Always Tired Despite Getting Enough Sleep? This Could Be the Cause

Fatigue and Its Causes: Why You’re Constantly Exhausted

Did you used to handle your job with ease and still have energy for hobbies and outings? Now, you find yourself feeling constantly drained and could go back to bed before noon?

Ongoing fatigue, even after plenty of sleep, can have physical causes. Sometimes, a nutrient deficiency is to blame. Chronic fatigue can also be linked to illnesses. Infectious or chronic diseases can sap your energy, but mental health can also play a role. Do you have personal or professional worries? Could you be sliding into depression?

Common causes of fatigue include:

• Poor sleep quality, such as from shift work, personal or professional stress, financial worries, or an unhealthy lifestyle
• Lack of physical activity
• Depression
• Nutrient deficiencies, such as iron or vitamin B12
• Side effects of certain medications – blood pressure medication, allergy medication, antidepressants, pain relievers (especially opioids), antipsychotics, migraine treatments
• Side effects from infections and chronic diseases, often lingering after recovery, particularly liver disease, diabetes, heart disease, autoimmune diseases

Another possible cause of constant fatigue is sleep apnoea—a breathing disorder that leads to repeated breathing interruptions during sleep. This ruins sleep quality and often causes extreme daytime tiredness. Loud snoring can be a symptom of sleep apnoea; speak to your doctor about it.

If you’re always tired, you might also wonder about Chronic Fatigue Syndrome (CFS). However, CFS is a rarer cause of persistent fatigue and is considered a diagnosis of exclusion: if no other cause is found and typical treatments don’t improve the patient’s condition, doctors may consider this possibility.

Constant Fatigue: When Should You See a Doctor?

Are you suffering from persistent fatigue without a clear explanation? In this case, it’s a good idea to see a doctor. They can help determine whether there are treatable physical causes behind your exhaustion. Beyond that, having a conversation with a professional can be helpful in many ways.

We particularly recommend a doctor’s visit if:

• You snore heavily at night (which may indicate sleep apnoea)
• You tend to fall asleep in unusual situations during the day
• Even small physical or mental efforts significantly worsen your condition for extended periods
• You have difficulty thinking clearly (also known as brain fog)

Tips to Combat Fatigue: How to Get More Energy in Daily Life

For “normal” fatigue, there’s an easy fix: sleep. But what if you’re still tired in the morning, even after nine hours of sleep?

Improve Your Sleep Quality

How many hours you sleep is one thing, but how restful your sleep is, is another. Stress, noise, and physical discomfort can disrupt the natural sequence of sleep phases and impair your sleep quality. Here’s how to get the most out of your night’s sleep:

• Ensure your bedroom is comfortably cool, well-ventilated, and tidy.
• Stick to regular sleep and wake times as much as possible.
• Avoid eating too late—there should be at least three hours between dinner and bedtime.
• Try to avoid drinking alcohol before bed.
• Don’t take your laptop or smartphone to bed, or at least install a night mode app—the light from screens inhibits the production of the sleep hormone melatonin.

Get More Daylight

Screen light blocks melatonin production because it has a similar spectral composition to daylight. What you don’t need in the evening is highly beneficial during the day. Natural light and fresh air are excellent natural energy boosters.

Get Moving

Persistent fatigue is often linked to an inactive lifestyle—something the human body isn’t designed for. It might sound counterintuitive, but lack of movement can make you feel especially worn out. Regular exercise helps boost energy, lift your mood, reduce stress, and improve sleep quality. Start with a simple fitness routine that suits your current capabilities and expand it as your stamina improves.

Watch Your Diet

Sweets, fast food, and pasta might taste great, but they don’t provide the nutrients that keep your body healthy and fit. If you’re always tired, focus on fresh fruits and vegetables, protein from poultry, fish, or legumes, hearty whole grains, nuts, and healthy plant oils. B vitamins and vitamin C, in particular, help reduce fatigue and tiredness.

Drink Plenty of Water

Sometimes the answer to feeling sluggish is simple: you’re dehydrated. Don’t let it get to that point—make sure to drink enough fluids throughout the day. Aim for at least 1.5 litres daily, preferably water.

… But Cut Back on the Coffee!

When it comes to the favourite drink of the perpetually tired, you might want to ease off a bit and only enjoy it in the morning. Studies show that even afternoon coffee can significantly disrupt sleep quality.