11 Practical remedies worth a try if you’re feeling tired after retirement

Your routine has changed

Your mind and body is used to being on a schedule and structure.  In fact, you’ve been living this way for most of life.

All of a sudden, you’re without your normal landmarks whether it’s a daily routine, activities, relationships, habits, or sleep-wake cycles.  It’s no surprise that retirement can throw off the mood and energy level of people.

You’re dehydrated

Are you getting an adequate amount of water every day?  Fatigue is a common symptom of dehydration.

If you’re not sure about this for you, some symptoms to look for include feeling thirsty, headaches, dizziness, dry mouth, and dark colored urine.

Too much sugar

As delicious as your favorite sugary treats are, excessive refined carbs can lead to blood sugar spikes, energy crashes, and leave you drowsy.

Your health has changed

Has your health status or body recently changed?  Have you gained weight since you left the job.

Some of the health issues linked to day time fatigue are:

• anemia (iron deficiency)
• underactive thyroid
• coeliac disease
• chronic fatigue syndrome
• diabetes
• too much calcium in your blood (hypercalcemia)
• infections

Your meds

Unfortunately, some commonly used medications can make it harder to stay awake.

Among the meds known to cause drowsiness are:

• antihistamines
• allergy meds
• anti-psychotics
• antidepressants
• anxiety meds
• muscle relaxants
• antidepressants
• heart meds
• prescription pain meds

Change in routine

Our bodies are designed to be in tune with day and night. We get sleepy when the sun sets and wake up when the sun rises.

If you’re not going to bed and waking up on a regular schedule, that’s bound to throw off your sleep.  If you’re not getting out and moving your body, that will affect how sleepy you feel at bedtime too.

Ditto, if you’re watching TV and eating the wrong things late at night.

All of these changes in routine will keep you from having a normal sleep-wake cycle.

Age-related sleep changes

It shouldn’t be a surprise that sleep patterns tend to change as you age.  Most people find that as they get older they have a harder time falling asleep, wake up more often during the night, and arouse earlier in the morning.

They also spend less time in deep restful sleep.

Sleep disorders

Another reason besides insomnia you’re sleeping more poorly is that you have an underlying sleep disorder. It turns out they’re more likely as you age.

One of the most common sleep disorders is obstructive sleep apnea which affects as many as 60% of older adults.

It happens when air flowing to your lungs is restricted.  The drop in oxygen arouses your body out of deep restful sleep into a lighter sleep.

It’s a real sleep killer that can leave you in the morning feeling as if you haven’t slept at all.

Change in mood

I’ve already mentioned how many retirees struggle with depression.  For some, there’s also the added stress and anxiety from a new normal and uncertainty about the future.

Did you know there’s a strong link between poor sleep, stress, anxiety, and depression?

And that poor sleep can increase your risk for all three?

If you’re not careful, you may get into a downward spiral.

1) Improve your sleep hygiene

Getting the best possible sleep you can every night will help you have more energy during the day.

Unfortunately, there’s a long list of things that can cause problems for sleep.  This makes it important to practice good sleep hygiene, the everyday habits that set the stage for deep restful sleep.

For better sleep hygiene, you should:

• keep consistent wake up & sleep times
• avoid naps
• exercise during the day
• avoid large meals, alcohol, or stimulants such as caffeine before bedtime
• avoid using TVs, laptops, or other electronics before sleep
• bedroom dark, cool, quiet, & relaxing
• maintain a regular bedtime routine

2) Stick to a routine

Speaking of routine, it’s really important to stay on a schedulue as tempting as it is to stay up late watching your favorite program or to sleep in.

Get out and do things during the day, sleep when your body says it’s time to sleep.  It’ll be great for your body and well-being.

3) Stay active

We’re not meant to be sedentary creatures which is why it’s important to get out and move your body.  Exercise is energizing, great for mood because, and promotes deep sleep.

Make sure you’re doing something physical every day whether it’s a walk, swimming, or bike ride.

4) Hydrate

As mentioned earlier, day time fatigue is a common symptom of dehydration.  Unfortunately, seniors are more at risk for dehydration because of changes in their body.

It’s generally recommended to drink around eight 8-ounce glasses each day.

5) Take vitamins

Vitamins are one way to boost energy, especially if you’re not regularly eating a well-balanced diet.

Learn more

6) Eat lighter meals

Heavy meals can slow down your metabolism and make you feel sluggish.  Try eating lighter meals at breakfast and lunch.

7) Keep a stash of healthy snacks

Healthy snacks can help keep your blood sugar and energy levels steady.  Avoid over sugary snacks that lead an energy crash hours later.

Instead, look for foods with a mix of protein, complex carbs, and healthy fats such as:

• trail mix
• hard boiled eggs
• fruit and nuts
• seeds
• raisins and peanuts
• fruit and peanut butter
• veggies and humus
• greek yogurt
• beef jerky (without the added sugar)
• popcorn

8) Sneak in a power nap

A quick snoozer can do wonders.  Sleep experts recommend you keep your naps under 15-20 minutes so you don’t wake up in a brain fog.

More power nap tips

9) Stay engaged

It’s easy to feel isolated and become more sedentary if you don’t get out of the house much.  This can lead to poorer health, depression, and insomnia.

Make sure you’re getting out on a regular basis and interacting with other people.  You may want to try joining a club for your favorite hobby, doing some fun stuff with people you know, or volunteering for a cause.

10) Get a check up

When is the last time you had a checkup?  It should be clear by now how things going with your body can cause you to feel tired during the day.

Whether it’s an unresolved health issue, medications, or an undiagnosed sleep disorder, a doctor can help you figure out why you’re feeling tired after retirement.

If you don’t deal with these underlying issues, you may be just sticking a band aid on things.

11) Talk to someone

Stress, anxiety, and depression can leave you feeling drained.  They are also linked to poor sleep.

A type of counseling known as cognitive behavioral therapy (CBT) has been found to be effective for both anxiety and depression.  It focuses on changing thinking and behavioral patterns.

Learn more