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“Why do I always feel tired?” has been typed into Google 5,000% more than it usually is over the last month. So why are we all feeling so tired, even if—anecdotally at least—many of us feel as though we’re getting the same amount of sleep at night? Unfortunately, there are a number of possible reasons.
Dr Harpal Bains, a longevity doctor and medical director at Harpal Clinic, has seen an increase in patients complaining of feeling tired all the time (or “TATT” as she refers to it), noting that this upward trajectory has climbed steadily since the pandemic. From nutritional deficiencies to stress to hormonal imbalances, we take a look at some of the common reasons you might be feeling TATT, and if you are, how to lift yourself out of it.
10 reasons you feel tired—and what to do about it
“More formally known as hypothalamic-pituitary-adrenal (HPA) axis dysregulation, this is where your adrenal system has been consistently overworked… so for those that have experienced periods of persistent high or chronic stress,” explains Dr Bains. The HPA axis plays a key role in stress management in the body, connecting the hypothalamus, pituitary, and adrenal glands to trigger the body’s stress response.
What to do: Manage your stress levels. “Recognizing that you are starting to feel stressed is key. Are you more irritated than usual? Are you waking up between 2 am and 4 am most nights? Do you wake up tired in the morning? Or are you triggered easily? Where possible, try to recognize that the stress state you are experiencing is temporary and that in order to deal with it, other activities may need to be shelved,” suggests Dr Bains. “Do one thing at a time and learn to say no to others and to yourself.”
Nutrient deficiencies can make us feel fatigued and impact our energy levels. Rhiannon Lambert, nutritionist and author of The Science Of Plant-Based Nutrition, namechecks vitamin D as a key nutrient. “Research has shown that low levels are associated with fatigue,” she says. “Vitamin B12 is another important nutrient to help us feel energized, as it plays a vital role in producing red blood cells, maintaining a healthy nervous system, and converting energy in food into usable energy.” A B12 deficiency can lead to the development of anemia and fatigue and is most common in those following a plant-based or vegan diet. Dr Bains also notes that a deficiency in either iron or magnesium is linked to tiredness.
What to do: Supplementation can be incredibly helpful, as well as ensuring you’re eating a balanced diet full of healthy fats, lean protein, fiber, and lots of vegetables. When it comes to vitamin D, we don’t get enough exposure to natural sunlight from September to March, and sometimes even during the summer months. Adults should aim for a daily dose of at least 400iu a day, although many take higher than this. You can also supplement vitamin B12, magnesium, and iron.
“To gauge if you might be deficient and to what extent, it’s always best to consult with your GP and request a blood test,” says Lambert. “This will provide a clear picture of your nutrient levels and help identify any deficiencies that may be impacting your health and energy.”
It goes without saying that if you’re having insufficient or poor-quality sleep, you’re likely to feel tired during the day,
What to do: Sleep experts advise establishing a good wind-down routine, which means dimming the lights and forgoing screen time for at least an hour before you hit the hay to help prepare the body for sleep. Viewing sunlight first thing in the morning is also key for a good night’s sleep.
“Hormonal imbalances—either in sex hormones like estrogen, progesterone, and testosterone or with the key metabolic hormone, thyroid—can also cause tiredness,” says Dr Bains. “This can get worse with age.”
What to do: Get your hormones checked by a doctor for tailored advice.
Latent viral infections are also becoming known as an important contributor to chronic tiredness, adds Dr Bains. “Some well-known infections causing this are Epstein Barr virus and Covid-19.”
What to do: Speak to a doctor about your options, but try and make lifestyle changes to ensure your stress levels are low, cellular health is optimized and to help reduce chronic inflammation.
When we’re stressed, our body enters a physiological state of “fight or flight,” resulting in high cortisol, adrenaline, and energy – it’s an innate response that’s built into the body for a reason: to help us escape danger. In the here and now, we’re not running away from tigers or bears anymore, but we are stressed about deadlines and other things, and our body responds in the same way as it did when we were hunter-gatherers. “Once the danger has gone, the body will move back into rest and digest state over time, however, the problem arises when the stressful situation does not go away completely, and the body remains on high alert. It’s at this point when we see burnt-out patients who are tired all the time because their nutrient reserves are low, good sleep architecture is diminished, nervous system responses are dysregulated and hormones are out of balance,” says Dr Bains. And when you’re tired, you tend not to eat well and have no energy to exercise… so begins a vicious cycle.
What to do: Heed Dr Bains’s advice above. She also recommends combatting acute stress using breathing techniques. “At the very least, try box breathing exercises, and where possible try basic yoga breathing exercises,” she says. Another way to reduce stress in the body is by ensuring cells are given the right nutrients in order to self-repair. Alongside a balanced diet, she recommends using targeted supplementation or IV nutrient drips, and “supporting good digestive health through mindful eating”.
If you typically rely on high-intensity workouts, swap them for something that’s less stressful on the body. “Intensive training is perceived as stressful for the body and can, conversely, cause weight gain, especially around the midriff,” Dr Bains says. If you’re overwhelmed by all the advice you read online, it’s always worth working with a professional who can help you manage stress via proven methods. “And lastly, be kind to yourself.”
Our diets play a huge role in how we move through the world. One of the biggest topics of conversation at the moment is ultra-processed foods (or UPFs) which contain industrially formulated substances that you wouldn’t find naturally in your kitchen (or in the supermarket for that matter). Higher in sugar, saturated fats, and additives, they are also low in essential nutrients, such as vitamins, minerals, and fiber. “Highly processed, refined carbohydrates (like white bread, pasta, sweets, and sugary drinks) are metabolized quickly and can cause large spikes in blood glucose, followed by sharp drops, which can bring on fatigue.”
Caffeine intake is also important. “It’s a well-known stimulant that can temporarily boost alertness and energy levels by interfering with the action of adenosine, a brain chemical that promotes sleep and relaxation,” explains Lambert. “Adenosine works by binding to receptors in the brain to signal the onset of sleepiness, and it builds up naturally throughout the day until we feel the need to sleep. When you drink caffeine, it blocks adenosine’s effects and prevents the feeling of drowsiness.” Sounds good, yes, but once it wears off, the accumulated adenosine that has been building up throughout the day can flood the receptors, leading to a significant drop in energy and increased tiredness. Body and mind subsequently crash. Not to mention the fact that coffee can also impact your sleep at night, as it stays in your system for three to seven hours.
What to do: To avoid UPFs, make sure you always read food labels—if there are ingredients listed that you don’t recognize, chances are it’s an artificial additive, preservative, or form of sugar (there are over 200 different names for it), or unhealthy fat, so do your best to avoid as much as possible. “One of my biggest pieces of advice to those looking to prevent mid-morning and afternoon slumps is to start your day with a balanced breakfast that is high in fiber, protein, and healthy fats, as this will reduce the dramatic spikes and crashes in your blood glucose levels across the morning,” says Lambert. “If you want to snack, opt for those that are high in fiber, protein and/or healthy fats, such as an apple with peanut butter, a handful of mixed nuts, or a bowl of yogurt topped with fresh fruit.”
When it comes to caffeine, “try and limit your intake to 200 to 400mg per day (which is roughly 2 to 4 cups of coffee),” says Lambert. “Avoid consuming it late in the day and focus on getting adequate sleep and maintaining a healthy, balanced diet to ensure you get the benefits of caffeine without its adverse effects on energy and sleep.”
One of the most common symptoms of dehydration is lethargy because water is essential for numerous physiological processes including “cellular functions, nutrient and oxygen transport, and waste removal,” says Lambert. “Proper hydration helps maintain electrolyte balance, regulate body temperature, and ensures efficient cardiovascular function.” When the body is dehydrated, blood pressure decreases, which means that less blood is pumped to the brain and other vital organs—this can lead to feelings of fatigue and sluggishness as the body’s efficiency declines. “Additionally, dehydration can impair cognitive functions, making it harder to concentrate, stay alert, and remember information, which further contributes to a sense of tiredness,” adds Lambert.
What to do: “Drink water regularly, consume water-rich foods (like cucumber and watermelon), and monitor signs of dehydration, such as dark urine or a dry mouth—these are all ways you can maintain optimal hydration and improve energy levels,” says Lambert.
The less we move, the more tired we feel—and with modern Western lifestyles pivoting around desk jobs, many of us are more sedentary than we should be. Studies have shown the link between movement and reduction of fatigue, with one study finding that engaging in low-intensity exercise reduced fatigue levels by a huge 65%.
What to do: Get moving. Aim to take regular walk breaks throughout the day, getting outside while you do so has also been shown to improve focus and creativity levels, so it’s a win-win.
If your fatigue is persistent or unexplainable, then it could be linked to a more serious medical condition. Make sure you see your GP for further tests.