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Why am I always tired?

Andrew Bellingham

Andrew Bellingham

Pharmacist | 20+ Years | BPharm | Dip Clin Pharm

Feeling tired all the time isn’t just about being sleepy after a late night or experiencing a mid-day slump. It’s about a constant state of exhaustion that affects your daily life. You’re not alone in wondering why you’re feeling tired from the moment you wake up to when your head hits the pillow in the evening. More than 10% of the UK in a recent survey said they exist in a constant state of exertion. 

It’s not just a physical feeling either, it affects your mental and emotional well-being too. You’re left feeling empty, unmotivated and worrying about when you might feel your next dose of glorious energy. 

Why am I so tired?

Increase the quality of your sleep

Sometimes getting enough sleep isn’t the issue – it’s the quality of your sleep, and the environment or mental state that you go to sleep in that needs improving. 

Quick tips:

  1. Maintain a consistent sleep schedule
  2. Create a relaxing bedtime routine 
  3. Try to not look at screens just before going to sleep

Reduce stress and anxiety

Not only can stress and anxiety stop you from getting to sleep in the first place, the constant bombardment of thoughts can also make it difficult for your mind and body to feel recharged. 

Quick tips: 

  1. Practise meditation, deep breathing exercises or yoga
  2. Exercise regularly throughout the week
  3. Speak to someone about how you’re feeling 

Improve your diet

It’s not always easy to get the essential nutrients you need, especially when you’re simply cooking a meal for the day. But not having them can make you feel tired and lethargic. 

Quick tips:

  1. Add more fruit, vegetables and whole grains to your meals
  2. Replace saturated fats with lean meats or healthy fats (like avocado) 
  3. Try to reduce your caffeine and sugar intake
  4. Drink plenty of water throughout the day

Get more exercise into your routine

Especially after a hard day’s work, the thought of exercising when you’re already tired might seem counterintuitive. But getting enough exercise actually helps your body to generate more energy. 

Quick tips: 

  1. Do things you enjoy to make exercising feel easier
  2. Try to exercise at a moderate intensity for 30 minutes a day
  3. If you don’t have much time, exercise intensely for about 15 minutes per day

Check for underlying health conditions

Certain medical conditions like anaemia, thyroid disorders, diabetes, and chronic fatigue syndrome can cause persistent fatigue.

Quick tips: 

  1. Speak with your doctor about how you’re feeling (they might run some tests to confirm)
  2. Follow their advice closely
  3. If you receive treatment, make sure to take it on time and continue taking it until told otherwise, even if you start to feel better

Frequently asked questions about fatigue

What is fatigue?

Fatigue is a feeling of extreme tiredness or lack of energy. It can be caused by various factors like lack of sleep, stress, or medical conditions.

How to fix fatigue quickly?

To fix fatigue quickly, prioritise quality sleep, stay hydrated, exercise regularly, manage stress, and maintain a balanced diet.

What is muscle fatigue?

Muscle fatigue refers to the temporary decline in muscle performance due to overexertion or sustained activity. It’s characterised by a sensation of weakness, reduced strength, and decreased endurance in the affected muscles.

A photo of a sleeping mask, alarm clock, a glass of water and melatonin tablets against a backdrop of stars.

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