Why Do I Feel Tired All the Time? Common Causes Explained!

Feeling exhausted right upon waking up has become a common experience for millions of people all over the world. There is nothing worse than spending the whole working day feeling heavy and sluggish and lacking any energy. However, although it is easy to blame busy schedules for such exhaustion, lack of energy can become a symptom of some serious health issue or lifestyle problem in your body.

Low energy levels influence not only your productivity but also your mood and well-being in general, so it is very important to discover the real reason for the deficiency of energy and take actions to change this situation. Fortunately, most of the reasons for feeling fatigued all the time can be easily corrected naturally, once you find out why your battery is always low. Continue reading to learn about the causes of your low energy and ways of naturally recharging your body.

Hidden Culprits Causing You to Be Always Exhausted

To solve the problem of constant tiredness, you should investigate what is actually happening in your body and your daily routine. The following are some of the major causes of your low energy.

Poor Sleep Quality and Duration

One of the most evident causes of constant tiredness is poor sleep quality or duration. In general, adults need at least seven hours of sleep each day for their optimal well-being. However, the quality of that sleep is equally important as its duration. If your sleeping place is too noisy or bright or you suffer from insomnia, your body does not perform these processes successfully, resulting in your low energy.

Nutrient Deficiencies

Although you can sleep eight hours and still wake up completely exhausted if your body lacks certain substances needed for energy production. Nutrient deficiencies are the major source of chronic fatigue.

Also Check: How Balanced Nutrition Boosts Positive Energy Naturally?

Iron: This element is needed for producing hemoglobin carrying oxygen to your organs.
B vitamins: Vitamins such as B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate) and B12 are participants of transforming food to energy.
Vitamin D and C: These vitamins are needed for proper functioning of the immune system.
Magnesium: The mineral regulating muscle functions and nervous system relaxation.

Chronic Stress and Exhaustion Disorder

Although temporary stress may be a source of adrenaline, chronic stress becomes the constant drain for your organism. Constant psychological or physical stress leads to changing the structure and functioning of the brain.

The Rollercoaster Diet

Whatever you eat determines your level of energy. Diets rich in ultra-processed products and high sugar levels cause a rapid spike in blood glucose, then a sharp drop, causing energy depletion. Moreover, if you consume insufficient amounts of calories and proteins, your body will have to spend its own fat and protein deposits to satisfy the basic metabolic requirements, causing weakening of your organism.

Overuse of Caffeine

Caffeine is a strong central nervous system stimulator, however, the usage of coffee, energy drinks or sodas for boosting your energy is quite harmful and causes a vicious circle. The excessive consumption of caffeine, especially after 2 p.m., affects your natural rhythm of sleeping, leading to disturbed sleeping patterns. As a result, you wake up feeling extremely tired, consuming more caffeine the next day.

Chronic Mild Dehydration

Sometimes, the cause of your fatigue is quite simple, you are dehydrated. Water is the basis for all biochemical reactions in your body. When you do not drink enough fluids to replace what you lose through sweat, breath, and urine, your blood volume drops, making your heart work harder to circulate oxygen. One of the very first physical symptoms of mild dehydration is a heavy wave of fatigue and low concentration.

Carrying Excess Body Weight

Extra weight creates a literal burden for your cardiovascular system and joints. Besides, there is a close connection between obesity and obstructive sleep apnea, which is the condition when your airways periodically collapse during sleeping and breathing stops for a few seconds, waking you up many times a night. These sleep architecture disorders create severe daytime sleepiness.

Underlying Medical Problems

If you have changed your lifestyle in a healthy way but still feel the overwhelming fatigue that cannot be recovered by sleeping, it is high time to look for possible medical causes of such symptoms. For example, low energy can be one of the major symptoms of:

Hypothyroidism (underactive thyroid gland slowing down metabolism)
Diabetes type 2 or insulin resistance
Anxiety disorders and depression
Chronic fatigue syndrome or fibromyalgia
Kidney disease

How to Restore Your Energy Naturally?

Having established the reasons behind the depletion of your energies, you can do something to reinvigorate and have a proper quality of sleep. Here is the list of the most efficient methods of restoring your energy naturally.

Feed Your Body Properly

Instead of having a lot of food during two or three meals, eat smaller meals and snacks every 3-4 hours to constantly nourish your brain and muscles. Eat products with low glycemical index, which give sugars slowly. Instead of products with white refined starch and sugar use grains, vegetables rich with fibers, nuts, and healthy fats, for example, olive oil.

Watch Over Your Hydration

Do not wait till you become thirsty to drink some water. Always keep a water bottle and drink it constantly during the day. The amount of water you need to drink depends on your weight, age, and physical activities.

Move to Get More Energies

Exercising also increases production of dopamine in the brain thus improving your mood. Start from easy things like 15-minute walking which will immediately give you an energy boost. Increase the intensity of exercising gradually till you reach the 2.5-hour duration of moderate aerobic physical activity per week.

Create Better Sleeping Conditions and Apply the Method of Sleep Restriction

To organize your sleep pattern, try to go to bed and get up at a fixed time regularly. If you suffer from insomnia and cannot fall asleep for several hours, use the method of sleep restriction. Limit the duration of your sleep to 5-6 hours in order to teach your brain to associate the bed with quick sleep. Once you start to fall asleep within this duration of time, start to increase the duration of your sleep for 15-30 minutes gradually.

Reduce the Intake of Beverages

Limit the amount of caffeine over the period of 2 weeks to avoid side effects like severe headache and insomnia. Use coffee only during morning hours. Alcohol is not an efficient way to make you sleep. Although drinking a glass of wine makes you fall asleep quickly, it does not allow you to enter the stage of REM-sleep which is restorative.

Conclusion

Overworking is one of the major causes of fatigue. Review your duties in the sphere of working and personal life and limit them, keeping only those which are really important. As for mental tiredness, you should spend some time relaxing by doing meditations, yoga, tai-chi, and listening to music. If stress and depression become unbearable, use cognitive behavioral therapy (CBT).

Constant exhausting fatigue indicates that something goes wrong in your life rhythm. Listening to your body, watching your hydration, nutrition and sleep habits will help you restore your energy naturally. Don't let constant fatigue hold you back, book a session with AuraHeal experts for a personalized holistic approach to restoring your natural energy and vitality.