Is it normal to be so tired at 60? What your fatigue could mean

Oct 13, 2025 5 min read •

Senior Health Healthy Aging

According to the National Institute on Aging, older adults need the same amount of sleep as younger adults, around 7 to 9 hours nightly. So, while some changes are normal, persistent exhaustion isn't a given part of the aging process. The question, “Is it normal to be so tired at 60?”, deserves a closer look to separate typical age-related shifts from deeper health concerns.

Quick Summary

It is not normal to be constantly exhausted at 60, and it could indicate underlying medical issues or lifestyle factors. While energy naturally declines with age, persistent fatigue that interferes with daily life warrants attention, as it may signal issues ranging from hormonal imbalances to chronic conditions that are treatable with proper care.

Key Points

Fatigue is Different Than Tiredness: While being tired is temporary, persistent fatigue can indicate underlying medical or emotional issues that shouldn't be ignored.
Not a Normal Part of Aging: Though energy levels can shift with age, chronic, debilitating fatigue is not a normal or inevitable part of turning 60.
Investigate Underlying Health Conditions: Conditions like heart disease, diabetes, thyroid disorders, and anemia can cause fatigue and require medical evaluation.
Review Your Medications: Many common prescriptions can cause fatigue as a side effect. Talk to your doctor about adjustments if you suspect this is the case.
Improve Lifestyle Habits: Enhancing sleep hygiene, maintaining a balanced diet, staying hydrated, and regular exercise can significantly boost energy.
Address Mental and Emotional Health: Depression, anxiety, and grief are major contributors to fatigue and can be treated with professional help and social connection.
Know When to See a Doctor: Seek medical advice for persistent fatigue, especially if it's accompanied by other concerning symptoms or impacts daily function.

Understanding the Difference Between Tiredness and Fatigue

It's important to distinguish between simply being tired after a long day and experiencing persistent, unexplained fatigue. Tiredness is a temporary state that is often relieved by rest or sleep. Fatigue, on the other hand, is a more pervasive, chronic sense of exhaustion that isn't always improved by resting. It can impact your motivation, concentration, and ability to perform daily tasks. If you find yourself asking, “Is it normal to be so tired at 60?” because of a constant lack of energy, it’s worth investigating the root cause.

Common Causes of Fatigue in Your 60s

Several factors contribute to decreased energy levels in older adults. Some are part of the normal aging process, while others may signal an underlying health issue. It is often a combination of factors that contribute to the problem.

Lifestyle and Behavioral Factors

Sleep Patterns: As we age, our sleep architecture changes. Sleep often becomes lighter and more fragmented, leading to frequent waking throughout the night. Older adults also tend to go to bed and wake up earlier, which can disrupt sleep-wake cycles.
Sedentary Lifestyle: While it may seem counterintuitive, a lack of physical activity can contribute significantly to fatigue. Regular exercise boosts energy levels, improves sleep quality, and enhances mood. Too little movement can create a cycle of low energy that discourages activity.
Poor Nutrition and Hydration: Your diet provides the fuel for your body. Insufficient intake of key nutrients, like iron and B12, or chronic dehydration can leave you feeling drained. Even mild dehydration can cause sudden tiredness.
Medication Side Effects: Many medications commonly prescribed for conditions prevalent in your 60s, such as blood pressure medication, antidepressants, and antihistamines, can cause drowsiness and fatigue as a side effect.

Medical Conditions to Consider

When lifestyle factors don't fully explain your fatigue, a medical condition may be the culprit. It is always important to consult a doctor to rule out or diagnose these issues.

Chronic Illnesses

Heart Disease: Conditions like heart failure or coronary artery disease can reduce the heart's ability to pump blood effectively, leading to decreased oxygen delivery and fatigue.
Diabetes: Uncontrolled blood sugar levels, both high and low, can lead to significant energy crashes.
Thyroid Issues: An underactive thyroid (hypothyroidism), which is more common after age 60, slows down your metabolism and can cause profound fatigue.

Nutritional Deficiencies

Anemia: A deficiency in red blood cells or hemoglobin, often caused by low iron, reduces the amount of oxygen transported throughout the body, leading to weakness and tiredness.
Vitamin B12 Deficiency: Your body's ability to absorb B12 declines with age, and a deficiency can lead to fatigue, memory problems, and nerve issues.

Sleep Disorders

Sleep Apnea: This condition causes repeated interruptions in breathing during sleep, leading to poor sleep quality and daytime exhaustion.
Insomnia: Trouble falling or staying asleep is a common issue for many adults over 60.

Mental and Emotional Factors

Emotional well-being has a powerful impact on physical energy. Mental health conditions and life changes can be significant drivers of fatigue.

Depression: Fatigue is one of the most common symptoms of depression in older adults, which can manifest as a persistent lack of energy and motivation.
Anxiety and Stress: Chronic stress and anxiety are mentally and physically draining. The constant state of worry can burn out your energy reserves.
Grief and Social Isolation: The loss of loved ones or a change in living arrangements can lead to feelings of loneliness and grief, which are emotionally exhausting.

Comparing Causes of Fatigue at 60


Cause	Description	What to Look For	Medical Attention Needed?
Age-Related Changes	Natural decline in energy, shift in sleep patterns.	Milder fatigue, earlier bedtimes/wake times.	Often not, but can be improved with lifestyle changes.
Medication Side Effects	Drowsiness from prescription drugs.	New or worsening fatigue after starting a new medication.	Consult your doctor about alternatives or dosage adjustments.
Chronic Conditions	Underlying health issues like heart disease, diabetes, or thyroid problems.	Persistent fatigue, accompanied by other symptoms (e.g., shortness of breath, blood sugar swings).	Yes, to diagnose and manage the condition.
Sleep Disorders	Conditions interrupting sleep quality.	Loud snoring (sleep apnea), difficulty falling or staying asleep.	Yes, a doctor can recommend a sleep study.
Nutrient Deficiencies	Lack of essential vitamins like B12 or iron.	Weakness, sluggishness, memory issues, tingling in limbs.	Yes, a simple blood test can diagnose this.
Mental Health Issues	Depression, anxiety, or emotional stress.	Loss of interest, sadness, excessive sleeping, social withdrawal.	Yes, a doctor or mental health professional can help.

How to Manage and Boost Energy Levels

If you've ruled out serious medical issues with a healthcare provider, there are many lifestyle adjustments that can help combat fatigue. The following strategies can make a significant difference in your daily energy and vitality.

Prioritize Sleep Hygiene

Create a consistent sleep schedule, even on weekends.
Make your bedroom a sleep sanctuary: cool, dark, and quiet.
Limit naps to 20-30 minutes and avoid napping late in the day.
Avoid caffeine and alcohol, especially in the evening.

Stay Physically Active

Aim for 30 minutes of moderate exercise most days of the week, such as brisk walking, swimming, or cycling.
Even short, regular walks can help boost energy and improve sleep.
Incorporate strength training to build muscle mass, which helps combat age-related muscle loss.

Improve Your Diet

Eat a balanced diet rich in whole grains, lean protein, fruits, and vegetables to maintain stable energy levels.
Stay hydrated by drinking plenty of water throughout the day. Set reminders if you need to.
Limit processed foods, sugary snacks, and excessive caffeine, which can cause energy crashes.

Address Mental and Emotional Well-being

Seek out social opportunities and stay connected with friends and family. Social interaction is a powerful mood and energy booster.
Practice stress-management techniques like mindfulness, meditation, or light stretching.
If symptoms of depression or anxiety are persistent, speak with a mental health professional.

Know When to Seek Medical Advice

While addressing lifestyle factors is crucial, it is vital to know when your fatigue is more than a simple lifestyle problem. You should contact a healthcare provider if your fatigue is:

Persistent and lasts for more than a few weeks.
Accompanied by other new symptoms, such as chest pain, shortness of breath, or unexplained weight loss.
Severe and interferes with your ability to perform daily tasks.

Don't dismiss persistent fatigue as just a normal part of aging. Taking an active role in investigating and addressing the causes can significantly improve your quality of life. For more authoritative health information, visit the National Institute on Aging online at https://www.nia.nih.gov/.

Conclusion

Feeling constantly tired at 60 is not something you have to accept. While some age-related changes in energy are normal, chronic fatigue is often a symptom of an underlying issue that can be treated or managed. By being proactive about your lifestyle, addressing potential medical or mental health concerns with a doctor, and prioritizing self-care, you can regain your energy and enjoy a more vibrant, active life in your senior years. Listen to your body, and don't hesitate to seek professional guidance when you feel that something is not right.

Frequently Asked Questions

No, extreme tiredness at 60 isn't always a sign of a serious illness. It can also be caused by factors like poor sleep, dehydration, nutritional deficiencies, or medication side effects. However, because it can signal underlying health problems, it's important to consult a doctor to get a proper diagnosis.

The key difference is persistence and severity. Normal age-related tiredness is typically mild and can be improved with rest. If your fatigue is chronic, severe, and not relieved by rest, or if it's accompanied by other symptoms like unexplained weight loss or pain, it's more likely to be a sign of a serious issue that needs medical attention.

Yes, depression is a very common cause of fatigue in older adults. It can manifest as a persistent lack of energy, motivation, and interest in activities. Sometimes, fatigue is the primary symptom of depression in seniors, even if they don't report feeling sad.

Moderate exercise is best for boosting energy. This includes activities like brisk walking, swimming, cycling, or light strength training. Aim for at least 30 minutes on most days of the week. Consistency is more important than intensity, and too little or too much exercise can worsen fatigue.

Yes, deficiencies in certain vitamins, most commonly B12 and iron, can cause significant fatigue. As you age, your body’s ability to absorb B12 can decrease. A simple blood test can check for these deficiencies, which are often easily treated with supplements or dietary changes.

A balanced diet is crucial for energy. Focus on consuming whole grains, lean proteins, and plenty of fruits and vegetables. Also, ensure you are staying well-hydrated, as dehydration is a common cause of tiredness. Limiting processed foods and excess sugar can also help prevent energy crashes.

You should see a doctor if your fatigue lasts for more than a few weeks, is new and severe, or interferes with your daily life. It is also important to seek medical advice if your fatigue is accompanied by symptoms like chest pain, shortness of breath, unexplained weight loss, or changes in your mood.

References

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider regarding personal health decisions.