Personal training sittingbourne

Get Your FREE 7 Day Weight Loss Accelerator

Register Here

Why am i tired all the time

Why Am I Tired All The Time?

Feeling tired is a common problem that many people are facing. A nine-to-five job rarely exists, and you are probably many additional hours at work without the opportunity to switch off. 

Sometimes, feeling tired can be put down to having a late night, a busy week at work, your baby waking you up three times during the night, etc.

However, if you are feeling chronic fatigue, there could be some underlying issues with your health.

Being tired all the time can significantly affect your quality of life. You may find it challenging to spend time with your children, your partner or friends.

You may even find that it affects your productivity and overall well-being.

Your lack of energy may cause you to rely heavily on alcohol to lift your energy levels and mood as a way to escape, which is also becoming familiar with people in stressful jobs.

7-compressed(1)

The most common causes of fatigue

If these are things that you are experiencing, it may be worth looking at your:

  • Quality of sleep
  • Physical activity levels
  • Diet
  • Caffeine intake
  • Alcohol intake
  • Stress levels

In this article, we will look at some of the reasons why you feel tired all of the time and come up with some solutions to help you overcome your fatigue.

Why am I tired all the time & fatigued? – Top Reasons Your Always Tired & Common Causes Of Fatigue

fatigue

What do we mean by ‘tired all the time’?

Although it’s not something that I have experienced before, I know many of my clients have experienced constant tiredness. 

It can be defined as having a lack of energy that affects your mental state and how you feel physically. Your mind will work slower, you will find it difficult to get out of bed in the morning, or you may even feel like you haven’t slept.

With this level of exhaustion, you will find your day-to-day tasks hard to do, or you may not even want to do them.

Some of the physical symptoms that you may experience can include:

  • Headaches
  • Irritability
  • Muscle weakness
  • lack of concentration
  • Problems with memory
  • Reduced coordination

Overall, the fatigue you experience will be long-lasting and feel like it limits you physically and mentally.

Causes of tiredness and fatigue

You are not sleeping well.

One of the most common causes of tiredness is a lack of sleep or quality sleep. Several things can cause poor sleep:

  • High stress
  • Going to bed late
  • To much coffee
  • Drinking too much alcohol

Sleep is essential for your body because it allows your body to repair and recuperate. It’s similar to running down your battery on your phone and then not fully charging it.

lack of physical exercise

Lack of physical exercise

Another common reason is a lack of physical activity or exercise. Your body becomes deconditioned as a result. Working out has the effect of actually energising you.

As a personal trainer, I see many clients in the morning, giving them a lift for the rest of the day.

Too much stress

Stress is something that you need in life. However, too much is bad for your health.

Your stress levels have a significant impact on tiredness because it affects your sleep. Also, if you are stressed, you will reduce a stress hormone called cortisol, which can lead to the accumulation of belly fat.

Chronic stress can also lead to stress-related exhaustion disorder, which is a disorder that causes physiological and psychological exhaustion.

Overweight

Losing weight is easier said than done, but with the right tips and tricks, it can be done. The excess weight and fat cells will cause your body to create more veins and arteries to supply these cells with oxygenated blood.

Your heart will have to work harder to supply these veins, which causes additional strain, which can lead to fatigue.

Being overweight can also lead to sleep apnea or snoring, which is where you experience prolonged pauses in your sleep where you are not breathing correctly.

These long pauses can cause interruption to your sleep as they can cause your body to wake up out of sleep momentarily. The constant disturbance can prevent you from going into a deep sleep, where most of your body’s restoration happens.

over weight

Poor diet 

Suppose you eat a diet high in calories but low in nutrients. In that case, you will experience fatigue due to the lack of vitamins and minerals your body needs to function optimally.

Medical conditions

Some medical conditions can lead to tiredness. Some of the conditions include:

  • anaemia, 
  • hypothyroidism
  • chronic fatigue syndrome,

A poor diet can cause fatigue.

If you reduce the amount of processed foods that you eat, you are likely to see your energy levels improve. When foods are processed, they are stripped of most of the nutrients they have.

Foods that are processed have higher sugar content, which leads to a higher glycemic index score. Foods like:

  • White rice
  • White bread
  • White pasta

These foods are low in nutrients and high in sugar. Foods high in sugar cause a sharp rise in your blood sugar levels, quickly followed by a steep decline in your blood sugar levels.

The wave effect of your blood sugar levels going up and down constantly will cause your energy levels to fluctuate.

Furthermore, a poor diet will also rob your body of some essential vitamins and minerals needed for energy production. For instance, a lack of Iron can lead to anaemia. 

One of the uses of Iron is to bind oxygen to blood, which the body will then use to produce energy. If you are low in Iron, you will find it difficult to have energy. Other nutrients your body needs for energy production are:

  • magnesium
  • vitamin D
  • Vitamin B
  • Vitamin C

Due to the lack of nutrients, you will get, if your diet is poor, you must eat a diet high in lean protein and whole grains and reduce the amount of processed foods in your diet. 

Underactive Thyroid (Hypothyroidism) and Fatigue

Having an underactive thyroid can cause weight gain and lead to fatigue. The thyroid is responsible for your metabolism, and hypothyroidism means you have an underactive thyroid.

In other words, your metabolism has slowed down.

An underactive thyroid leads to a slower metabolism and decreased energy production, which is why many people with this condition feel tired all the time.

To find out whether you have an underactive thyroid, you need to see your GP, who can perform tests to ascertain how well your thyroid is working.

An underactive thyroid can be treated with medication and changes in lifestyle, which can help you manage the symptoms.

sleeping

How to make sure you are getting enough sleep so that you don’t feel tired all the time

Some evenings, I watch telly or work on my laptop until I am ready for bed. It’s not the best thing to do, but sometimes there aren’t enough hours in the day.

However, if you are constantly feeling tired, start your preparation for sleep one hour before you go to bed.

Try to set up a good bedtime routine that involves going to sleep at the same time and leaving enough time to begin the process of winding down for bedtime.

You can do this by refraining from looking at electronic screens one hour before bed. Electronic screens to avoid include:

  • Mobile phones
  • Tablets
  • Laptops
  • PC’s
  • Television

Instead of looking at screens, try some of the following things:

  • Listen to calming music
  • Read a book
  • Listen to a podcast
  • Meditate

Make sure your room is as dark as possible by investing in some blackout curtains. Lastly, look after yourself by eating better and getting more exercise.

5-compressed(3)

How to prevent Sleep Apnea

I have always snored, as far back as I can remember. I remember having sleepovers at my cousin’s house, where he threw a pillow to stop me from snoring.

I wasn’t overweight as a kid; I just had problems with my sinuses.

Symptoms of sleep apnea

The NHS have a detailed account of sleep apnea, which can be found here.

They also include w

 Sleep apnea can be cured using a continuous positive airway pressure (CPAP) machine. The CPAP delivers a constant supply of air through a mask worn over your nose and mouth.

It keeps your airway open and prevents you from gasping for air and interrupting your sleep.

Another way to keep the airway open is by using mouthguards or splints. Lastly, losing weight through exercise and diet will help you to manage sleep apnea if this is the reason for your fatigue.

It’s best to consult with your GP so that they can decide the best course of action to treat you.

Conclusion

Many things can cause fatigue and make you feel tired during the day, ranging from

  • iron deficiency,
  • quality of your sleep,
  • obstructive sleep apnea,
  • being overweight,
  • chronic fatigue syndrome,
  • not eating a healthy diet,
  • low activity levels
  • medical conditions

Try to maintain a healthy weight by exercising and eating well.

It may be worth seeing a GP as there could be an underlying cause related to your health causing the problem. Getting good sleep and reducing your stress levels can cause you to feel less tired in most cases.

6-compressed(4)

Leave a Comment

Your email address will not be published. Required fields are marked *