Durch Dr Anne Therese Bernadette Laudato, MD

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Published on Juli 22, 2025

We all feel tired now and then. But for some, that tiredness never seems to go away. Even after eight hours of sleep, a good meal, or a day off, the exhaustion lingers.

This isn’t just “being tired.” It’s a deeper kind of fatigue– one no nap can fix. And science is starting to show that the root of this chronic tiredness may lie not in your muscles or motivation… but in your nervous system.

Let’s explore the science of fatigue, why it’s more than just low energy, and how calming your nervous system may hold the key to feeling like yourself again.

When Fatigue Becomes Chronic

Fatigue becomes a scientific concern when it lasts for weeks or months and interferes with your daily life. You might feel:

Physically drained, even without exertion
Mentally foggy, forgetful, or unfocused
Unrefreshed after sleep
Easily overwhelmed by noise, light, or simple tasks
Prone to headaches, dizziness, or mood dips

These symptoms are common in conditions like chronic tiredness, post-viral fatigue, and burnout. They often overlap with low-grade inflammation, disrupted circadian rhythms, and crucially autonomic nervous system dysfunction.

Fatigue and the Nervous System: What’s the Connection?

The autonomic nervous system (ANS) manages automatic body functions like breathing, heart rate, digestion, and temperature. It has two branches:

Sympathetic Nervous System (“fight or flight”)
Parasympathetic Nervous System (“rest and digest”)

Chronic stress, infections, trauma, and overwork can push the ANS out of balance—keeping you in a prolonged “on” state where the sympathetic system dominates. The result? Your body never truly rests.

This imbalance creates a state known as low vagal tone, where the vagus nerve (a key part of the parasympathetic system) isn’t working optimally. Low vagal tone has been linked to fatigue, poor sleep, pain sensitivity, and immune dysfunction (Carandini et al., 2023).

Think of it this way: your body is stuck in emergency mode, even when there’s no danger. Over time, this leads to deep, unrelenting tiredness and standard fixes like coffee, vitamins, or sleep simply don’t touch it.

Common Triggers of Nervous-System-Based Fatigue

Many cases of long-term fatigue begin after:

A viral illness or infection
Prolonged stress (work, caregiving, personal crisis)
Emotional trauma or grief
Pregnancy or childbirth
Autoimmune flare-ups
Schlafentzug

Even after the original stressor is gone, your nervous system may remain dysregulated. This explains why many people with post-viral fatigue (like after COVID-19) still feel exhausted months later, despite having no active illness.

Signs You May Be Stuck in “Fight or Flight” Mode

Your body may be signalling nervous system dysregulation if you:

Feel tired but wired
Struggle to fall asleep or stay asleep
Wake up feeling unrested
Crave stimulants to function
Get dizzy when standing up
Struggle to digest meals
React strongly to minor stress

These are all indicators that your parasympathetic system is underactive and your body needs help shifting into a state of healing.

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6 Simple Ways to Support Your Parasympathetic System and Beat Fatigue

1. Practice “Box Breathing”

Breathe in for 4 counts, hold for 4, exhale for 4, and hold again for 4. This technique is shown to regulate heart rate and improve vagal tone within minutes (Shao et al., 2022).

2. Prioritise Restorative Sleep

Sleep is not just about hours it’s about quality. Cool your room, use blackout curtains, and avoid screens for an hour before bed. These small changes signal your nervous system to wind down.

3. Try Gentle Nervous System Resets

Soothing techniques like listening to calm music, humming, or placing your hands over your chest while breathing deeply can stimulate the vagus nerve.

4. Cut Down on Stimuli

Limit multitasking, digital overload, and loud environments. People with fatigue often have increased sensory sensitivity. Reducing noise and visual clutter helps calm the nervous system.

5. Use Light Movement, Not Intense Exercise

If you’re dealing with post-viral fatigue, avoid “pushing through.” Instead, try short walks, stretching, or somatic exercises. These promote healing without overstressing your system.

6. Create “Safe Time” Daily

Spend at least 10–15 minutes a day doing something that feels safe, gentle, and non-urgent. This could be journaling, sitting in the sun, or even cuddling with a pet. Safety helps your parasympathetic system switch on.

Looking Ahead: From Tired to Thriving

Fatigue is real and often misunderstood. For many, it’s not a mindset issue, a motivation problem, or even a sleep deficit. It’s a nervous system dysregulation that deserves compassion, pacing, and science-based support.

The more we learn about the nervous system, the clearer it becomes: the path to energy doesn’t start with doing more. It starts with doing less—strategically, gently, and consistently so your body can finally rest and recover.

Medizinischer Haftungsausschluss: Dieser Artikel wurde von einem zugelassenen Arzt verfasst und dient ausschließlich allgemeinen Informationszwecken. Es ersetzt keine personalisierte medizinische Beratung, Diagnose oder Behandlung. Bei Fragen zu einer Erkrankung oder Gesundheitszielen sollten Leser stets die Beratung eines qualifizierten Gesundheitsdienstleisters in Anspruch nehmen. Ignorieren oder verzögern Sie niemals die Einholung ärztlichen Rates auf der Grundlage der hier präsentierten Informationen.