Fatigue: why am I so tired all the time?
We all feel tired occasionally. Having a busy family and social life, experiencing stress, and not getting enough sleep can all contribute. It’s a common problem. But you might have noticed that you’re feeling exhausted and aren’t sure why. Below are some questions to ask yourself that may help you work out the cause of your tiredness. You can also find some tips to help you to fight fatigue.
Am I getting enough sleep?
If you don’t sleep well at night, you’ll feel tired during the day. Lots of things can affect how well we sleep, including drinking too much caffeine or alcohol before bed. The steps in the PDF below can help you to identify any changes you can make to help improve your sleep.
Download Bupa's six steps to a sound night's sleep infographic (PDF, 0.2MB).
Am I under a lot of stress at the moment?
Coping with stress during difficult times can be very tiring. Some common causes of stress and worry include:
- bereavement
- relationship issues
- money worries
- work-place stress
Even positive life events like moving house or getting married can be very stressful. Learning how to manage your worries and finding ways to relax can help to reduce stress, which could help you to feel more energised. Try to be kind to yourself during difficult times and make space in your day to do the things that you enjoy.
What am I eating and drinking?
If you’re feeling tired, it’s a good idea to look at what you eat and drink because it can impact your energy levels.
Not drinking enough water throughout the day can make you feel sleepy and lack energy. It can also cause headaches and make it more difficult to concentrate. It’s recommended that we drink around six to eight glasses of fluid a day, and more if it’s hot or if you’re doing exercise.
Eating a healthy balanced diet full of vitamins and minerals can also help you to feel less tired. A diet low in sources of iron, like red meat or dark leafy vegetables, can lead to iron deficiency anaemia. This can make you feel very tired. You’re also more at risk of iron deficiency during pregnancy. Speak to your GP or a midwife for more information.
How active am I during the day?
When we’re feeling tired it can be difficult to find the energy to exercise. But being active during the day can help to improve your sleep, which can reduce tiredness.
If you’re not doing much physical activity, you could try starting with a small amount of exercise, before building up gradually. Why not try exercising with friends or family, or joining a group? And, choosing something you enjoy doing can help you stay motivated. You could also consider movement snacking – which can help you to fit activity in on a busy day.
At the same time, doing too much exercise can make you feel tired. If you’re doing too much and not resting to help your body recover, this could affect your energy levels. It’s also a good idea to avoid exercise in the final few hours before you go to bed as it can affect your sleep.
What are the medical reasons for tiredness?
Tiredness can sometimes be due to a medical problem or illness. Many conditions can make you feel tired, including:
- depression and seasonal affective disorder (SAD)
- iron deficiency and anaemia
- underactive thyroid (hypothyroidism)
- type 1 and type 2 diabetes
- sleep apnoea
- myalgic encephalomyelitis (ME) also known as chronic fatigue syndrome
You can also feel very tired during pregnancy, especially in the first 12 weeks (known as the first trimester).
Tiredness is a common problem. Making some of the lifestyle changes in this article could help you feel better. Contact your GP if you’re worried about tiredness, especially if you have other symptoms like weight loss, fever, or night sweats.
You can’t predict when you might want to see a GP, but you can be ready for when you do. Our GP subscriptions are available to anyone over 18 and give you peace of mind, with 15-minute appointments when it suits you at no extra cost.
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Sources Sources
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- Tiredness/fatigue in adults. NICE Clinical Knowledge Summaries. Cks.nice.org.uk. Last revised October 2021
- Sleep Hygiene. The Sleep Charity. Thesleepcharity.org.uk. Last updated December 2021
- Stress. Mind. Mind.org.uk. Published March 2022
- Spotting and treating malnutrition. BDA. Bda.uk.com. Published July 2022
- Dehydration: signs, causes, and tips to drink more water. British Heart Foundation. bhf.org.uk. Accessed 19 November 2024
- Hydration. What is hydration? British Nutrition Foundation. nutrition.org.uk. Last reviewed October 2023
- Anaemia – iron deficiency. NICE Clinical Knowledge Summaries. Cks.nice.org.uk. Last revised August 2024
- Physical activity for adults and older adults: 19 and over. Department of Health & Social Care. Gov.uk. Published 7 September 2019
- Insomnia. NICE Clinical Knowledge Summaries. Cks.nice.org. Last revised June 2024
- Depression in adults: treatment and management. NICE guideline [NG222]. NICE.org.uk. Published 29 June 2022
- Hypothyroidism. British Thyroid Foundation. btf-thyroid.org. Last revised 2021
- Type 1 diabetes symptoms. Diabetes UK. Diabetes.org.uk. Last reviewed 14 October 2022
- Type 2 diabetes symptoms. Diabetes UK. Diabetes.org.uk. Last reviewed 12 April 2023
- Sleep Apnopea. The Sleep Charity. Thesleepcharity.org.uk. Last updated December 2021
- Myalgic encephalomyelitis (or encephalopathy)/chronic fatigue syndrome: diagnosis and management. NICE guideline [NG206]. Nice.org.uk. Published 29 October 2021
- Tips for getting through the first trimester. Tommy’s. tommys.org. Last reviewed 26 April 2022
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