Fatigue and Your Thyroid: How to Cope and Regain Control

If you’re feeling constantly exhausted, even after a whole night’s sleep, you’re not alone. At Check My Wellbeing, we regularly hear from people dealing with persistent fatigue, often linked to thyroid conditions like hypothyroidism or hyperthyroidism.

While many people use the terms “tiredness” and “fatigue” interchangeably, they are not the same; tiredness is a temporary condition that typically improves with rest. Fatigue, however, is ongoing and doesn’t simply disappear overnight.

The Link Between Thyroid Function and Fatigue

Your thyroid gland controls your metabolism, which is the rate at which your body converts food into energy. If your thyroid is underactive (hypothyroidism), everything slows down. This often results in sluggishness, cold sensitivity, and fatigue. If it’s overactive (hyperthyroidism), your body speeds up. This can lead to restlessness, poor sleep, and burnout.

When diagnosed, many people are prescribed daily medication, such as levothyroxine for an underactive thyroid or anti-thyroid drugs for overactivity. Over time, these treatments are designed to restore your hormone levels to a balanced state. However, it can be frustrating when fatigue continues even while taking medication.

Still Tired of Medication?

If you’re still feeling wiped out despite following your treatment plan, you’re not imagining things. Here are some steps that may help your medication work more effectively:

• Take levothyroxine consistently, ideally with water, on an empty stomach. Wait 30 minutes before eating.
• Avoid taking calcium, iron, and multivitamins within four hours of your thyroid medication, as they can block absorption.
• Be cautious with grapefruit and soya, which can also interfere with absorption.
• Speak to your GP or pharmacist if you are taking other medications, supplements, or herbal remedies. Some of these may affect how your body absorbs levothyroxine.

Can Diet Help Improve Energy?

When you’re low on energy, it’s tempting to reach for quick sugar fixes. While sugary snacks may provide a short-term boost, they often lead to a crash that leaves you feeling worse. Instead, try focusing on:

• Protein-rich foods such as eggs, lean meat, fish, and legumes.
• Healthy fats from sources like avocado, nuts, and seeds.
• Balanced meals that help to keep your blood sugar stable and support longer-lasting energy.

Reducing caffeine and alcohol can also help improve the quality of your sleep, which is essential for recovery. Additionally, if you have a thyroid condition, avoid supplements that are high in iodine, such as kelp. These are sometimes marketed as “thyroid boosters” but can make your symptoms worse, particularly if you have hyperthyroidism.

Struggling to Sleep Despite Feeling Exhausted?

Ironically, many people who feel constantly tired also struggle to get a good night’s sleep. If that sounds familiar, try these suggestions:

• Establish a calming bedtime routine, such as reading or taking a warm bath, to help you unwind and fall asleep more easily.
• Turn off screens at least an hour before bed, and avoid keeping devices in your bedroom.
• Go to bed and wake up at the same time each day to help regulate your body’s internal clock.

What About Exercise?

It might feel counterintuitive to use your limited energy on exercise, but gentle movement can boost your stamina over time. Activities like yoga, stretching, walking, or tai chi can help support both physical and mental well-being.

Feeling Overwhelmed? You’re Not Alone

If your fatigue caused by a low thyroid is affecting daily life, it’s easy to feel like everything is too much. These tips might help:

• Prioritise tasks. Start with small wins to build momentum.
• Make your environment more efficient. Reorganise your kitchen or workspace to reduce unnecessary effort.
• Schedule regular breaks and rest periods. Learning to pace yourself can make a big difference.

Finally, if symptoms continue, it’s essential to speak with your GP. Your medication may need to be adjusted, or there could be other factors contributing to your fatigue.