7 Reasons Why You're Always Tired (& How To Fix It)

Why am I always so tired?

When I wake up. When I’m at work. When I’m with my friends. When I go to bed.

Why am I always tired?.

Picture this:

Late-night study sessions. Hanging out with friends until the early hours. Balancing a hectic schedule. Partying like there's no tomorrow. Waking up early and having to navigate work deadlines.

If any of this sounds like a page from your life's book, you’re in good company.

As someone who’s used to burning the candle at both ends, I’ve had my fair share of periods where I’ve just felt so drained all the time.

If you’re tired of always being tired, then you’re in the right place.

Today we’re going through the 7 main reasons why you’re always feeling tired.

And for each reason, I’ll give you 3 science-backed tips for how you can improve your energy levels.

Reason #1. Lack of quality sleep.

The first and probably most obvious reason why you’re tired is a lack of quality sleep. It might sound simple, but you'd be surprised at how common this actually is.

According to a recent global survey, only half of us are satisfied with our sleep, leaving a lot to be desired.

Sleep and quality of life are inextricably linked and I’ve done a video on the dangers of not sleeping enough so I won’t go into too much detail now.

But why are we not getting good quality sleep? A lot of it can be down to poor sleep hygiene.

One major culprit is the modern habit of scrolling on socials in bed and a lot of us are guilty of this.

About three quarters of social media use occurs before we go to bed.

The blue light emitted by our phones interferes with the production of melatonin, the hormone responsible for regulating sleep-wake cycles. This means that even if you're spending enough time in bed, the quality of your sleep might be compromised.

Another reason we have poor sleep hygiene is inconsistent sleep schedules.

Going to bed and waking up at different times each day can disrupt your body's internal clock, making it harder to fall asleep and wake up feeling refreshed.

This is especially difficult if you’re a shift worker like me.

So what can you do if your sleep quality is poor?

Improve Your Sleep Hygiene.

1. Create a bedtime routine that excludes screen time at least an hour before sleep. A wind down alarm on your phone to start the process is something that works for me.

Replace scrolling on social media with relaxing activities like reading a book or practicing mindfulness. Dim the lights in your bedroom to signal to your body that it's time to wind down.

2. The next tip is to leave your phone out of your bedroom and not next to you.

This will really help stop you from procrastinating and watching random YouTube videos and documentaries in bed. Also if you wake up in the middle of the night, you’re less likely to grab it off your pillow and start doom scrolling.

If your phone is your alarm then put it out of reach before you start your wind down process. This can help to discourage late-night scrolling.

Your screen time will drastically reduce if you do this one thing.

3. The third tip is to make sure your bedroom environment gives you the best chance of sleeping well.

A relaxing room that is quiet, dark, comfortable and cool in temperature can really help.

Also doing simple things like washing your bed sheets every week or two can make a difference.

Reason #2. You're Stressed.

Have you ever found yourself emotionally on the verge of collapse?

Maybe your job is really straining and you work too many hours, or maybe you’re living with a chronic illness or perhaps you have financial issues. If so, then you’ve probably been overwhelmed with stress and this can be really draining on your life.

You can broadly break stress down into 2 categories, acute and chronic.

While moderate acute stress poses little risk and can actually be beneficial in some instances like improving performance, chronic stress significantly impacts your whole body.

Cortisol is the main stress hormone and it has lots of effects on your body.

Chronic stress elevates your heart rate and blood pressure - and this increases the risk of you developing hypertension, heart attacks and strokes.

Stress also interferes with gut-brain communication, leading to discomfort, pain, and potential digestive issues.

On top of this, it also causes persistent muscle tension, and you can get issues like migraine headaches and lower back pain.

It has lots of other effects as well like suppressing your immune system and all of this can have knock on effects to your health, your relationships, your performance at work and your diet.

At work there’s always so many patients to see because of the staffing pressures, you're working very long hours, you’re doing nights and weekends.

You’re missing your breaks, you’re tired and you have peoples lives in your hands.

It’s a really high stress environment to be in and I know that there have been times where I’ve come home after difficult days and you don’t have the emotional or physical energy to be present with your family, your partner or your friends.

And over time, this can be really detrimental to your health.

So if this is you then here’s what you can do.

1. Integrate stress-relief techniques into your daily routine.

Simple things like deep breathing, meditation or stretching can help calm your mind. If you’re not sure where to start with meditation I’ve done a video on that (below):

Meditation has really helped me.

2. Another tip is to try and set clear boundaries at work to manage stress.

If you’re finding that work is getting a bit too much then try to communicate openly about it with your colleagues. Try to take regular breaks and adhere to the hours that you’ve been given.

If this is not practical and you find yourself working lots more than you should be, then this should be flagged.

At the hospital, we have a process called exception reporting. If you’re staying late and missing breaks and things then you can submit a report.

This alerts the department and gives them to address issues as they arise, and to make timely adjustments to work schedules.

3. The 3rd tip is to seek support from friends or family.

You might not want to but sharing your feelings with someone you trust can really help alleviate the burden of stress. If you’re really unable to manage the emotional exhaustion then it might be time to consult a medical professional for help.

Reason #3. Caffeine.

Ironically, this is probably a key reason why lots of us are always tired.

Caffeine operates by suppressing adenosine receptors in the brain. Adenosine is a neurotransmitter that promotes relaxation and drowsiness.

So, when caffeine steps in and blocks these receptors, it gives us that familiar jolt of alertness.

But here's the catch – caffeine doesn't actually increase your energy levels. It just masks the feeling of fatigue by inhibiting the signals of low energy.

So, it basically tricks your brain into thinking you're more awake and alert than you really are.

Also, caffeine can increase your heart rate, providing that amped-up sensation we get when we take that pre-workout your friend swears by.

One thing that you should be mindful of is the half-life of caffeine.

The half-life is the time it takes for half of the caffeine to be eliminated from your body. It’s around 4 to 5 hours.

So if you have a coffee at 4pm to help you push through the last few hours of work, half of the caffeine content may still be circulating in your system when it's time to wind down for bed at 9pm.

Because of this it can really interfere with your sleep and then make you more tired.

So here’s 3 tips to help reduce the impact of caffeine on your tiredness.

1. If you like your coffee like I do, limit your intake to 400 milligrams of caffeine per day and because of it’s half life it’s best to stick to decaf drinks after lunchtime.

A cup of coffee usually has around 100 milligrams of caffeine in it.

2. Another tip is try and find alternative ways to boost your energy without relying just on caffeine.

Nutrient dense snacks like fruits, nuts, or whole grains can help provide sustained energy.

3. Pair your caffeinated drinks with lots of water.

Caffeine can have a dehydrating effect, contributing to feelings of tiredness.

Reason #4. You're Dehydrated.

Following on from this, another aspect that might be impacting your energy levels is dehydration.

Dehydration is basically where your body loses fluids and electrolytes faster than it can replenish them. One of the most common indicators of dehydration is persistent fatigue. You may get lightheadedness as well.

Proper hydration is really important for feeling energised and optimising your body functions. When you're dehydrated, a few things happen.

The reduction in fluid levels leads to a drop in blood pressure and so there’s a decrease in the amount of blood reaching various parts of the body, including the brain.

This reduction in blood volume makes your heart work harder to supply the necessary nutrients, oxygen, and fluid to cells. This increased workload places additional stress on your cardiovascular system, and this can add to the fatigue you’re experiencing.

The brain is highly sensitive to changes in blood flow and the reduced blood flow can cause you to feel sleepy and tired.

It also has knock on effects on your mood and it impacts to your ability to process information and maintain alertness as well. As your body struggles to deliver adequate nutrients and fluid to cells, you may also get muscle cramps and weakness which are common signs of dehydration.

The lack of essential resources for your muscles can leave you feeling tired and less capable of lifting weights or moving like usual. So what can you do?

1. The first thing is to prioritise regular hydration and make a conscious effort to drink water consistently throughout the day. Buy a reusable water bottle and carry it with you everywhere.

Don’t drink too much water before bed though as this can make you wake up in the middle of the night to go to the bathroom and disrupt your sleep.

2. Another thing you can do is to pay attention to the colour of your urine as an indicator of hydration.

Light yellow or pale straw-coloured generally equals adequate hydration and darker urine can indicate dehydration.

3. Also if you’re at a higher risk of being dehydrated because the weather is warm or you’ve been exercising or if you’re sick, make sure you drink more than usual.

Reason #5. Your Diet.

The food you consume serves as the fuel for your body. But not all foods are created equal - and your diet can have a big impact on your energy levels.

Diets high in added sugars - so things like fizzy drinks and processed foods, can lead to rapid spikes in blood sugar levels followed by sudden crashes.

These crashes can leave you feeling low on energy.

On the other hand, complex carbohydrates, like those found in whole grains, fruits, and vegetables, provide a more sustained release of energy.

I tend to not eat in the mornings because I feel more focused and alert when I don’t eat first thing.

I’ve done a video on intermittent fasting so be sure to check that out as well if you’re thinking of giving it a go.

On top of this, the timing of your meals can influence your energy levels too.

Also you might want to be more cautious about the timing of your meals, especially close to bedtime. Eating heavy meals too close to bedtime can lead to indigestion and discomfort, making it harder for you to relax and fall asleep.

1. The first tip is to aim for a well-balanced diet that includes a variety of nutrient-dense foods.

Sounds boring but it can really make a big difference. Incorporate whole grains, lean proteins, fruits, and veg into your meals.

2. The next thing is to pay attention to the timing of your meals.

Experiment to find what works best for your energy levels. Some people may benefit from intermittent fasting, while others may thrive with smaller, more frequent meals. Tailor your meal schedule to suit your lifestyle and energy needs.

3. Minimise the consumption of foods with too many added sugars, as they can lead to abrupt spikes and crashes in blood sugar levels leaving you feeling really tired.

Reason #6. Exercise.

Exercise might genuinely be the last thing on your mind if you’re fighting fatigue.

However, regular exercise is so important because it enhances tissue blood flow and promotes better circulation. On top of this, exercise can help to increase your sleep pressure.

If you’ve woken up early, got a hard workout in and then had a really long day at work, by the time it comes for you to sleep, you probably had that intense urge to just fall on your pillow and sleep. That is basically sleep pressure.

Sleep pressure is influenced by a neurotransmitter called adenosine. And the longer you go without sleep, the more adenosine builds up.

As well as this, the greater your capacity for physical exercise, the more likely you are to feel energetic. If you don’t get enough exercise then your body will basically decondition and you’ll become progressively weaker.

1. So the first tip is obvious. Make exercise a consistent part of your routine.

Prioritise it. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. It’s really not that much if you split it over 7 days.

Incorporating strength training into your routine is a must as well.

If you can’t get to the gym, just doing a 20 minute brisk walking can really help to boost your strength, endurance and help to make your cardiovascular system more efficient.

2. Try to establish achievable fitness goals that align with your current fitness level and lifestyle.

Gradually increasing the intensity and duration of your workouts to challenge your body without running yourself into the ground. Consistency wins in the long run.

3. The next thing is try not to exercise too close to bedtime.

This is because exercise causes adrenaline and cortisol release and as a result it increases your heart rate. And also increases your body temperature as well.

All these things can interfere with your sleep so try to exercise in the earlier parts of the day if you can.

Reason #7. Alcohol.

A key reason why you might be feeling tired is if you’re drinking often. Although alcohol may initially make you drowsy, it can disrupt your sleep cycle.

It interferes with the normal progression of sleep stages, particularly REM (so rapid eye movement) sleep, which is crucial for consolidating memories.

Because of this, even if you sleep after a drinking session, the quality of sleep will be compromised and you might have more sleep disruptions, leading to fatigue the next day.

I’ve experienced this myself quite a few times. My recovery and sleep score on Whoop is terrible if I have anything more than 1 drink.

Alcohol is a diuretic as well, meaning it increases urine production and can lead to dehydration which we spoke about before. Also - excessive consumption has been linked to anxiety and depression.

Both of these conditions can really mess up your energy levels and make you more prone to feeling tired.

1. The first tip is to try and aim for moderation in alcohol consumption.

Be conscious of your intake and limit the number of drinks per occasion and be mindful of the amount you drink over the course of a week.

2. Alternate your drinks with non-alcoholic ones.

This well help you stay well-hydrated and minimise the dehydrating effects alcohol has on your body.

3. Explore alcohol free alternatives which lets you socialise and enjoy the taste and without the hangover.

This is basically what I do now if I’m meeting up with friends because a heavy nights drinking can set you back a few days in terms of productivity.

Honestly - you have to ask yourself what really matters to you.

Just to finish - I want to add that feeling tired all the time is rarely just because of just one thing.

It’s usually a combination of reasons like the ones we’ve discussed. One thing that might really help is if you try to analyse your life by keeping a journal to keep track of your energy levels.

You can broadly distill the issues we’ve discussed into 3 categories.

Sleep. Nutrition and exercise.

When these 3 areas are on point, for me, I tend to be really energised and productive.

See what things are draining you the most and try to address them.

If you want to make a change and start waking up earlier then you might want to check out this video on how I learned to wake up at 5am without alarms.

A quote from a great

Stay energised,

Z

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