12 Reasons You are Always Tired (and What to Do About It)
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You are not alone if you are experiencing excessive fatigue or if you have very little energy.
The symptoms of fatigue can be brought on by anything as simple as a lack of sleep or the onset of an illness like a cold or the flu. On the other hand, it may also be brought on by undiagnosed underlying health issues.
Chronic fatigue can negatively impact your quality of life and hinder you from participating in activities that bring you delight, despite the fact that everyone occasionally experiences feelings of exhaustion.
The majority of the time, exhaustion can be cured by making changes to one’s lifestyle or food, addressing a nutrient deficiency, or treating an underlying medical problem. However, in order to combat weariness, you must first determine what is triggering it in the first place.
Here are a dozen possible explanations for why you’re always exhausted:
1. Not getting adequate rest of a sufficient quality during sleep.
It is crucial to one’s general health to get an adequate amount of sleep. Sadly, a lot of us don’t get enough, which can cause tiredness and other negative effects.
Your body releases crucial growth hormones and repairs and regenerates cells when you are sleeping, which are two of the many important processes that take place while you are asleep. Because of this, the majority of people who get sufficient rest during the night feel revitalized, aware, and energized when they wake up.
Importantly, sleep should be calm and undisturbed so that your brain can progress through all four stages of non-rapid eye movement sleep (NREM) and one stage of rapid eye movement sleep (REM) – the state in which you dream.
The American Academy of Sleep Medicine and the Sleep Research Society recommend that individuals obtain at least 7 hours of sleep per night for optimal health, notwithstanding the fact that the amount of time spent sleeping should be tailored to the specific needs of each individual.
It may be difficult for you to fall asleep and stay asleep despite the fact that you are aware of how important it is to get adequate sleep.
Insomnia is a phrase that is used to describe any ailment that makes it difficult to either fall asleep or remain asleep. A number of things, including menopause, physical disorders, psychological stress, inadequate sleeping surroundings, and an excessive amount of mental stimulation, are capable of triggering this disease.
It’s pretty usual to have trouble sleeping. According to the findings of one study, up to forty percent of adults in the United States suffer from insomnia on some occasion during the course of a given year.
Insomnia that lasts for less than three months is the most frequent form of the condition and affects 9.5 percent of the population in the United States. However, one out of every five occurrences of short-term insomnia progresses to chronic insomnia, which occurs three times a week or more and continues for more than three months.
Insomnia can be treated with treatments such as natural supplements, pharmaceuticals, and the management of underlying medical issues. If you are having insomnia, these treatments may assist. Make an appointment with your primary care physician to receive the right care and treatment.
One of the most common reasons for feeling tired is not getting enough or good quality sleep. Sleep disturbances and insomnia can be brought on by a variety of factors, including anxiety, medical disorders, and uncomfortable sleeping situations. If you’re having trouble sleeping, you should talk to your primary care physician about it.
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2. Nutrient deficiencies
Even if you sleep for more than 7 hours every night, if you are deficient in certain nutrients, you may still experience feelings of exhaustion on a daily basis.
It has been suggested that fatigue may be caused by deficiencies in the nutrients listed below:
riboflavin (vitamin B2)
niacin (vitamin B3)
vitamin B5; pantothenic acid (vitamin B5)
pyridoxine (vitamin B6)
folic acid (vitamin B9)
There is a significant prevalence of deficiencies in many of these nutrients.\
Anemia affects one-quarter of the population of every country around the globe. Iron deficiency anemia is the most common kind of anemia, accounting for fifty percent of all cases of the condition. One of the most frequent manifestations of this ailment is fatigue, however, in most cases, this symptom gets better once iron levels are replenished.
In addition, research suggests that up to twenty percent of those aged sixty and older in both the United States and the United Kingdom suffer from a lack of vitamin B12. Because of a decrease in the body’s ability to absorb B12 as people become older, this shortage is particularly prevalent in older persons.
Low amounts of B12 can produce extreme weariness because it is essential for the transport of oxygen and the creation of energy.
Inadequate levels of vitamin D have been linked to feelings of exhaustion. Insufficient vitamin D is present in the bodies of more than half of the world’s population.
Because these deficits are extremely frequent, it’s crucial to have your levels evaluated if you’re feeling unexplained lethargy.
In most cases, after your nutrient levels return to normal, you will notice an improvement in the fatigue that was caused by a lack of one or more nutrients.
Fatigue may be a symptom of a deficiency in a number of minerals, including iron, vitamins B12 and D, and vitamin D. Your doctor can test for vitamin deficits and prescribe a suitable treatment.
Although some level of stress is healthy, persistent stress has been related to increased levels of weariness.
The medical illness known as stress-related exhaustion disorder (ED), which is defined by psychological and physical symptoms of weariness, may be the result of prolonged exposure to high levels of stress.
In addition, prolonged exposure to stress may result in structural and functional alterations in the brain as well as chronic inflammation, both of which may contribute to the development of symptoms such as weariness.
You may not be able to avoid stressful situations, particularly those that are tied to duties at work or with your family, but learning to manage your stress can help prevent you from becoming completely exhausted.
You may, for instance, schedule some time to relax and unwind by taking a bath, practicing meditation, or going for a stroll.
Your therapist could also be able to assist you in developing methods to manage your stress. Counseling for mental health is included in the benefits of many health insurance policies, and patients also have the option of participating in virtual therapy.
An unhealthy amount of stress can make you tired and lower the quality of your life. Making time for yourself and attending therapy could be helpful in reducing the effects of stress on your life.
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4. Certain medical conditions
Visit your primary care provider if you have persistent weariness that cannot be explained and talk to them about the symptoms you are experiencing.
They may recommend tests to rule out certain health conditions that cause fatigue, such as sleep apnea, hypothyroidism, cancer, chronic fatigue syndrome, multiple sclerosis, anxiety disorders, kidney disease, depression, diabetes, and fibromyalgia. Sleep apnea is one of the most common sleep disorders, and hypothyroidism is one of the most common thyroid conditions.
It is essential that you are aware that experiencing exhaustion on a constant basis is not normal. If you find that you are constantly exhausted, there is probably more than one factor at play.
If you have an underlying medical condition, getting the appropriate therapy for it can help you feel better and improve your overall health in other ways as well.
Fatigue is associated with a wide variety of medical disorders. It is imperative that you make an appointment with a healthcare practitioner in order to get the right testing done if you are constantly exhausted.
5. Imbalances in one’s diet
The food that you eat has a huge impact on how you feel.
It is essential to take a well-balanced diet that is high in foods rich in nutrients if you want to maintain your energy levels and acquire the nutrients your body needs to complete essential processes.
Exhaustion can be a side effect of calorie and nutritional deficits, which can be brought on by not eating enough or consuming foods that are overly processed and deficient in critical nutrients.
Your body will start to break down fat and muscle in order to meet the increased need for energy when you do not consume enough calories and nutrients, such as protein. This results in a decrease in body fat as well as muscular mass, which can cause feelings of exhaustion.
Because of variables such as age-related changes in appetite and age-related declines in physical activity, older persons are at a particularly high risk of malnutrition and vitamin deficiencies.
In addition, low energy levels are a common side effect of diets that are high in ultra-processed foods. For instance, a diet that is high in added sugar may make it difficult to fall asleep and may lead to persistently high blood sugar and insulin levels, both of which may cause tiredness.
A diet high in refined sugars and highly processed grains resulted in 38 percent and 26 percent higher scores for depressive symptoms and fatigue, respectively, than a low glycemic load diet high in whole grains and legumes but low in added sugar. The study was conducted over a period of 28 days and included 82 participants.
In addition to this, a study that included over 53,000 postmenopausal women found that diets that were high in added sugars and refined grains were associated with an increased risk of insomnia, while diets that were high in fruits, vegetables, and whole grains were associated with a decreased risk of insomnia.
It is possible that adhering to a diet that is low in ultra-processed foods and added sugar but high in nutrient-dense foods such as fruits, vegetables, legumes, and sources of protein like fish and eggs can help reduce fatigue and support healthy sleep while providing your body with optimal nutrition.
Your energy levels may suffer if you eat a diet that is heavy in ultra-processed foods; therefore, switching to a diet that is high in nutritional density and is loaded with whole, nourishing foods like fruits, vegetables, and legumes may help minimize fatigue.
6. Having a too high caffeine intake
Coffee and other caffeinated beverages, such as energy drinks, may give you a short-term boost of energy; however, if you consume too much of them, you may find that the following day you are more exhausted than usual. This is due to the fact that consuming an excessive amount of coffee can disrupt sleep, which can lead to feelings of exhaustion.
According to research, persons who wake up feeling fatigued are more likely to take significant amounts of coffee, which disrupts the natural cycle of sleep and wakefulness. As a result, you may find yourself drinking excessive amounts of coffee or other beverages containing caffeine for energy, which only serves to perpetuate the cycle of insufficient sleep followed by excessive amounts of caffeine.
Consuming an excessive amount of caffeine is associated with an increase in anxious thoughts during the night, an inability to get or stay asleep, an increase in awakenings throughout the night, a reduction in total sleep time, and daytime drowsiness.
A study that involved 462 women found a correlation between drinking high-calorie coffee and energy drinks and poor sleep quality as well as sleep disruption. Those who abstained from drinking these beverages reported having a higher quality of sleep.
However, people have different levels of tolerance for caffeine, and some are more susceptible to the effects that caffeine has on sleep than others.
Although moderate consumption of coffee and other caffeinated beverages, such as green tea, may have positive effects on health, energy drinks have an exceptionally high concentration of stimulants as well as added sugar. Therefore, you should stay away from them whenever it is possible.
If you are currently having trouble sleeping and drink caffeinated beverages on a regular basis, you can experiment with reducing the amount of caffeine you consume to see if this helps improve your sleep and your energy levels.
Consuming an excessive amount of caffeinated beverages might disrupt your normal sleep pattern and cause you to feel tired throughout the day. Therefore, reducing the amount of caffeine you consume can help you get better sleep and revive your energy levels.
7. An insufficient amount of hydration
Maintaining proper hydration throughout the day is essential for keeping up one’s energy levels. Because of all of the biochemical processes that take place in your body on a daily basis, you will inevitably lose some water, which will need to be supplied.
If you do not consume enough liquid to make up for the amount of water that is lost through your pee, feces, sweat, and breath, you may get dehydrated. According to the findings of the research, dehydration is associated with decreased levels of both energy and the ability to concentrate.
In point of fact, dehydration has an effect on your entire body, including the cycles during which you sleep.
Insufficient hydration was linked to reduced amounts of sleep time in a study that included over 26,000 participants from both the United States and China.
Dehydration can also make you feel more tired while exercising and has a detrimental impact on your ability to exercise for long periods of time.
Although you may have heard that you should have eight glasses of water each containing eight ounces (240 mL), your actual hydration needs are determined by a number of factors, including your weight, age, sex, and the amount of physical activity you engage in.
Consuming sufficient liquids to ensure adequate hydration is essential. Thirst, weariness, dizziness, and headaches are common signs that someone may be dehydrated.
Even minor dehydration may affect energy levels and attention. Be careful to consume enough fluids to replace those that you lose throughout the day.
8. Overweight or obesity
It is critical to one’s health, on the whole, to keep their weight at a healthy level.
Obesity has been shown to be significantly associated with an increased risk of a number of chronic diseases, including type 2 diabetes, heart disease, and some malignancies; furthermore, it may also significantly raise your risk of experiencing chronic fatigue.
Obstructive sleep apnea, which is a frequent cause of daytime fatigue, is significantly more likely to occur in those who are obese. Regardless of whether or not a person has sleep apnea, it is also associated with greater daytime sleepiness, which suggests that fat directly influences the sleep cycle.
In addition to this, those who are obese have a greater likelihood of developing diseases that are connected with weariness, such as depression and type 2 diabetes.
In addition, not getting enough sleep or having poor quality sleep can lead to weight growth or obesity.
Healthy body weight may promote good sleep and energy levels, while receiving a high quality of sleep may assist avoid weight gain and minimize weariness. Keeping a healthy body weight may also help prevent fatigue.
The disease known as obstructive sleep apnea, which is associated with weariness, has been connected to obesity, which has been linked to poor sleep quality.
9–12: Additional reasons for feeling tired
There are many more disorders that might bring on feelings of exhaustion. It is essential that you have a solid understanding of the multiple causes that could be responsible for your weariness.
The following are some additional common reasons why you might be feeling tired:
Drug and alcohol dependency. According to studies, those who are dependent on substances like alcohol or narcotics are more prone to have symptoms of weariness.
Work on shifts Sleep is severely disrupted for those who work shifts, which can lead to feelings of exhaustion. According to estimates provided by experts in the field of sleep medicine, two percent to five percent of all shift workers suffer from a sleep disorder that is characterized by excessive daytime sleepiness or interrupted sleep over a period of one month or more.
A sedentary way of life. It’s possible that leading a sedentary lifestyle will make you feel fatigued during the day. According to a number of studies, increasing one’s activity level can help alleviate the signs and symptoms of weariness in certain people, including those who have medical disorders such as multiple sclerosis (MS).
a few different drugs. There is evidence that certain pharmaceuticals, such as anabolic steroids, antidepressants, and blood pressure medications, can cause adverse effects such as insomnia and increased weariness.
Help for drug or alcohol dependence
Contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-HELP if you are in need of assistance in overcoming your addiction (4357).
Working with a physician that you have faith in is essential since it may be challenging or perhaps impossible for you to determine the elements or factors that are contributing to your tiredness on your own. They are able to assist you in determining the root of the problem and offer advice regarding potential treatments.
Fatigue can be caused by a number of factors, including shift work, sedentary lifestyle, dependency on drugs or alcohol, and medications.
Even while everyone has bouts of exhaustion from time to time, experiencing feelings of being run down and fatigued on a consistent basis is not natural.
Chronic fatigue can be caused by a wide variety of circumstances, including but not limited to underlying medical issues, vitamin deficiencies, sleep difficulties, consumption of caffeine, and ongoing stress.
It is imperative that you consult with your medical professional in order to determine the root reason for your unexplained fatigue.
After determining the underlying cause(s) of your fatigue and making the necessary adjustments to your lifestyle and food — or after receiving the required therapy for medical illnesses — you should, in most circumstances, see an improvement in your level of tiredness.