Natural Health: I feel tired all the time - even after a good night's sleep

plus, why does my heart race when I'm stressed?

Fri, 20 Mar, 2026 - 02:00

Megan Sheppard

I’m busy at work and at home with three teenage children. I find I’m tired all the time, even after a good night’s sleep. I’ve started eating more protein — fish and pulses — which seems to help, but by lunchtime most days, all I want to do is crawl into bed. My periods stopped two years ago, so I’m over the worst of menopause. What can I do?

It is good that you have already discovered dietary tweaks to help with your energy levels, but it sounds like you still have a way to go before you are feeling like yourself again. The workload at both your job and at home will no doubt be emotionally and mentally taxing, which can trigger physical fatigue and even cause the immune system to function below par.

Here are a few approaches to consider. One helpful option is taking an adaptogen to help regulate mood and gently boost energy, such as Rhodiola root (Rhodiola rosea). Another excellent option is Ashwagandha (Withania somnifera), often referred to as Indian ginseng, as it has a reputation for energising body and mind, particularly in cases where a sense of overwhelm is the main issue.

Other valuable adaptogenic herbs to bolster your emotional wellbeing, restore energy, and support adrenal health include Siberian ginseng, astragalus root, and Tulsi (Holy Basil). These herbs make quite a pleasant tea either individually or in combination.

Guarana is a good option for a quick pick-me-up, providing a synergistic delivery of active compounds to benefit the entire body. Keep in mind that it contains caffeine, although the recommended daily dose of Guarana provides less caffeine than a cup of black tea.

When taken in its natural state, compounds in guarana may slow the release and absorption of caffeine in the body. This is why guarana provides gentle mental and physical stimulation and lasts longer without the ‘peak and trough’ in energy associated with excessive caffeine use from coffee and many popular energy drinks.

Guarana has been shown to outperform ginseng by improving cognitive ability and reducing the negative effects of sleep deprivation. You only need a small amount to get optimal results, with small doses considered more effective than larger ones.

My heart races from time to time when I’m stressed. I got a full medical checkup and thankfully was told there is no underlying condition. Other than focusing on my breathing, is there anything else I can do?

I’m glad to hear that you are already focusing on your breathing, as this will help regulate your heart rate. It is also wise to have had a full medical checkup to rule out a serious underlying condition.

For regulating your heartbeat, the minerals calcium, magnesium, and potassium are all crucial. Picture: iStock

When it comes to stress, one of the first supplements I recommend is a good B-complex, since stress depletes these nutrients. The B vitamins have a synergistic action, meaning that they are far more effective when taken together.

For regulating your heartbeat, the minerals calcium, magnesium, and potassium are all crucial. If you feel that you are not likely to be getting enough of these nutrients through your diet, then supplementation is relatively straightforward. One of the best ways to do this is to take one of Solgar’s 99mg potassium tablets daily for a month, together with its calcium-magnesium formula.

Coenzyme Q10 (CoQ10) is another beneficial supplement for heart health, since it supports mitochondrial energy production in the heart muscle cells. CoQ10 is often recommended alongside magnesium to improve cardiac function and heart rate stability.