They call it invisible exhaustion, but it's plain to see. We spend the day tired, and no matter how many hours we sleep, we can't seem to wake up with enough energy levels to face a new day without dragging ourselves.
Do we really do so much to feel so worn out? Well, surely we do. Kids, school, work, meals, shopping, gym (in the best-case scenario!), homework, extracurricular activities... From Monday to Friday, the to-do list leaves no room for doubt: we are overwhelmed. The problem is that weekends don't improve things much either, and most of the time, we end up on Monday worse off than we were on Friday.
So, the next question would be: why are we tired even when we stop doing things and sleep 'enough'? The specialists at Palasiet Wellness Clinic & Thalasso (Benicassim), Castellón, recently recognized in the 'Global Spa Awards' as one of the top international references in the 'Best Global Medi-Spa' category, have a clear answer: fatigue is a deeply subjective phenomenon that is not always solved by sleeping more. However, this feeling is directly related to the quality of sleep and, fundamentally, to the actual rest time.
To try to understand this mess and, most importantly, to remedy it, the team of experts at Palasiet starts by clarifying the differences between two essential concepts, physical exhaustion and mental exhaustion. While physical exhaustion is managed with strict sleep hygiene—maintaining regular schedules, relaxation rituals, avoiding meals three hours before bedtime, and refraining from intense activities—mental exhaustion operates under more complicated rules.
It's no secret that, even when the body is at rest, the mind can be working at full capacity. Despite not realizing it, sitting reading or watching a TV series while mentally reviewing pending tasks prevents attention from focusing, diminishing the ability to concentrate.
But there's more, and it's much worse. When these recurring thoughts are linked to emotions like anxiety, stress, or anger, the body responds by releasing substances that generate metabolic stress. This process consumes real energy in the form of ATP (adenosine triphosphate), commonly known as the 'energy currency' of our body because it allows the energy obtained from food to be 'spent' immediately on vital processes. And this is why, many times, we feel exhausted even though we haven't moved from the couch.
What do we do to combat this mental rumination? The best tool is to focus our attention on the present, but... how do we achieve that? Well, for example, through practicing disciplines like yoga, mindfulness, or even strength training, as simply counting repetitions and sets forces the mind to exercise memory and focus on the 'here and now'. Engaging in hobbies or artistic activities like painting, reading, or writing also act as balms that foster imagination and provide mental peace.
How does nutrition influence our fatigue?
Beyond the obvious, in search of the causes of this 'invisible exhaustion,' Palasiet's nutritionist Paula Valiente focuses on a factor that often goes unnoticed: the silent energy deficit derived from poor nutrition, from so many hypocaloric diets and so many bad eating habits.
"Sometimes, persistent fatigue is not so much about doing too much, but about eating less than what the body needs. Chronically hypocaloric diets, skipping meals, or whole days 'relying on coffee' generate a silent energy deficit. The body can compensate for it for a while, but in the medium and long term, it takes its toll in the form of chronic fatigue, irritability, and lack of vitality."
According to Valiente, the key is not only what we eat, but how and when. "Better rest is intimately linked to eating better, complete, and at the right time. Sitting down to eat calmly, without screens or multitasking, allows the digestive system and the nervous system to work efficiently."
Therefore, this specialist emphasizes, "many women improve their rest when they have an early dinner or incorporate a well-planned gentle intermittent fasting. Not as a restriction but as a 'truce' to let the digestive system rest, improve sleep quality, and promote better metabolic regulation. When the body has real rest periods, also at the digestive level, energy stops being something forced and begins to recover naturally."
The emotional burden and the role of 'caregiver'
Beyond the physical aspect, Lourdes Ramón, psychologist and counselor at Palasiet, analyzes exhaustion from a systemic and emotional perspective, linking it to the current woman's lifestyle structure. "Many women live tired due to sustained emotional, mental, and biological overload. This fatigue is linked to self-demand, constant control, difficulty in stopping, and multitasking roles, which keeps our nervous system in constant alert."
Ramón warns about the importance of unconscious beliefs that govern our relationships: "We end up giving much more than we can perhaps sustain from the caregiver role. Not only do we prioritize caring for others above ourselves, but sometimes, we even feel guilty for resting. All of this, obviously, prevents us from having rest that helps us recover from daily wear and tear and ends up manifesting in fatigue, sleep disturbances, hormonal dysregulation, and loss of vitality."
To regain this lost vitality, the expert suggests setting clear boundaries and incorporating these new habits:
-Respect nighttime rest as something sacred.
-Reduce self-demand and perfectionism.
-Incorporate real short breaks during the day (relaxation, breathing, meditation, etc.).
-Review relationships where giving and receiving are not balanced.
-Tune habits with circadian and hormonal cycles (in this regard, it is essential to consult with a gynecologist and undergo hormonal testing).
Conclusion? "Our fatigue has multiple 'faces': physical, mental, and hormonal. By listening to the body, prioritizing rest, and gradually adjusting habits, it is possible to regain energy, improve sleep quality, and, by extension, optimize vitality, enhance mood, and even optimize natural beauty, which emanates from a rested and well-nourished body."
Five practical tips for better rest
To make the challenging mission of overcoming fatigue easier, the specialists at Palasiet propose five recommendations based on the pillars of integrative medicine on which they work multidisciplinarily at this clinic, focused on adopting sustainable habits that integrate sleep, nutrition, and personal boundaries:
- Establish a consistent bedtime and wake-up time, even on weekends.
- Pre-sleep relaxation rituals (light reading, deep breathing, warm bath).
- Avoid heavy or late meals; opt for light dinners at least 2-3 hours before bedtime.
- Limit screens and bright stimuli at night; create a cool, dark, and quiet environment.
- Eat calmly, without screens, chewing well to aid digestion and nutrient absorption.
- Distribute food intake throughout the day; ensure intake of proteins, healthy fats, and complex carbohydrates in each meal.
- Avoid excessive fasting or extreme restrictions; when considering changes like intermittent fasting, approach them gently and planned, adapting them to each woman's hormonal and life reality.
- Maintain adequate hydration and limit stimulant drinks close to bedtime.
3. Emotional management and healthy boundaries:
- Incorporate short relaxation breaks, breathing, or brief meditations during the day.
- Reduce self-demand and reorganize roles to avoid emotional and physical overload.
- Evaluate relationships and responsibilities: learn to say no, select plans, and ask for help when needed.
- Exercise regularly combining gentle cardio, strength, and flexibility, adapted to daily energy. Consistency is more important than intensity.
- Practice other physical activities that also calm the mind: yoga, pilates, mindful walks, gentle dance... The key is to move!
5. Skin and beauty care from energy
- Less oxidative stress and better skin repair when prioritizing rest and adequate nutrition.
- Simple but consistent care routines, with products that support the skin barrier during stressful times.
- Observation of signals: duller skin, dark circles, or fragile hair can improve with sleep, nutrition, and emotional management habits.