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If you’ve been diagnosed with obesity and find yourself feeling tired all day — even after a full night’s sleep — you’re not alone. Many people in your shoes experience low energy, and the reasons why aren’t always simple. Sometimes it’s due to related conditions that often occur alongside a higher body weight, like sleep apnea, depression, joint pain, or hormone imbalances like polycystic ovary syndrome (PCOS).
Although the link between weight and fatigue may be complex, the good news is that there are many strategies to help increase your energy levels, and these often come with additional health benefits. Boosting your energy might also help you manage your weight and improve your overall quality of life. In this article, you’ll learn how small changes — from the way you eat to how you move your body — can make a big difference.
Two common types of tiredness are associated with obesity: chronic fatigue and excessive daytime sleepiness. “Chronic fatigue” is a medical term that means you’re tired all the time, but it isn’t always related to how much or how well you sleep at night. Excessive daytime sleepiness is when you feel extremely tired or fall asleep during the day, often due to poor or disrupted sleep at night. These symptoms can stem from a variety of obesity-related causes.
Obesity increases your risk of depression, a mental health condition that also causes fatigue and tiredness. The increased risk of depression varies by demographic factors, including sex, age, and race, along with body mass index (BMI, a measure of obesity) and study design. Up to 80 percent of people with chronic fatigue may have depression, and more than two-thirds of people with depression may also experience fatigue.
The links between obesity, depression, and fatigue may be more complex than we think. Obesity and depression can both be inherited genetically, and it is possible to have both at the same time. Some studies have shown the relationship between obesity and depression to be “bidirectional,” meaning that each can be a risk factor for the other condition. Depression can cause reduced physical activity and unhealthy eating habits, which can lead to weight gain. An unhealthy diet and insufficient physical activity can also cause or worsen feelings of fatigue and tiredness.
Certain medications used to treat depression can also cause weight gain. If you’re taking medication for depression, talk to your psychiatrist about this side effect and other possible treatments.
Insulin resistance, which can be common in people with obesity, often causes tiredness and chronic fatigue. Insulin resistance happens when your body doesn’t regulate blood sugar as it should.
Insulin resistance can be caused by excess body fat, high body weight, and other diseases and conditions, including:
People with larger bodies can be more likely to experience some medical conditions that are known to disrupt sleep or lead to low sleep quality.
People who have been diagnosed with obesity have a several-fold higher risk of sleep apnea, a breathing problem during sleep that often causes snoring and sleep disruption. The exact level of increased risk varies by age, sex, ethnicity, and diagnostic criteria. While sleep apnea was once thought of as the primary reason for fatigue related to obesity, several studies have shown that people with obesity are sleepier than people without obesity, even if they don’t have sleep apnea.
That said, apnea can still cause sleep disruption, and getting the right treatment for sleep apnea could help you get a better night’s sleep and feel more rested in the morning. If you think you might have sleep apnea, contact your healthcare professional to be tested. Your doctor may recommend a sleep apnea treatment such as a continuous positive airway pressure (CPAP) device.
Joint pain is another common condition among people with a higher body weight. It may lead to poor sleep by making it difficult to fall asleep or waking you up during the night. Carrying excess weight on your body can put additional strain on your joints, causing osteoarthritis, or a breakdown of joint cartilage, and leading to pain and discomfort. As one MyObesityTeam member said, “I barely sleep at night because of pain.”
Yes, people who have been diagnosed with obesity or with a BMI considered overweight are at higher risk of chronic fatigue and excessive daytime sleepiness.
If your weight causes medical issues that disrupt your sleep or are linked to other causes of fatigue, losing weight may help improve your sleep and reduce fatigue.
Even though the exact cause of your fatigue might not be easy to identify, many strategies and lifestyle changes could help increase your energy levels and well-being.
Getting more sleep, or better sleep, could help increase your energy levels and reduce tiredness during the day. Researchers suggest sticking to a consistent bedtime and sleep routine to help you get enough sleep. “Sleep hygiene” concepts, like beginning to wind down 30 minutes before bed, sipping a warm, caffeine-free drink, or taking a hot bath or shower before bed, can also help. Prioritizing good sleep could also include addressing chronic illnesses that disrupt your sleep.
Some MyObesityTeam members with sleep apnea have discussed how treatment has helped their energy levels. “After my sleep study, I have way more alertness and energy — and I have done more activities in one morning than in my usual week. I hope to get my CPAP machine soon,” one member shared.
Because fatigue and tiredness are such common symptoms of depression, getting the right mental health care could greatly improve your energy levels. This could include seeking out therapy, incorporating positive self-care habits, or trying an antidepressant medication at your doctor’s direction.
In studies of how diet impacts sleep, foods with high sugar and high carbohydrates were found to result in lower sleep quality. Unhealthy choices like fast food and soda can also cause low energy levels.
Healthy eating can help boost your energy levels. Research has shown that an effective diet to reduce fatigue includes:
One MyObesityTeam member gave this advice about incorporating healthier eating habits: “It is hard to change your diet, but I am learning to do it a little at a time. I never really liked salad, but I like cucumber and celery, so that is what I eat instead of a salad. I try to make choices toward the good stuff I like.”
Even though it might seem surprising, physical activity can actually increase your energy levels. Even 15 minutes of exercise per day can give you an energy boost. Any movement is better than none. Being too rigid with your idea of what “counts” as exercise might hold you back.
Exercising for 30 minutes a day might be a great goal, but incorporating even small movements into your daily activities, like a short walk around the block or dancing to two of your favorite songs during your lunch break, might be a good solution for days when your bigger goals just don’t work out. If you have joint pain (such as knee, ankle, or hip pain) after exercising, stick to low-impact cardio like swimming, cycling, or indoor rowing.
One MyObesityTeam member shared these words of encouragement: “Exercising may be uncomfortable at first, but don’t let that stop you. Every day that you work out builds muscle and tolerance, so you can gradually do more with less effort! I find music helps a lot; the more upbeat the better.”
On MyObesityTeam, people share their experience with obesity, get advice, and find support from others who understand.
Are you experiencing fatigue or sleepiness? Let others know in the comments below.
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I stuggle with fatigue put sometimes im just in so much pain i feel im fighting a lossing battle
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