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15 Honest Reasons Why You’re Always Tired

Do you often feel sleepy, lethargic, and drained, wishing you could lounge around like a cat all day?

Statistics reveal around 13.5% of Americans report feeling fatigued all day long. There can be various reasons behind persistent fatigue or lack of energy, such as sleep deprivation, nutritional deficiencies, and stress. However, sometimes, an underlying medical condition might also be the culprit.

If you find yourself exhausted, even on your days off, with no interest in activities, hobbies, or games, it’s time to evaluate and make a substantial change to your lifestyle. Let’s look at 15 honest reasons why you might always feel tired. Your lifestyle may unknowingly include these factors, contributing to your constant sluggishness.

1. Depression

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Depression is a mental health issue presenting in different ways for different people, and one of the most common symptoms is feeling constantly tired. It makes you feel emotionally and physically drained, which can make even simple tasks feel like a big deal.

This ongoing exhaustion often comes from changes in brain chemistry that impact your energy and motivation. If you think depression could be the cause of your fatigue, reach out for professional help. Therapy, medication, and some lifestyle changes can make a big difference in managing your symptoms.

2. Exercising a Lot or None at All

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Both excessive and insufficient physical activity can lead to chronic fatigue. Overtraining without allowing your body time to recover can leave you feeling drained and exhausted. On the other hand, having no workout routine can have a similar impact on your energy levels. Thankfully, regular exercise can give you the energy and strength needed to deal with daily life.

Exercise is also great for managing stress and anxiety and improving sleep. To maximize the benefits of exercise, establish a consistent workout schedule that includes needed bouts of rest.

3. Nutritional Deficiencies

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If you have good mental health, follow a consistent sleep cycle, and have a productive routine but still feel tired and sleepy all day, it may be due to a deficiency in essential nutrients.

Vitamins and minerals, like iron, vitamin D, B vitamins, and magnesium, are important for energy (at a cellular level) and overall health. For example, not getting enough iron can cause anemia, leading to fatigue because the body struggles to deliver oxygen to cells. Whereas, low vitamin D levels can also cause tiredness, especially in winter when there's less sunlight.

Talk to your healthcare provider regarding your symptoms and ask about a blood test. They can use your lab results to suggest a diet and supplements to correct your nutritional deficiencies.

4. Lack of Quality Sleep

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Quality sleep plays a huge role in how you feel the following day. When talking about sleep, quality and quantity both matter. Even if you get enough hours of sleep, you may still feel tired if your sleep cycle is disrupted.

Factors like noise, light, uncomfortable bedding, and irregular sleep patterns can affect deep sleep and REM sleep. During these stages, your body goes through muscle repair, memory consolidation, and hormone balance, which is key to waking up feeling refreshed.

If you're missing quality sleep, it's no surprise you feel tired. To improve your rest, try a calming bedtime routine, create a comfortable sleep environment, and stick to a regular sleep schedule. Still, if nothing seems to work, get yourself checked for sleep apnea or insomnia.

5. Too Much Caffeine

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After enjoying a cup of coffee at home or the office, you may feel energized and ready to conquer the day. While having an occasional energy drink or coffee is fine, relying heavily on coffee and energy drinks can disrupt your sleep and leave you feeling more tired in the long run.

Plus, your body may need more caffeine to feel the same effects, leading to dependency and fatigue

. Try to limit your caffeine intake and avoid it in the late afternoon and evening.

6. Dehydration

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Dehydration can lead to tiredness and low energy. When you don't drink enough fluids, your body struggles to function well, affecting your mood and focus. Even feeling a bit dehydrated can make tasks seem harder.

Drink at least eight 8-ounce glasses of water daily, but you may need more depending on your activity level and climate. Eating hydrating foods like fruits and vegetables helps, too. Keep a water bottle with you and stay hydrated to boost your energy and mood.

7. Chronic Fatigue Syndrome

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Chronic Fatigue Syndrome (CFS), also known as myalgic encephalomyelitis (ME), is a condition marked by extreme fatigue that isn't linked to any other medical issue. This fatigue can worsen with physical or mental activity and doesn’t improve much with rest.

People with CFS may also have sleep problems, difficulty thinking clearly, joint and muscle pain, and headaches. If you think you might have CFS, it’s important to see a doctor for evaluation and support. You can manage CFS by making healthy lifestyle changes, getting involved in therapies, and taking medication prescribed by your doctor (when needed)..

8. Poor Posture

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While it might not seem obvious at first, poor posture could be a reason you often feel drowsy. A slouched sitting position can lead to muscle fatigue and make a person feel lethargic.

Practice good posture by keeping your back straight and sitting on a comfortable, supportive chair or sofa.

Ergonomic adjustments to the places you sit most often, such as an office chair or the car, can improve how you feel each day. Pay attention to how your body is aligned, and talk to a physical therapist for personalized recommendations.

9. Medication Side Effects

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Certain medications can sometimes make users feel heavy-eyed, groggy, and lethargic. If your routine is on point, yet you still experience persistent fatigue, it may be worth checking medications for potential side effects.

If this is the reason, consult your doctor and discuss your symptoms; they may recommend adjusting your dosage or switching medications. However, never stop taking medication before talking to your doctor.

10. Medical Conditions

TREATING DIABETES IN ELDERLY
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Sometimes, persistent fatigue can indicate an underlying health issue that needs attention. Conditions such as anemia, adrenal insufficiency, anxiety disorders, diabetes, or thyroid problems may be at play.

If you find yourself consistently feeling drained despite getting enough rest, it's important to consult your doctor. They can investigate potential health concerns and provide appropriate treatment. Your doctor might want to run some tests to determine what's happening.

11. Stress

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Do you often feel anxious and lost? Do you overthink past events or worry about the future? If so, chronic stress can be a significant cause of fatigue.

When you're stressed, your body remains in a state of heightened alertness, leaving you feeling drained. It's essential to find ways to relax and relieve stress. Consider practicing meditation or breathing techniques to reduce stress and boost your energy levels.

12. Having Too Much Screen-time

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If you are glued to your phone all day and TV all night, it might be why you feel so tired. Too much screen time or staying in intense lighting all day can disrupt our natural sleep cycle. Bright lights, either from your electronics or house lights, disturb melatonin, the hormone that helps a person fall asleep.

Dim your lights when it is nighttime, and try to keep minimal light in the room where you sleep. Additionally, put down your phone or laptop and turn off the TV at least 1 hour before sleeping to focus on relaxing activities that promote good sleep.

13. Grief

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Grief is a normal reaction to loss, usually linked to the loss of a loved one, but it can also happen with divorce, job loss, or a breakup. The grieving process is complex and differs for everyone, involving feelings like sadness, anger, guilt, and confusion. Grief can also make you feel tired as the body and mind cope with intense emotions.

So, if you are processing big feelings, give yourself time and space to accept and grieve so you can recover from the loss.

14. Working Night Shifts

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The body operates on a natural clock that makes you feel sleepy at night and alert in the morning. However, working night shifts disrupts this circadian rhythm, altering your sleep patterns and often leading to less rest compared to those on day shifts.

Research indicates that night shifts can contribute to Shift Work Sleep Disorder, which can cause confusion about when to sleep and when to be awake. A disturbed sleep cycle will negatively impact your day, and you will feel fatigued, exhausted, and tired.

15. Working Out Before Bed

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If you work out right before going to bed, you can disturb your sleep cycle, which can lead to feeling tired and exhausted all day.

Your heart rate increases while you work out, and the increased endorphin levels alert your mind and keep you from falling asleep. Thus, work out at least 2-3 hours before sleeping or stick to relaxing moves like stretching or gentle yoga. This will improve your sleep quality and overall health and keep you energized the next day.

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