose the most effective next steps—without guesswork.
FAQ: fatigue, testing, and integrative care
How do I know if my fatigue is “normal” or something to evaluate?
If fatigue persists beyond a few weeks, worsens, impacts daily function, or comes with symptoms like unrefreshing sleep, mood changes, dizziness, shortness of breath, or exercise intolerance, it’s worth a deeper look.
I sleep 7–8 hours. Why am I still exhausted?
Quantity doesn’t guarantee quality. Sleep can be fragmented by stress, alcohol, medications, pain, or sleep disorders like obstructive sleep apnea—where breathing interruptions repeatedly disrupt restorative sleep. (fda.gov)
What tests are commonly considered for fatigue?
This depends on your history, but clinicians often consider basics like blood counts, iron status, thyroid markers, metabolic markers, and nutrient status—then add targeted functional testing when the story suggests it’s useful.
Can hormones contribute to fatigue even if my labs look “normal”?
Yes. Symptoms often reflect patterns (sleep depth, cycle changes, hot flashes/night sweats, libido shifts, mood changes, recovery changes). Labs are one piece of the puzzle; your timeline and symptom profile matter.
What’s a safe first step while I’m waiting for an appointment?
Prioritize consistent sleep timing, hydrate, eat protein-forward balanced meals, limit late-day caffeine/alcohol, and start a simple symptom log. If you suspect sleep apnea, bring those symptoms up early—sleep evaluation can be a high-impact step. (fda.gov)