Feeling tired all the time may be common, but that doesn’t mean it’s something you should just ‘put up with’. There are lots of reasons for feeling tired all the time – many of which you can do something about. Asking yourself the following questions may make it easier to work out what’s going on. And if you can identify the cause, you’re already on the way to helping yourself feel better.
Am I getting enough sleep?
If you don’t sleep well at night, you’ll feel tired during the day. You may have worries which keep you awake, you may have insomnia, or you may have just developed some bad sleep habits. Looking at your current sleep routine and identifying any changes you can make may help.
Download Bupa's six steps to a sound night's sleep infographic (PDF, 0.2MB), you can also click on the image below to download the PDF.
Am I under a lot of stress at the moment?
Coping with stress and worry can be very tiring. This is especially true if you can’t see an end to your troubles. You may have recently gone through an emotional shock such as a bereavement or a relationship break up. You may have worries about work, money or family. The pandemic has also been difficult for everyone, so it’s understandable to feel weary.
Even positive events, such as moving house or getting married, can be very stressful and tiring.
Learning how to manage work-place stress, building resilience, and knowing how to cope and deal with your worries is an important part of self-care.
You can click on the image below to open the interactive worry tree infographic (PDF, 0.3MB). For the best user experience, please view this interactive PDF on desktop, rather than on mobile or tablet devices. If the viewer you are using does not support this PDF, try opening it with Adobe Reader.
What am I eating and drinking?
What you eat and drink can affect how tired you feel. If you don’t get enough vitamins and minerals in your diet, or enough glucose (sugar) in your blood, this can make you feel tired, lack energy and feel foggy.
Not having enough iron in your blood can cause fatigue. This is called Iron deficiency. It may be that you’re not getting enough iron in your diet. If you have periods or are pregnant, you can have a higher chance of iron deficiency. Speak to your GP who may arrange a blood test and iron tablets.
Drinks containing caffeine (coffee, tea and some soft drinks) may interfere with your sleep and make you feel tired the next day. And if you drink alcohol in the evenings, this can wake you during the night. Eating a healthy balanced diet and keeping well hydrated may help you to feel less tired.
How active am I during the day?
You may feel you’re too tired to exercise. But being active during the day actually helps you feel less tired and improves the quality of your sleep. Try starting with a small amount of exercise, then build it up so you get the benefits of regular activity. Choose something you enjoy. Exercising with friends or family, or joining a group, might help you to stay motivated. But don’t over exercise, as this can make you more tired. And try not to exercise in the four hours before you go to bed. It can be difficult to go to sleep so soon after exercising.