Why You’re Always Tired (5 Key Reasons – Fix These)

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Why You're Always Tired (5 Key Reasons - Fix These)
Why You’re Always Tired (5 Key Reasons – Fix These) Graphic © healthpowerboost.com. Background image: Unsplash (PD)

Do you often struggle with your alarm in the morning? Or do you, even after waking up, feel tired and lack the energy to lead a great day?

Feeling tired is common. It is something every human experiences from time to time. According to a USA-based statistics study, only one in 7 people wake up feeling fresh. [1] And two-fifths feel tired during the week. [2]

However, as normal as being tired may seem, it isn’t. Tiredness may be linked to several factors:
• Underlying health conditions, i.e., depression, diabetes, and autoimmune disorders [3]
• Lifestyle and dietary habits

In some cases, taking a rest should resolve the issue. But in other cases where this doesn’t make it any better, it could mean you’re fatigued: chronic extreme tiredness. This feeling is characterized by a lack of energy to go about your life. It’s a primary reason why many lead a poor quality of life.

Sudden, unexpected exhaustion could also mean the onset of flu or a cold.

Fatigue can often be addressed by a change in your lifestyle, modification of your diet, catering to the underlying medical condition, or correcting a nutrient deficiency. However, to do so, you need to understand its roots.

According to Joey Schweitzer, there are three essential solutions: sleep, exercise, and diet. Here are some of the reasons why you’re always tired and the three ways you can maneuver through:

1: Insufficient Sleep

Obvious but it still needs to be said because people keep doing it! Good sleep is one of the absolute fundamental keys to health. But unfortunately, most people take it lightly.

It is suggested that adults get 7-8 hours of sleep every night. And, importantly, sleep without interruption. A peaceful sleep helps the brain go through the three stages of NREM (non-rapid eye movement) and REM (one stage of rapid eye movement). As you go through these stages, you get to dream, and your body performs several critical processes. [4] These include:

• Repairing and regenerating cells
• Releasing important growth hormones

This is why most people say they wake up energized, alert, and refreshed. Contrary to this, your body may feel tired and exhausted.

However, there are situations where one finds falling and staying asleep hard. This condition is called insomnia. [5] It could be triggered by stress, poor sleeping environments, and medical conditions.
You must consult with your doctor for the proper treatment of insomnia. So, how can you make a turnaround?

Stop misusing caffeine: Caffeine is a natural stimulant that can benefit you. [6] It can help with mood improvement and brain function. It is also linked with lowering the risk of suicide. [7]
However, when taken in excess, caffeine can cause trouble sleeping, restlessness, etc. [8]
Joey suggests that caffeine should be taken before lunchtime. This allows the body to get rid of the caffeine so that when you go to bed, the body has an easy time sleeping, thus reducing the chances of tiresomeness the following day.

Fix your circadian rhythm: This rhythm is dictated by sunlight. It tells the body when it should be energized and when to relax and slow down for sleep. Avoiding blue light before bed and using dark curtains are the most effective ways to fix your circadian rhythm.

2: Insufficient Exercise

Maintaining a healthy body weight is crucial to your overall health. Failure to do this could lead to health conditions like obesity (other factors also cause it).

Obesity is linked to several chronic illnesses, including chronic fatigue. [9] It directly affects your sleep cycle. Obesity increases the risk of daytime fatigue which could lead to obstructive sleep apnea. [10]

As joey says, “What’s good for the body is good for your brain.” So, it’s direly essential you move your body during the day to ensure you stay energized. You could do this by trying power-posing. This pose lowers your cortisol (stress hormone), increasing your testosterone and ensuring you feel more confident and assertive throughout the day.

You could also fix your sedentary lifestyle by walking daily or getting a standing desk. [11] This can help the body understand that you are active and need more energy, reducing the chances of tiredness.

3: Poor Diet

There is a link between your overall mood and your diet. This is because, to perform critical processes, your body needs the energy and nutrient obtained from the food you consume.

So, you can avoid undereating or eating ultra-processed foods that are low in nutrients: nutrition deficiency causes exhaustion.

Nutrients like iron, vitamin B12, vitamin C, vitamin D, magnesium, riboflavin, and folate can lead to tiresomeness. [12][13] So, you must get tested, especially if you experience unexplained fatigue.

You can avoid a diet with added sugar and ultra-processed food and focus on nutrients like veggies, legumes, fruits, and proteins. These foods will provide your body with optimal nutrition, reduce fatigue, and promote healthy sleep patterns.

4: Stress

Stressful situations are unavoidable. However, it’s essential you learn to manage them. You could devote time to take a walk, meditate or take a bath.

Otherwise, stress can become chronic. It can then lead to chronic inflammation, which can contribute to fatigue. Chronic stress could also cause exhaustion disorder (ED). [14] Physical and psychological symptoms of exhaustion characterize this condition.

5: Dependence On Alcohol And Drugs

People who can’t go without alcohol or drugs are often likely to feel tired and fatigued. [15]
Drug dependence is a problem that requires medical attention. It could lead to several health issues.

In conclusion, constantly feeling tired and run down isn’t normal. It could be highlighting a medical condition or just informing you that you need to change your lifestyle and diet. However, unexplained fatigue that doesn’t go away requires medical attention.



[1] Statista: https://www.statista.com/chart/3534/americans-are-tired-most-of-the-week/

[2] YouGovAmerica: https://today.yougov.com/topics/society/articles-reports/2015/06/02/sleep-and-dreams

[3] Zielinski, M. R., Systrom, D. M., & Rose, N. R. (2019). Fatigue, sleep, and autoimmune and related disorders. Frontiers in immunology, 1827: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6691096/

[4] Brinkman, J. E., Reddy, V., & Sharma, S. (2022). Physiology of Sleep.[Updated 2021 Sep 24]. StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing: https://www.ncbi.nlm.nih.gov/books/NBK482512/

[5] Proserpio, P., Marra, S., Campana, C., Agostoni, E. C., Palagini, L., Nobili, L., & Nappi, R. E. (2020). Insomnia and menopause: a narrative review on mechanisms and treatments. Climacteric, 23(6), 539-549: https://pubmed.ncbi.nlm.nih.gov/32880197/

[6] Nehlig, A., Daval, J. L., & Debry, G. (1992). Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic and psychostimulant effects. Brain Research Reviews, 17(2), 139-170: https://pubmed.ncbi.nlm.nih.gov/1356551/

[7] Lucas, M., O’Reilly, E. J., Pan, A., Mirzaei, F., Willett, W. C., Okereke, O. I., & Ascherio, A. (2014). Coffee, caffeine, and risk of completed suicide: results from three prospective cohorts of American adults. The World Journal of Biological Psychiatry, 15(5), 377-386: https://www.tandfonline.com/doi/abs/10.3109/15622975.2013.795243

[8] Chaudhary, N. S., Grandner, M. A., Jackson, N. J., & Chakravorty, S. (2016). Caffeine consumption, insomnia, and sleep duration: Results from a nationally representative sample. Nutrition, 32(11-12), 1193-1199: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6230475/

[9] Hruby, A., & Hu, F. B. (2015). The epidemiology of obesity: a big picture. Pharmacoeconomics, 33(7), 673-689: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4859313/

[10] Ogilvie, R. P., & Patel, S. R. (2017). The epidemiology of sleep and obesity. Sleep health, 3(5), 383-388: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5714285/

[11] Ellingson, L. D., Kuffel, A. E., Vack, N. J., & Cook, D. B. (2014). Active and sedentary behaviors influence feelings of energy and fatigue in women. Medicine and science in sports and exercise, 46(1), 192-200: https://pubmed.ncbi.nlm.nih.gov/23783259/

[12] Warner, M. J., & Kamran, M. T. (2017). Iron deficiency anemia: https://www.ncbi.nlm.nih.gov/books/NBK448065/

[13] Gana, W., De Luca, A., Debacq, C., Poitau, F., Poupin, P., Aidoud, A., & Fougère, B. (2021). Analysis of the Impact of Selected Vitamins Deficiencies on the Risk of Disability in Older People. Nutrients, 13(9), 3163: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8469089/

[14] Gavelin, H. M., Neely, A. S., Dunås, T., Eskilsson, T., Järvholm, L. S., & Boraxbekk, C. J. (2020). Mental fatigue in stress-related exhaustion disorder: Structural brain correlates, clinical characteristics and relations with cognitive functioning. NeuroImage: Clinical, 27, 102337: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7348057/

[15] Aichmüller, C., & Soyka, M. (2015). Fatigue in substance abuse disorders. Revue Medicale Suisse, 11(471), 927-930: https://pubmed.ncbi.nlm.nih.gov/26072600/

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