Why Chronic Fatigue Isn’t Normal—And How I Fixed Mine
For a long time, I thought it was normal to feel like I was dragging through life, surviving on coffee and willpower. Mornings were a battle, afternoons were a slog, and evenings? Forget it—I was barely functioning. I accepted this “half-alive” state as part of being an adult.
I was wrong.
Chronic fatigue isn’t normal. It’s not something you have to live with, and if you’re feeling like I did, it’s time to do something about it. The truth is, you can rebuild your energy levels—but it takes a deliberate focus on three key areas:
- Sleep
- Nutrition
- Your Nervous System
Here’s how I went from perpetually exhausted to finally thriving.
Sleep: Where It All Begins
For years, I was sabotaging my energy by ignoring the most basic pillar of health: sleep. Like most people, I thought I could “power through” on 5 or 6 hours a night. Spoiler alert: I couldn’t.
The real breakthrough came when I started working with my body instead of against it. This starts with understanding your sleep chronotype—basically, your natural rhythm for alertness and energy. Are you a morning person? A night owl? Somewhere in between? Knowing this helped me plan my day around when I’m naturally most productive.
But knowing wasn’t enough. I had to prioritize quality sleep:
- I aimed for at least 8 hours a night, no excuses.
- I ditched late-night screen time and started winding down with a book instead.
- I invested in blackout curtains and a white noise machine to optimize my sleep environment.
The results were immediate. I woke up feeling refreshed, not groggy. My energy throughout the day started to stabilize. It was the first step in breaking free from chronic fatigue.
Nutrition: Fixing Energy From the Inside Out
Next, I tackled my diet. I’ve always thought of food as fuel, but I wasn’t paying attention to the quality of that fuel—or what it was doing to my gut.
Your gut health is directly tied to your energy levels. When it’s out of balance, your body works overtime to fight inflammation, leaving you depleted. I realized I needed to focus on healing my gut to regain my energy.
Here’s what worked for me:
- Whole, nutrient-dense foods: I prioritized high-quality proteins (like fish and grass-fed beef), healthy fats, and unrefined carbs. Vegetables were a must, and I made sure to get a variety of fiber sources like psyllium husk and ground flaxseeds.
- Hydration: I learned that fatigue often stems from dehydration. To fix this, I started adding a mix of honey, lemon, and salt to my water for better absorption.
- Cutting out sugar (temporarily): Both refined and natural sugars feed harmful gut bacteria, so I eliminated them for a while. That meant no fruit, honey, or processed snacks. Instead, I focused on clean, simple meals.
I also tried an elimination diet, removing common allergens, processed foods, and FODMAPs. Slowly reintroducing foods helped me figure out what worked for my body and what didn’t. Over time, I expanded my diet to include things like eggs, oats, and dairy in moderation.
The difference was night and day. I no longer felt like my energy was crashing mid-afternoon, and I didn’t need coffee to keep me going. My body felt like it was running the way it’s supposed to—efficiently.
Your Nervous System: The Missing Link
Even after fixing my sleep and nutrition, something was still off. I wasn’t just tired—I felt fried, like my entire system was running on empty. That’s when I realized the issue wasn’t just physical or mental—it was my nervous system.
Your nervous system controls how your body responds to stress and relaxation. If it’s constantly in overdrive, it’s no wonder you feel exhausted. The key to recovery is mastering nervous system regulation.
Here’s what I learned:
Your nervous system operates in 4 states:
- Sympathetic Activation: Stressful stimuli like caffeine, arguments, or a loud environment.
- Sympathetic Strengthening: Positive stress, or “eustress,” like exercise or stepping out of your comfort zone.
- Parasympathetic Activation: Relaxing activities like meditation, nature walks, or a sauna session.
- Parasympathetic Strengthening: Training yourself to stay calm under stress, like breathwork or cold plunges.
The most neglected area? Parasympathetic activation—true, deep relaxation. I realized that “resting” while doom-scrolling on my phone wasn’t cutting it. Instead, I started prioritizing real recovery:
- Grounding exercises (like walking barefoot outdoors)
- Sauna sessions four times a week
- Epsom salt baths
- Intentional breathing, focusing on long, slow exhales
At first, it felt counterintuitive to “do nothing,” but I quickly realized how much better I felt when I allowed my body to truly rest. This wasn’t laziness—it was a productive way to recharge.
The Bottom Line
The biggest lesson I learned? Your body will give you energy in proportion to what you demand from it. But the key is balance. When you work, go all in. When you rest, switch completely off.
Fixing chronic fatigue isn’t about quick hacks or miracle solutions. It’s about addressing the foundations: quality sleep, proper nutrition, and a healthy nervous system. It takes effort and consistency, but the payoff is huge.
If you’re tired of feeling tired, it’s time to take action. You don’t have to settle for being half-alive. Trust me—it’s worth it.