Top 8+ reasons you feel tired all the time and what you can do about it

Not getting enough sleep, You're feeling stressed, Too much caffeine, Not drinking enough water, Not eating a balanced diet, You're going through menopause, Too much sleep, An underlying medical condition

Feeling constantly tired is a very common problem. So common, in fact, that a scientific study published in the Frontiers in Public Health journal found that one in five adults worldwide experience general fatigue lasting as long as six months. But just because it’s common doesn’t mean you have to put up with it. Yes, life can be stressful and exhausting, and it’s not always possible to feel your brightest self all the time, but there are a number of lesser-known reasons why you struggle with feeling tired, and working out which you can control could make a big difference to your overall health (Picture: Getty Images)

Not getting enough sleep

Not getting enough sleep, You're feeling stressed, Too much caffeine, Not drinking enough water, Not eating a balanced diet, You're going through menopause, Too much sleep, An underlying medical condition

Let’s start with the obvious explanation. If you’re feeling constantly tired, chances are you’re not getting enough sleep. It is recommended that most adults should get between seven and nine hours of sleep a night, so if you’re falling short of this, it's likely to be the reason for your fatigue. If you’re already going to bed nice and early, then perhaps the problem is struggling to sleep through the night. Looking at your evening routine and identifying factors that might be affecting your sleep quality could help. For example, avoiding electronic devices while you wind down, making sure your bedroom in the right temperature and eliminating disturbances can help you drift off (Picture: Getty Images)

You're feeling stressed

Not getting enough sleep, You're feeling stressed, Too much caffeine, Not drinking enough water, Not eating a balanced diet, You're going through menopause, Too much sleep, An underlying medical condition

Stress can have a huge impact on your sleep, as well as many other aspects of your health. A study published in the BMC Psychiatry journal highlighted how work-related stress led to fatigue in participants, so - if you’re in a high-pressure job - your occupation might be the reason why you feel exhausted. To combat this, try mindfulness or meditation. Or, if you’re able to afford it, a therapist can help you develop strategies to reduce stress (Picture: Getty Images/iStockphoto)

Too much caffeine

Not getting enough sleep, You're feeling stressed, Too much caffeine, Not drinking enough water, Not eating a balanced diet, You're going through menopause, Too much sleep, An underlying medical condition

This might sound odd, given that many people drink coffee to perk themselves up, but too much caffeine can make you tired. This is because consuming too much caffeine will interfere with your sleep cycle, causing you to feel more tired and therefore consume more caffeine, so the cycle of poor sleep continues. If this sounds like you, try cutting down on your caffeine intake and consider beverages slightly lower in the stimulant, like green tea, over those that have a higher caffeine content, such as energy drinks (Picture: Getty Images)

Not drinking enough water

Not getting enough sleep, You're feeling stressed, Too much caffeine, Not drinking enough water, Not eating a balanced diet, You're going through menopause, Too much sleep, An underlying medical condition

Dehydration has a big impact on fatigue, and scientific studies have shown that dehydration can lead to lower energy levels. Other telltale sympotoms of dehydration include headaches and dizziness. Remember that the NHS recommends around eight glasses of water a day, but this can vary depending on age and weight. You should drink more if you are pregnant or breastfeeding, in a hot environment, doing physical exercise, or are feeling ill or recovering from illness (Picture: Getty Images)

Not eating a balanced diet

Not getting enough sleep, You're feeling stressed, Too much caffeine, Not drinking enough water, Not eating a balanced diet, You're going through menopause, Too much sleep, An underlying medical condition

Eating a balanced diet is essential for all aspects of health, while a lack of calories and essential nutrients can be detrimental to your energy levels. Without enough nutrients, your body will start to break down fat and muscle instead, which leads to fatigue. On the flip side, eating too much of foods that are ultra-processed or high in sugar will also keep you feeling tired, because they lead to spikes and crashes in bloody sugar. Instead, incorporate fruits, veggies, legumes, and healthy protein sources into your diet to keep your energy levels up (Picture: Getty Images)

You're going through menopause

Not getting enough sleep, You're feeling stressed, Too much caffeine, Not drinking enough water, Not eating a balanced diet, You're going through menopause, Too much sleep, An underlying medical condition

If you’re going through menopause, it’s not uncommon to struggle with feelings of lethargy as well as struggling to sleep at night which, in turn, will make you feel tired in the daytime. This is because of fluctuating hormones, as well as the general discomfort that menopause can bring with it. Hot flashes and night sweats are the most common culprits for a bad night’s sleep in this case, so wearing lightweight pyjamas and keeping your bedroom cool could help. You might also consider hormone replacement therapy (HRT) to help ease these symptoms (Picture: Getty Images)

Too much sleep

Not getting enough sleep, You're feeling stressed, Too much caffeine, Not drinking enough water, Not eating a balanced diet, You're going through menopause, Too much sleep, An underlying medical condition

Believe it or not, getting too much sleep can actually lead to you feeling more tired in the waking hours. A 2018 study by the University of Western Ontario found that sleeping too much could have a detrimental effect on the brain, because it disrupts the body’s circadian rhythm (aka your body’s internal clock). Remember that the recommended amount of sleep per night for adults is 7-9 hours. If you often find yourself sleeping in or feeling tired first thing, get some natural light in early in the morning to signal to your body that it’s daytime (Picture: Getty Images)

An underlying medical condition

Not getting enough sleep, You're feeling stressed, Too much caffeine, Not drinking enough water, Not eating a balanced diet, You're going through menopause, Too much sleep, An underlying medical condition

There could be more serious issues for your feelings of constant exhaustion, and these can include anemia, diabetes, heart disease, sleep apnea, thyroid issues and depression. Most people who struggle with tiredness won’t have a medical problem, but it’s important to rule them out. If you've been feeling tired for a few weeks and you're not sure why, your tiredness is affecting your daily life or you have other symptoms such as weight loss, mood changes or making noises in your sleep, you should see your GP (Picture: Getty Images) This article was originally published in June 2024

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