If you find yourself tired all the time, know that you aren’t alone! Fatigue affects us in different ways and at different points in our lives. So what can you do to address it? Understanding why you’re tired is the first step. This could occur for many reasons, including insufficient sleep, an underlying medical condition such as anemia, or dehydration.
Don’t let fatigue rule your life – start feeling better today. Solutions for when you’re tired all the time.
However, don’t fret! There are steps to take toward finding out what has caused the tiredness and how to tackle it best. From tracking your sleep habits to proper nutrition and hydration – small changes can affect feeling energized again. Hopefully, these reasons have shed some insight into why your tiredness has been occurring. Take positive action today and heal yourself from exhaustion!
Are you feeling tired all the time and not sure why? You’re not alone! Lack of quality sleep is one of the most common complaints among adults, but many other factors could affect your energy levels. We’ll discuss 12 potential causes of fatigue – from lack of vitamins to a sedentary lifestyle – as well as provide some easy steps for you to take to help beat fatigue so that you can feel energized and productive again.
1. Not getting enough sleep
This is one of the most common causes of fatigue and exhaustion. An adult needs seven to nine hours of uninterrupted sleep per night to remain healthy and alert during the day. If your sleeping patterns are inconsistent or you don’t get enough sleep, then this could be causing your fatigue.
- Establish a regular sleep schedule. Establishing a regular sleep schedule is one of the best ways to ensure you get enough sleep. Going to bed and waking up at the same time each day can help to regulate your body’s natural sleep rhythm and make it easier to fall asleep and stay asleep.
- Create a relaxing bedtime routine. Another way to promote better sleep is to create a relaxing bedtime routine. This may involve taking a warm bath, reading a book, or doing light stretching. Doing these activities can help to signal to your body that it is time to wind down and prepare for sleep.
- Avoid caffeine before bed. Caffeine is a stimulant that can interfere with sleep. Therefore, avoiding caffeine in the evening and close to bedtime is essential. Coffee, tea, energy drinks, and chocolate are all sources of caffeine that should be avoided in the evening.
- Avoid alcohol before bed. While alcohol may make you drowsy, it disrupts sleep later in the night. Therefore, it is best to avoid alcohol in the evening or close to bedtime.
- Get up and move around during the day.
Regular physical activity can help improve your sleep quality at night. However, avoiding exercising too close to bedtime is essential as it can make falling asleep more difficult. aim for at least 30 minutes of moderate-intensity exercise during the day.
- Limit screen time before bed. The blue light emitted by screens can interfere with sleep by suppressing melatonin production. Melatonin is a hormone that helps regulate the body’s natural sleep-wake cycle. To avoid this disruption, limit screen time in the evening and close to bedtime.
- Premium CertiPUR-US certified shredded memory foam fill
- Bamboo and polyester blend
- Valued from $56.31
- Cool, calm, comfortable
- 4.5 stars with 19,703 ratings
- Valued at $116.04
2. You Have an Iron deficiency
Anemia occurs when your body doesn’t have enough red blood cells to transport oxygen throughout your body effectively. Symptoms include pale skin, weakness, headaches, dizziness, and difficulty concentrating—all of which could contribute to fatigue and exhaustion.
- Eat more iron-rich foods. One of the best ways to prevent iron deficiency is to ensure you get enough iron in your diet. Iron-rich foods include red meat, poultry, fish, beans, lentils, spinach, and fortified cereals. It’s important to note that the body absorbs iron from animal sources more efficiently than from plants.
- Include vitamin C-rich food with iron-rich meals. Vitamin C helps the body absorb iron more effectively. So, if you’re eating an iron-rich meal, include a source of vitamin C, such as citrus fruits, tomatoes, or broccoli.
- Limit drinking tea or coffee with meals. Both tea and coffee can inhibit the body’s ability to absorb iron. So, it’s best to avoid drinking them with meals. If you choose to drink them with meals, wait at least an hour after eating.
- Don’t take antacids close to mealtimes. Antacids can also inhibit the body’s ability to absorb iron. So, if you need to take them for heartburn or indigestion, be sure to do so at least an hour before or after meals.
- Be aware of medications that may cause iron deficiency. Several medications can cause iron deficiency by interfering with the body’s absorption of iron or by causing blood loss. These medications include proton pump inhibitors (PPIs), histamine H2 blockers, nonsteroidal anti-inflammatory drugs (NSAIDs), and metformin. If you’re taking any of these medications, talk to your doctor about whether you need additional iron supplementation.
Please contact your doctor before taking any medications or supplements!
3. You Have a Poor Lifestyle
Okay, we are all human, and we know when our ‘bad habits’ are making our life a bit shit. Habits such as smoking cigarettes, drinking alcohol excessively, or consuming large amounts of caffeine daily can take a toll on our bodies over time and lead to feelings of extreme tiredness even after getting sufficient rest at night.
- Get plenty of sleep. Most people need around eight hours per night. Getting enough sleep can help improve your mood, increase your energy levels, and reduce your risk of developing chronic health problems.
- Eat a healthy diet. Eating a diet rich in fruits, vegetables, and whole grains can help improve your overall health and reduce your risk of developing chronic diseases such as heart disease, diabetes, and cancer.
- Be physically active. Regular physical activity can help improve your cardiovascular health, strengthen your bones and muscles, and reduce your risk of developing chronic health conditions such as obesity and type II diabetes.
- Limit alcohol consumption. If you choose to drink alcohol, do so in moderation. Heavy drinking can lead to various health problems, including liver damage, heart disease, and cancer.
- Avoid tobacco use. Tobacco use is one of the leading causes of preventable death worldwide. If you don’t smoke, don’t start. If you smoke, quitting is one of the best things you can do for your health.
- Get regular medical checkups. Seeing your doctor for regular checkups can help ensure that any potential health problems are detected early and treated effectively.
- Live a stress-free life. Stress can affect your physical and mental health. Finding ways to manage or eliminate stress can help improve your overall well-being.
Get active with Puma!
Get fit with The Iconic!
4. You Have a Vitamin D Deficiency
Vitamin D helps regulate calcium levels in our bodies and is acquired mainly through sun exposure or certain foods like fatty fish and fortified foods like milk or breakfast cereals. Too little vitamin D has been linked to a lack of energy and constant exhaustion throughout the day due to its essential role in cell energy production.
- Get more sunlight. One of the best ways to improve vitamin D levels is to get more sunlight. The body produces vitamin D in response to exposure to ultraviolet (UV) rays from the sun. Just 10-15 minutes of sun exposure each day can help to improve vitamin D levels.
- Eat more fatty fish. Fatty fish such as salmon, tuna, and mackerel are excellent sources of vitamin D. aim to eat at least two servings of fatty fish each week.
- Eat Vitamin D-rich foods. Mushrooms, oranges, salmon, and soy milk are good sources of vitamin D, with some varieties containing high levels of the vitamin. mushrooms can be added to various dishes, such as stir-fries, soups, and salads.
- Take a supplement. If you don’t get enough sunlight or eat enough foods containing vitamin D, you may need to take a supplement. Vitamin D supplements are available in pill and liquid form and can be found at most pharmacies and grocery stores.
- Get your blood tested. If you’re concerned that you may be deficient in vitamin D, it’s a good idea to get your blood tested by a doctor or other healthcare provider. This will help to determine if you need to take a supplement or make any dietary changes.
5. You Suffer from Stress, Anxiety, and Depression
Research has found that emotional conditions such as anxiety, stress, and depression can all contribute significantly to physical symptoms such as tiredness, chronic fatigue, and exhaustion as well as other psychological symptoms like feeling overwhelmed, discouraged or not being able to concentrate easily on tasks at hand due to mental fogging from emotional distress.
- Take breaks. When you’re feeling overwhelmed, take a few minutes to yourself to relax and rejuvenate. Take a hot bath, read your favorite book, or take a walk outdoors.
- Connect with loved ones. Spending time with loved ones can help reduce stress and promote positive emotions. Whether you stay in touch via text, social media, or in person, quality time with those you care about is crucial for a healthy mind and body.
- Find a hobby. Doing something you enjoy can help take your mind off stressful thoughts and promote positive feelings. Whether you enjoy painting, hiking, biking, or gardening, find an activity that brings you joy and stick with it!
- Seek professional help. If you’re struggling with stress, anxiety, or depression, don’t hesitate to seek professional help from a therapist or counselor.
- Avoid drugs and alcohol. Drugs and alcohol can actually make anxiety and depression worse. If you’re struggling with these issues, it’s best to avoid substances that will only make them worse.
- Exercise regularly. Exercise is a great way to reduce stress and improve your mental health. It can also help to increase your energy levels and improve your overall mood.
6. You Have an Underlying Medical Condition
Certain underlying medical conditions such as thyroid disorders or diabetes could also cause ongoing tiredness since they affect how hormones work in the body which directly affects how much energy we have available for regular activities during our waking hours.
How to know you have underlying conditions
- Symptoms that don’t go away.
If you have a symptom that doesn’t go away, it could be a sign of an underlying condition. For example, if you have a headache that doesn’t go away, it could be a sign of a more serious condition like a brain tumor. If you have a rash that doesn’t go away, it could be a sign of an autoimmune disorder like psoriasis. If you have any symptoms that last more than a few days, it’s important to see a doctor to get checked out.
- Multiple unexplained symptoms.
If you have multiple unexplained symptoms, it’s possible that they’re all related to an underlying condition. For example, if you have fatigue, weight loss, and joint pain, it could be a sign of rheumatoid arthritis. If you have shortness of breath, chest pain, and dizziness, it could be a sign of heart disease. If you have any combination of symptoms that seem unrelated, it’s important to see a doctor to get checked out.
- If your family members have the same or similar conditions.
If you have family members with the same or similar conditions, there’s a chance that you may also have the condition. For example, if your mother has breast cancer, there’s a higher chance that you will also develop breast cancer. If your father has heart disease, there’s a higher chance that you will also develop heart disease. If you have any family history of conditions, it’s important to be aware of the risks and to see a doctor for regular check-ups.
- Experiencing new or worsening symptoms.
If you’re experiencing new or worsening symptoms, it could be a sign of an underlying condition. For example, if you’ve always had occasional headaches but now they’re becoming more frequent or more severe, it could be a sign of a brain tumor. If you’ve always had mild joint pain but now it’s becoming more severe or affecting more joints, it could be a sign of rheumatoid arthritis. If your symptoms are new or getting worse, it’s important to see a doctor to get checked out.
- Interfering with your daily life.
If your symptoms are interfering with your daily life, it’s possible that you have an underlying condition. For example, if your fatigue is so severe that you can’t get out of bed in the morning, it could be a sign of anemia or thyroid problems. If your anxiety is so severe that you can’t leave the house or go to work, it could be a sign of agoraphobia or panic disorder.
7. You Are Suffering from Dehydration
Water helps carry essential nutrients through our bloodstream so it’s very important to stay hydrated throughout the day in order for us to maintain healthy energy levels. Unfortunately, many people do not drink enough water leading them constantly feel tired due to their bodies not getting sufficient fuel for proper functioning.
- Set a daily goal. One of the best ways to make sure you’re drinking enough water is to set a daily goal. Figure out how much water you should be drinking each day and then make it your goal to reach that amount. You can even put a reminder on your phone or in your calendar to help you stay on track.
- Carry a water bottle with you. Carrying a water bottle with you throughout the day is a great way to make sure you’re getting enough water. Whenever you feel thirsty, take a sip from your water bottle. If you don’t like plain water, try adding some fruit slices or mint leaves to give it flavor.
- Drink water with meals. Drinking water with meals is another great way to increase your water intake. Not only will it help you stay hydrated, but it will also help you feel fuller and eat less.
- Drink before, during, and after exercise. If you’re going to be exercising, it’s important to drink plenty of water before, during, and after your workout. Drinking water will help your body stay properly hydrated and perform at its best.
- Drink when you’re feeling hungry. Sometimes when we think we’re hungry, we’re actually just thirsty. So next time you’re feeling snack cravings coming on, try drinking a glass of water first and see if that doesn’t take care of the problem.
- Limit other beverages. While it’s important to drink plenty of water, it’s also important to limit other beverages like coffee, tea, soda, and alcohol. These drinks can actually dehydrate your body and should be consumed in moderation.
- Keep track of your progress. Keeping track of how much water you’re drinking each day is a great way to motivate yourself to drink more. You can use a simple app or write it down in a journal so that you can see how much progress you’re making over time.
Water Bottle Tracker
Motivational Water Bottle
8. You Aren’t Exercising Enough
Exercise has many positive effects on both mind and body including improved quality of sleep at night resulting in more energy during waking hours. Regular exercise also helps regulate hormones which means more stable moods with fewer risks of developing depression or anxiety-related issues that cause additional tiredness throughout the day.
How to get started with exercise for beginners
- Start slow. If you’re new to exercise, it’s important to start slow and gradually increase the intensity of your workouts. Trying to do too much too soon can lead to injury and burnout. A good rule of thumb is to start with 20 minutes of moderate-intensity exercise three times per week and then increase the duration and/or intensity of your workouts as you become fitter.
- Find an activity you enjoy. Exercise should be something you look forward to, not something you dread. If you don’t enjoy the activity you’re doing, you’re less likely to stick with it. So, find an activity or activities that you enjoy and make exercise a part of your regular routine. Some people enjoy going for a run or walk outdoors, while others prefer taking a yoga or Pilates class at a local studio.
- Set realistic goals. It’s important to set realistic goals when it comes to exercise. Otherwise, you may become discouraged if you don’t see results as quickly as you’d like. A good goal to start with is 30 minutes of moderate-intensity exercise five times per week. Once you’ve achieved this goal, you can start setting other goals, such as increasing the intensity of your workouts or adding additional days of exercise each week.
- Make a plan. Once you’ve decided on your goals, it’s important to make a plan for how you’ll achieve them. This means figuring out when and where you’ll exercise, as well as what type of workouts you’ll do. Having a plan will help to keep you accountable and on track toward reaching your goals.
- Get support. It can be helpful to have someone to support and motivate you when starting an exercise routine. This could be a friend, family member, or even a personal trainer. Having someone to help keep you accountable can make all the difference when it comes to sticking with your workout plan.
- Be patient. Remember that Rome wasn’t built in a day and neither will your ideal body! It takes time and consistency to see results from exercise, so be patient and don’t get discouraged if you don’t see changes immediately. Trust that if you keep up with your workout routine, eventually you will start seeing the results you want.
- Reward yourself! Last but not least, don’t forget to reward yourself for all your hard work! This doesn’t mean eating an entire pint of ice cream after every workout (although we won’t judge if that’s what floats your boat). But it does mean giving yourself small rewards after reaching milestones in your fitness journey
9. You Drink Too much Caffeine
Too much caffeine can lead us into an awkward state where it takes more caffeine each morning just to maintain the same level of alertness while working thru tasks – making it harder eventually kick addiction when trying to wean ourselves off by reducing intake – causing heightened risk for afternoon slumps that add up daily fatigue over time.
- Understand why you want to limit your caffeine intake. There are many reasons why someone might want to cut back on their caffeine consumption. Maybe you’re finding that you’re relying on caffeine a bit too much and you want to break the habit. Or maybe you’re experiencing some negative side effects from caffeine, such as anxiety or insomnia. Whatever your reason, it’s important to be clear about why you want to limit your intake before you start making changes.
- Know how much caffeine you’re consuming. Caffeine is found in a variety of foods and beverages, including coffee, tea, soda, energy drinks, and chocolate. It’s important to be aware of how much caffeine you’re consuming on a daily basis so that you can make appropriate changes. Keep track of everything you eat and drink for a few days and then calculate the average amount of caffeine you’re consuming.
- Cut back gradually. If you’re used to drinking several cups of coffee per day, it’s unlikely that you’ll be able to go cold turkey and give it up entirely. Instead, try cutting back gradually. Start by reducing the number of cups of coffee you drink per day by one or two. Then, over the course of a few weeks, continue reducing your intake until you reach your goal.
- Find alternative sources of energy. When you cut back on caffeine, it’s important to find alternative sources of energy so that you don’t end up feeling exhausted all the time. Consider adding some extra protein to your diet, such as eggs or nuts, which can help to keep you feeling energized throughout the day. You might also want to try getting regular exercise, which can give you a natural energy boost.
- Drink more water. Staying hydrated is important for overall health, but it can also help to reduce fatigue and increase energy levels. Make sure to drink plenty of water throughout the day, especially if you find yourself feeling tired after cutting back on caffeine.
- Avoid triggers. There are certain situations that might trigger your urges to consume caffeine, such as seeing a coffee shop while out for a walk or being around people who are drinking coffee or tea. If possible, try to avoid these triggers so that you don’t end up slipping back into old habits
10. You Have a Poor Diet
Eating unhealthy foods with high-fat content, sugars processed carbohydrates starches can cause spikes in blood sugar levels followed by quick drops which lead to feelings of drowsiness, sluggishness, irritability, and inability to focus concentrate on tasks hand – leading to further reduced productivity already taxed mind pushing towards exhaustion faster than normal healthy diet help avoid this chain reaction providing steady sustained energy needed to perform job day even thru toughest times.
- Eat a variety of foods. To have a healthy diet, you should eat a variety of foods from all the food groups. This includes fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Eating a variety of foods will help you get all the nutrients your body needs.
- Limit processed foods. Processed foods are often high in unhealthy ingredients like sugar, salt, and fat. They can also be low in important nutrients like fiber and vitamins. To have a healthy diet, you should limit the number of processed foods you eat.
- Eat more fruits and vegetables. Fruits and vegetables are packed with nutrients like fiber, vitamins, and minerals. They can also help you feel full and satisfied after eating. To have a healthy diet, aim to eat at least 2 cups of fruits and 2-3 cups of vegetables each day.
- Choose whole grains. Whole grains are a good source of fiber and other nutrients like magnesium and selenium. They can also help you feel full and satisfied after eating. To have a healthy diet, choose whole grain bread, cereals, and kinds of pasta instead of their refined counterparts.
- Limit saturated and trans fats. Saturated and trans fats are unhealthy fats that can increase your risk for heart disease and other health problems. To have a healthy diet, limit your intake of saturated and trans fats by choosing lean meats, low-fat dairy products, and vegetable oils instead of butter or margarine.
- Drink plenty of water. Water is essential for good health! It helps to keep your body hydrated and flushes toxins out of your system. To have a healthy diet, drink 8-10 glasses of water each day.
Healthy ready-made meals delivered to your door.
Meal plans are designed to meet your individual health and fitness goals.
11. Get Checked for Diabetes
People with diabetic disorders must keep a careful watch on their glucose levels since these mismatched imbalances and heavily regulated insulin often result in daily fatigue from side effects and poor management of the disease. Untreated diabetes further increases lethargy, cognitive impairment, vision problems weight gain eventually life-threatening complications long term if left unchecked.
- Eat a healthy diet. One of the most important things you can do to manage your diabetes is to eat a healthy diet. Eating healthy foods will help to control your blood sugar levels and keep your weight in check. Be sure to include plenty of fruits, vegetables, and whole grains in your diet, and limit your intake of processed foods, sugary drinks, and saturated fats.
- Get regular exercise. Exercise is also important for managing diabetes. Exercise can help to control your blood sugar levels and promote weight loss. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Take your medications as prescribed. If you have been prescribed medication to manage your diabetes, it is important that you take it as directed. Taking your medications as prescribed will help to control your blood sugar levels and prevent complications.
- Monitor your blood sugar levels. Monitoring your blood sugar levels is also important for managing diabetes. You may need to check your blood sugar levels several times a day, depending on your treatment plan. Checking your blood sugar levels will help you to see how well your treatment plan is working and make any necessary adjustments.
- Visit your doctor regularly. Visiting your doctor regularly is also essential for managing diabetes. Your doctor can provide you with information and support and can help you to make any necessary changes to your treatment plan. Be sure to visit your doctor at least once a year for a physical exam and more often if you have any concerns or problems.
- Join a support group. Joining a support group can also be helpful for managing diabetes. Support groups provide information and emotional support for people with diabetes and their loved ones. They can be a great resource for finding information about new treatments and management strategies.
12. Are You Working Shift Work?
Working shifts at night disrupts the normal pattern circadian rhythm cycle, putting strain on the body’s internal clock. This leads to shift workers falling asleep during the daytime unable to stay awake during normal evening hours – disrupting natural sleeping patterns and adversely affecting workload and ability to concentrate on the task. It decreases performance productivity lower than usual standards imposed upon the workplace concerned.
- Get enough sleep. The first and most important step is to make sure you are getting enough sleep. When you are sleep-deprived, your body does not function as well, and you are more likely to make poor choices.
- Eat healthily. Eating a healthy diet is important for everyone, but it is especially important if you are working nights. Make sure to eat plenty of fruits, vegetables, and whole grains, and limit your intake of processed foods.
- Exercise. Exercise is a great way to boost your energy and mood. If you can, try to get in a workout before your shift starts.
- Stay hydrated. Drinking plenty of water is crucial for staying awake and alert. Avoid caffeinated beverages, as they can lead to dehydration.
- Take breaks. When you feel yourself getting tired, take a break. Go for a walk, stretch, or do something else that will get your blood flowing.
- Avoid distractions. It can be tempting to watch TV or surf the internet when you’re trying to stay awake, but it’s important to avoid distractions. They will only make it harder for you to focus on your work.
- Get help if needed. If you find that you are struggling to adjust to night shifts, talk to your supervisor or a medical professional.
Fatigue is a common issue these days and it can have serious health and lifestyle implications. But take heart, because there are things you can do to combat the fog and start feeling energized. Whether it’s physical or mental fatigue that’s taking its toll, here are 12 reasons why you may be tired all the time and tips on how to get back to feeling like yourself again.