Have you ever woken up in the morning and felt like going back to sleep or have wondered when the day will be over? Or have you felt energy leaving your body within few hours after you day has began?

Well, if that is your problem or if you feel perpetually tired you probably need to do something about it. After all that’s no way to live life, right!

Here is a list of possible reasons as to why you feel tired all the time 👇🏼

1. Lack of sleep
2. Sedentary lifestyle
3. Poor diet
4. Stress and anxiety
5. Medical conditions
6. Dehydration

Now, let’s talk about each of these in details.

1. Lack of sleep, insufficient or poor quality sleep is causing you fatigue or tiredness

hmmmm that is tough and it happens to the best of us. Some of us get back to a better sleep routine and some of us assume that this is the way of life. However, sleep can be improved and you must work on it so that you feel fresher, not perpetually irritated and you look well.

So why does bad sleep affect your energy levels?

1. Energy restoration: Sleep is a time for the body to rest and restore energy. During deep sleep stages, the body repairs tissues, releases growth hormones, and restores energy reserves. Without sufficient sleep, these processes are disrupted, leading to a feeling of tiredness.
2. Cognitive function: Sleep is crucial for optimal brain function. It aids in memory consolidation, learning, and problem-solving. When you don’t get enough sleep, cognitive abilities are impaired, making it difficult to concentrate and stay alert.
3. Mood regulation: Sleep plays a role in regulating emotions. Inadequate sleep can lead to irritability, mood swings, and an overall negative impact on mental well-being.
4. Physical health: Chronic sleep deprivation is associated with an increased risk of various health problems, such as heart disease, diabetes, and obesity. These health issues can contribute to feelings of fatigue.

To fix lack of sleep or improve sleep quality, consider the following tips:

1. Establish a bedtime routine: Create a consistent sleep schedule, going to bed and waking up at the same time every day, even on weekends.
2. Create a sleep-conducive environment: Ensure your bedroom is dark, quiet, and at a comfortable temperature. Invest in a comfortable mattress and pillows.
3. Limit screen time before bed: The blue light from electronic devices can interfere with your sleep. Try to avoid screens at least an hour before bedtime.
4. Avoid heavy meals and stimulants: Large meals and caffeine close to bedtime can disrupt sleep patterns.
5. Regular exercise: Engage in regular physical activity, but avoid vigorous exercise close to bedtime.
6. Manage stress: Practice relaxation techniques such as meditation, deep breathing, or yoga to manage stress and promote better sleep.
7. Limit naps: If you have trouble sleeping at night, avoid long naps during the day, as they can interfere with nighttime sleep.
8. Limit alcohol and nicotine: Both alcohol and nicotine can disrupt sleep patterns, so try to avoid them, especially close to bedtime.

2. Lack of physical activity is causing a decrease in your energy levels.

A lot of us don’t move our bodies enough for various reasons. It’s not just that most of us say that we don’t have to time to exercise, we also tend to refuse to get up and stretch.

Here are some reasons why lack of physical activity causes decrease in energy levels.

1. Reduced cardiovascular health: Regular exercise strengthens the heart and improves blood circulation, delivering oxygen and nutrients more efficiently to the body’s tissues. Without exercise, the heart may become weaker, leading to decreased energy levels.
2. Muscle weakness: Physical activity helps build and maintain muscle mass. Weak muscles can lead to feelings of fatigue and make even simple tasks more tiring.
3. Poor metabolism: Regular exercise helps regulate metabolism, which affects how efficiently the body converts food into energy. A sedentary lifestyle can slow down metabolism, leading to reduced energy levels.
4. Mood and stress regulation: Exercise triggers the release of endorphins, which are natural mood boosters. Lack of physical activity can contribute to increased stress and a negative impact on energy and motivation.
5. Sleep disturbances: Regular exercise is linked to improved sleep quality. Without sufficient physical activity, sleep disruptions may occur, leading to fatigue during the day.

To fix a lack of physical activity and increase energy levels, consider the following tips:

1. Start slowly: If you’re new to exercise or have been inactive for a while, begin with low-impact activities like walking or gentle stretching.
2. Set realistic goals: Gradually increase the duration and intensity of your workouts to avoid overexertion and burnout.
3. Find enjoyable activities: Choose physical activities you enjoy, such as dancing, swimming, cycling, or team sports, to make exercise more engaging and sustainable.
4. Incorporate movement into daily life: Take the stairs instead of the elevator, walk or bike to nearby places, and find opportunities to be active throughout the day.
5. Create a workout routine: Schedule regular exercise sessions throughout the week to make it a consistent part of your lifestyle.
6. Work out with others: Exercising with friends or joining fitness classes can provide motivation and social support.
7. Mix it up: Vary your workouts to prevent boredom and target different muscle groups.
8. Listen to your body: Pay attention to how your body responds to exercise. If you experience pain or discomfort, modify your activities or consult a fitness professional.
9. Stay hydrated: Drink plenty of water before, during, and after exercise to maintain energy levels and prevent dehydration.

If you want to know more about how to make exercise a habit I wrote about it here.

3. Inadequate nutrition and excessive consumption of processed foods is contributing to fatigue.

Our kitchen holds a lot of secrets. Our energy levels, our lifestyle, potential problems all of this can be deduced by seeing what is in your pantry and fridge.

So, here is how inadequate nutrition and consumption of processed food makes you feel tired 🥱

1. Nutrient deficiencies: Processed foods often lack essential nutrients like vitamins, minerals, and antioxidants that are necessary for optimal energy production and overall health. Inadequate intake of nutrients can lead to fatigue and a weakened immune system.
2. Blood sugar fluctuations: Processed foods are often high in refined sugars and carbohydrates, causing rapid spikes and crashes in blood sugar levels. These fluctuations can lead to feelings of tiredness and low energy after consuming such foods.
3. Low fiber content: Processed foods are typically low in dietary fiber, which plays a vital role in regulating blood sugar levels, promoting satiety, and supporting digestive health. A lack of fiber can lead to energy fluctuations and feelings of sluggishness.
4. Inflammation and oxidative stress: Processed foods may contain high levels of unhealthy fats, additives, and preservatives, leading to inflammation and oxidative stress in the body. Chronic inflammation and oxidative stress can contribute to fatigue and overall feelings of unwellness.

To fix inadequate nutrition and reduce the consumption of processed foods, consider the following tips:

1. Eat a balanced diet: Focus on whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, nuts, and seeds. These foods provide essential nutrients and sustained energy.
2. Limit processed and sugary foods: Minimize your intake of processed snacks, sugary drinks, and foods high in added sugars and unhealthy fats.
3. Read food labels: When buying packaged foods, read the labels and choose products with simple, recognizable ingredients and lower amounts of added sugars, sodium, and unhealthy fats.
4. Cook at home: Prepare your meals at home using fresh ingredients. This way, you have control over what goes into your dishes and can ensure a healthier balance of nutrients.
5. Stay hydrated: Drink plenty of water throughout the day to maintain energy levels and support overall well-being.
6. Plan your meals: Plan your meals and snacks ahead of time to avoid relying on processed foods when hunger strikes.
7. Incorporate healthy fats: Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil, which provide sustained energy and support various bodily functions.
8. Consider supplements: If you have specific nutrient deficiencies, consult a healthcare professional about incorporating supplements into your diet.
9. Be mindful of portion sizes: Even when consuming healthier foods, be mindful of portion sizes to maintain a balanced intake.

4. High levels of stress and constant worry is draining your energy reserves.

I have found that this is one of the biggest and most difficult problems. Acknowledging and knowing that you are stressed still can’t help you reduce that stress and it takes time and effort to work through it.

But still, here’s how stress affects your energy levels.

1. Increased cortisol production: Stress triggers the release of cortisol, a hormone that prepares the body for a “fight or flight” response. Chronic stress leads to prolonged elevation of cortisol levels, which can disrupt the body’s normal energy regulation and contribute to feelings of fatigue.
2. Disrupted sleep: Stress and worry can lead to difficulty falling asleep or staying asleep, resulting in poor sleep quality. Sleep is crucial for energy restoration, and inadequate rest can lead to persistent tiredness.
3. Tension and muscle fatigue: Stress often manifests physically as muscle tension, which can lead to feelings of physical fatigue and discomfort.
4. Mental exhaustion: Constant worry and stress require significant mental and emotional energy, leading to mental exhaustion and a decrease in overall energy levels.

To address high levels of stress and constant worry, consider the following strategies:

1. Practice relaxation techniques: Engage in activities like meditation, deep breathing exercises, yoga, or mindfulness to reduce stress and promote relaxation.
2. Physical activity: Regular exercise can help reduce stress, release endorphins (natural mood boosters), and improve sleep quality.
3. Set boundaries: Learn to say no when necessary and establish boundaries to prevent overwhelming yourself with commitments and responsibilities.
4. Time management: Prioritize tasks and organize your schedule to reduce feelings of being overwhelmed by a constant stream of worries.
5. Talk to someone: Share your concerns with friends, family, or a therapist to gain perspective and emotional support.
6. Limit exposure to stress triggers: Identify sources of stress and find ways to minimize exposure to them when possible.
7. Cultivate hobbies and interests: Engage in activities you enjoy, as they can provide a positive distraction from stress and worry.
8. Get enough sleep: Establish a consistent sleep routine and create a relaxing bedtime ritual to improve sleep quality and overall energy levels.
9. Seek professional help: If stress and worry become overwhelming or significantly impact your daily life, consider seeking support from a mental health professional who can provide coping strategies and guidance.

4. Certain health issues like anemia, thyroid problems, or chronic fatigue syndrome can lead to persistent tiredness.

I cannot give you any medical advice but would say this: Get a fullbody checkup and seek help from a professional if you think any of these is the cause of your lack of energy.

Don’t try home remedies to fix it.

5. You are not drinking enough water and that is making you tired.

Now the simple way to go about it is drink more water but there are certain things that I do want to address. Let us understand why drinking less water makes you feel tired:

1. Dehydration: When the body doesn’t receive enough water, it becomes dehydrated. Dehydration can lead to a decrease in blood volume, making it more challenging for the heart to pump oxygen and nutrients to the brain and body. As a result, cognitive function can be impaired, and you may feel fatigued or mentally foggy.
2. Electrolyte imbalance: Water helps maintain the balance of electrolytes in the body, which are essential for nerve function and proper communication between brain cells. Dehydration can disrupt this balance, affecting cognitive processes.
3. Energy production: Water is crucial for various metabolic processes, including the production of energy. Inadequate water intake can slow down these processes, leading to reduced energy levels.

To fix dehydration and its effects on fatigue and cognitive function, consider the following tips:

1. Drink water regularly: Aim to drink water throughout the day, even if you don’t feel thirsty. Thirst is not always a reliable indicator of hydration.
2. Carry a water bottle: Keep a reusable water bottle with you at all times to remind yourself to drink water and make it easily accessible.
3. Monitor water intake: Track your daily water intake to ensure you are meeting your hydration needs.
4. Incorporate water-rich foods: Consume foods with high water content, such as fruits (e.g., watermelon, cucumber, oranges) and vegetables (e.g., lettuce, celery, tomatoes).
5. Set reminders: Use alarms or smartphone apps to remind yourself to drink water regularly, especially if you tend to forget.
6. Avoid excessive caffeine and alcohol: Both caffeine and alcohol can contribute to dehydration, so consume them in moderation and drink extra water to offset their effects.
7. Drink water before meals: Drinking a glass of water before meals can help you stay hydrated and prevent overeating.
8. Pay attention to urine color: Monitor the color of your urine; it should be light yellow, which indicates proper hydration.
9. Hydrate during physical activity: Drink water before, during, and after exercise to stay properly hydrated.

Alright, so now you know the reason or at least you have a fair idea of what it could be so take some time and figure out a solution, friend.

I hope you find this helpful.

If you do, please subscribe to my email list to receive my blogs on your email.

You can also start your 21 days of Project JOMO

Once you’ve filled the form, you will receive 21 days of JOMO e-book within 24 hours. If you don’t see it in your inbox, please check your spam folder and mark my email as not spam, please 🙏