Feeling tired all the time can be frustrating. When you wake up tired, struggle through the day, and lack motivation or energy, it could be more than just a busy lifestyle.
Constant fatigue and low energy affect millions of Americans. It’s one of the most common reasons people visit their doctors.
Fatigue can come from both physical and mental causes. In some cases, it’s a sign of an underlying medical condition. Other times, it can be due to lifestyle factors that can be improved with the right changes.
What Is Fatigue?
Fatigue is more than just being sleepy. It’s a feeling of extreme tiredness, weakness, or lack of energy that doesn’t go away with rest. It can affect your ability to work, focus, and enjoy life.
People with constant fatigue often say they feel “drained” or “worn out” even after sleeping for 8 hours. It can also come with other symptoms such as:
- Brain fog or trouble concentrating
- Muscle aches
- Headaches
- Mood changes, such as irritability or depression
- Difficulty getting out of bed in the morning
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Common Causes of Constant Fatigue and Low Energy
There are many possible causes of ongoing tiredness. Some of the most common include:
1. Poor Sleep Habits
Not getting enough quality sleep is a major cause. This can be due to going to bed too late, waking up during the night, or sleep disorders like sleep apnea. According to the CDC, adults need at least 7 hours of sleep per night.
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2. Stress and Anxiety
Ongoing stress can wear out your body and mind. High levels of the stress hormone cortisol can interrupt sleep and reduce energy levels. Chronic anxiety may also lead to fatigue.
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3. Poor Diet
A diet low in essential nutrients can make you feel sluggish. Not eating enough iron, vitamin D, or B12 can lead to anemia or other problems that cause fatigue. Eating lots of sugar and processed food can also spike energy, then quickly crash it.
4. Sedentary Lifestyle
Not getting enough physical activity can actually make you more tired. Exercise helps boost circulation, improve sleep, and increase energy. The NIH recommends regular movement to fight fatigue.
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5. Medical Conditions
Some health problems are directly linked to low energy. These include:
- Thyroid disorders (hypothyroidism)
- Diabetes
- Chronic fatigue syndrome (CFS)
- Fibromyalgia
- Depression
- Heart disease
If fatigue lasts for weeks and affects your life, a doctor can help identify if a medical condition is involved.
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Hormonal Imbalances and Fatigue
Hormones control many functions in your body. When they are out of balance, you may feel constant fatigue and low energy. Women with menopause or people with adrenal fatigue may feel tired even after rest.
The Cleveland Clinic notes that thyroid hormone imbalances are a common cause of fatigue, especially in women over 40.
Chronic Fatigue Syndrome
Chronic Fatigue Syndrome (CFS), also known as myalgic encephalomyelitis, is a serious condition that causes extreme fatigue lasting for more than six months. The fatigue worsens with activity and does not improve with rest.
The cause is still unknown, but the CDC and NIH recognize it as a real illness with physical and psychological symptoms.
How to Improve Energy Levels
According to the American Journal of Health-System Pharmacy, if you’re always tired, small changes can make a big difference. Here are some things you can do at home to feel more energetic:
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1. Improve Sleep Quality
- Go to bed and wake up at the same time every day
- Keep electronics out of the bedroom
- Limit caffeine and alcohol before bed
- Try deep breathing or meditation before sleep
2. Eat a Balanced Diet
- Include lean protein, whole grains, fruits, and vegetables
- Avoid skipping meals
- Drink plenty of water
- Limit sugar and processed food
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3. Move Your Body
Exercise may sound hard when you’re tired, but even a short walk can help. Regular activity improves circulation and helps with sleep and mood.
4. Manage Stress
Chronic stress drains your energy. Try stress-reducing activities such as yoga, journaling, talking with a friend, or counseling.
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5. Get Sunlight
Natural light helps regulate your body clock and boosts vitamin D levels. Try to spend at least 15 minutes outside each day.
6. Check for Deficiencies
Have your doctor test for low iron, B12, or vitamin D levels. These are common causes of low energy and can often be treated with supplements or diet changes.
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When to See a Doctor
You should see a healthcare provider if:
- Fatigue lasts more than two weeks
- It interferes with work, school, or relationships
- You have other symptoms like weight changes, pain, or mood swings
- Rest and lifestyle changes don’t help
Sometimes, constant fatigue and low energy can signal something more serious. A doctor can help rule out or diagnose conditions like anemia, thyroid disease, diabetes, or sleep disorders.
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What to Expect During Your Visit
- Your doctor will likely:
- Ask about your symptoms, diet, and sleep habits
- Perform a physical exam
- Order blood tests to check for deficiencies or thyroid issues
- Ask about stress, anxiety, or depression
- Possibly refer you to a sleep specialist or therapist
Be honest about how you’re feeling. The more details you give, the easier it will be to find the cause.
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A Word from GetMe Treated
Constant fatigue and low energy can be more than just a busy week or poor sleep. It’s a real health concern that affects your quality of life.
Whether it’s due to stress, diet, lifestyle, or a medical issue, it’s worth paying attention to. Don’t ignore long-term tiredness. Small changes or medical help can make a big difference in how you feel every day.
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FAQs About Constant Fatigue and Low Energy
Is it normal to feel tired every day?
No, it’s not normal to feel tired all the time. Occasional tiredness is okay, but daily fatigue could point to a deeper issue.
Can diet really affect energy levels?
Yes. A poor diet lacking essential nutrients can cause fatigue. Eating a balanced diet helps maintain steady energy.
What vitamins help with fatigue?
Iron, vitamin B12, and vitamin D are important for energy. Deficiencies in these can lead to tiredness.
Does caffeine help with low energy?
Caffeine can give a short-term boost but may lead to crashes later. It’s better to find and fix the root cause of fatigue.
How does stress cause fatigue?
Stress increases cortisol, which can interfere with sleep and wear you down mentally and physically.
What if I still feel tired after getting 8 hours of sleep?
This may mean the sleep isn’t restful, or there’s an underlying issue like sleep apnea or a medical condition. Talk to a doctor.