Always tired? 5 tips for managing fatigue and boosting energy

A man cooking with his daughter

Published May 2025 
Expert contributors: Dr David Cunnington, Co-Director of the Melbourne Sleep Disorders Centre; Dr Abhishek (Abhi) Verma, Royal Australian College of General Practitioners; Dr Caroline Thew, Consultant Endocrinologist, Monash Alfred Psychiatry Research Centre.
Words by Donnay Torr


From better sleep habits to smarter eating, we explore five simple fixes to help you manage fatigue and feel more energised throughout your day.


‘Work hard, play hard’ sounds good, but these days it feels more like ‘work hard, crash hard’. Many Aussies struggle with managing fatigue: around 50% of us feel exhausted at work, while up to 250,000 Aussies have chronic fatigue. 

So if you constantly find yourself thinking ‘why am I so tired?’, you’re not alone. But there are a few simple things you can do to feel more energised throughout the day.

1. Make sleep a priority

Many people struggle to get enough good-quality sleep – shift workers doing irregular hours, tradies up at the crack of dawn, parents of little ones, women during perimenopause and menopause, and older adults who tend to sleep less. With more than half of Australian adults experiencing at least one chronic sleep problem, it’s no wonder we feel like we’re running on empty. In the long term, not getting enough sleep can increase your risk of certain health issues like type 2 diabetes, heart disease and obesity.

Experts recommend adults aged 18 to 64 aim for seven to nine hours of sleep per night – but it can be hard to fit that much shut-eye into your schedule. And not everyone needs to, says Dr David Cunnington, Co-director of the Melbourne Sleep Disorders Centre. “Often people come to me looking for more minutes of sleep, but research shows that what gets them feeling better is being less distressed about attaining that elusive ‘perfect’ sleep,” he explains.

Instead of stressing over the perfect amount of sleep, focus on quality over quantity. “Try to ‘quarantine’ an appropriate amount of time for sleep; it shouldn’t be the thing you do when everything else is finished,” says Dr Cunnington.

Tips for healthy sleep habits:

  • Stick to the same bedtime and wake-up time, even on weekends.
  • Keep your bedroom dark, quiet and at a comfortable temperature.
  • Avoid screens (phones, tablets, TVs) for at least an hour before bed. Blue light and being on your phone can mess with your sleep cycle.
  • Caring for babies or young kids? Prioritise rest where you can, even if that means taking short naps or adjusting your routine.

2. Get energy from food

Grabbing a fast-food meal on your way to or from work might be easy, but it doesn’t do your energy levels any favours. Highly processed foods can cause sugar spikes and crashes, leaving you even more sluggish. 

Instead, a healthy and balanced diet will raise your energy, says Dr Abhi Verma, spokesperson for the Royal Australian College of General Practitioners. Your meals should include protein, iron, healthy fats and low-GI (slow-releasing) carbs to keep your energy steady throughout the day. “Also, aim to eat two servings of fruit and five servings of vegetables every day,” Dr Verma adds.

Try trading:

  • a sausage roll for a wholegrain sandwich with lean meat or egg
  • a chocolate bar for a handful of nuts and a banana
  • soft drink for water with a squeeze of lemon or an electrolyte drink
  • takeaway for quick, nutritious options you can meal prep, like stir-fries or wraps.

3. Exercise to feel good

When you’re tired, exercising is probably the last thing you feel like doing, but movement boosts your energy. 

Regular exercise improves circulation, helps you sleep better and releases endorphins (to lift your mood and keep stress levels in check). It also helps protect against a host of health conditions, including cardiovascular disease, osteoporosis and dementia. “Try for at least 30 minutes of moderate-intensity exercise or walking every day,” suggests Dr Verma.

You don’t need to put in long, intense gym sessions, either. Quick at-home workouts or ‘exercise snacking’ – short bursts of movement throughout the day – can be just as effective.

Easy ways to get moving:

  • Take a brisk 10-minute walk on your lunch break.
  • Stretch or do bodyweight exercises (like squats or push-ups) while waiting for the kettle to boil.
  • Try yoga or simple mobility exercises before bed to help with relaxation.

4. How to stress less

Stress is an energy sucker. Work deadlines, cost-of-living pressures and family responsibilities often leave us feeling overwhelmed and exhausted.

“When you’re stressed, you release hormones and chemicals into your body, which can simulate a ‘fight or flight’ response,” Dr Verma explains. “The release of these chemicals can temporarily deplete energy supplies, which can lead to ongoing fatigue.”

Tips to help keep stress at bay:

  • Try deep-breathing exercises to calm your nervous system.
  • Make time for fun, purposeful hobbies –  reading, playing a sport or musical instrument, or catching up with mates.
  • Get outdoors – sunlight and fresh air are great natural mood boosters.
  • If stress is getting on top of you, chat to your GP about other solutions, like speaking to a psychologist.

5. Talk to a professional

Tried everything, but still exhausted? There could be an underlying health condition at play, like these two common culprits.

  • Iron deficiency: While it’s more common in women, iron deficiency can affect men too. Low iron can leave you feeling sluggish, dizzy or short of breath.
  • Thyroid issues: Your thyroid controls your metabolism and energy levels. An underactive thyroid (hypothyroidism) can lead to tiredness, weight gain, dry skin, and cold hands and feet, says Dr Caroline Thew, Consultant Endocrinologist at Melbourne’s Monash Alfred Psychiatry Research Centre. An overactive thyroid (hyperthyroidism), on the other hand, “may cause unintended weight loss, heart palpitations and anxiety,” she adds.

Your GP can order a simple blood test to check for iron deficiency and thyroid issues. Most thyroid conditions are treatable with medications, says Dr Verma, and diet changes (such as eating more meat, fish, beans and lentils) can help increase your iron intake.

Listen to your body

Tiredness doesn’t have to be your ‘normal’. Making small, realistic changes can help you feel more like yourself again. And if something still feels off? Trust your instincts and chat with a health professional – ongoing fatigue is your body’s way of telling you that something’s up. Don’t ignore it.

Looking for more health info?

Check out the latest articles on our Stay Well hub – your go-to place for all things health and wellbeing.


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