It’s completely normal to feel tired from time to time. Life can be demanding, and periods of tiredness are often just a sign that you need to rest and recharge. However, if you find yourself constantly asking “Why Do I Feel Fatigued All The Time?” and this feeling persists without a clear reason, it might be more than just ordinary tiredness. Persistent fatigue that lingers and doesn’t improve with rest could be an indicator of an underlying issue that needs attention.
Common Causes of Fatigue
There are many everyday factors that can contribute to feeling fatigued. Often, these are related to lifestyle choices and habits. Understanding these common causes can be the first step in addressing your fatigue.
Lack of Sleep (Insomnia)
One of the most prevalent reasons for fatigue is simply not getting enough sleep. Whether it’s due to a busy schedule, stress, or a sleep disorder like insomnia, insufficient sleep disrupts your body’s natural restorative processes. Aiming for 6-9 hours of quality sleep each night is crucial for feeling refreshed and energized.
Unhealthy Lifestyle (Diet & Exercise)
Your diet and exercise habits play a significant role in your energy levels. An unhealthy diet, lacking in essential nutrients, can lead to sluggishness and fatigue. Similarly, a sedentary lifestyle, where you don’t get enough physical activity, can also contribute to feeling tired. Regular exercise and a balanced diet are vital for maintaining energy and overall well-being.
Stress, Depression, and Life Challenges
Mental and emotional factors are powerful drivers of fatigue. Stress, depression, and navigating difficult life events like bereavement or caring for a new baby can be incredibly draining. These challenges can deplete your mental and physical resources, leading to persistent fatigue.
Hormonal Changes
Fluctuations in hormones can also cause significant fatigue. Hormonal shifts during puberty, pregnancy, and menopause are all known to trigger feelings of tiredness and fatigue. These life stages involve major hormonal adjustments that can impact energy levels.
Illnesses
Various illnesses can manifest fatigue as a primary symptom. Infections like glandular fever and COVID-19 are well-known for causing prolonged fatigue. During illness, your body expends extra energy to fight off infection, which can leave you feeling exhausted.
Medical Treatments and Medicines
Certain medical treatments and medications can also lead to fatigue. Chemotherapy, for example, is a cancer treatment that can cause significant drowsiness and fatigue as a side effect. If you are undergoing medical treatment and experiencing fatigue, it’s important to discuss this with your healthcare provider.
While these common causes can explain why you might feel fatigued, it’s crucial to consider whether your fatigue might be linked to an underlying medical condition, especially if it’s persistent and unexplained.
Medical Conditions Associated with Fatigue
Sometimes, persistent fatigue isn’t simply due to lifestyle factors; it can be a symptom of an underlying medical condition. It’s important to remember that this article is for informational purposes and not for self-diagnosis. If you are concerned about your fatigue, consulting a healthcare professional is always the best course of action.
Here are some medical conditions that can be associated with fatigue:
Sleep Apnea
Sleep apnoea is a sleep disorder characterized by pauses in breathing during sleep. This disrupts sleep quality, leading to daytime tiredness. Symptoms include feeling tired during the day despite seemingly sleeping, waking up gasping or choking, making snorting noises at night, and loud snoring.
Iron Deficiency Anemia
Iron deficiency anaemia occurs when your body doesn’t have enough iron, which is essential for carrying oxygen in red blood cells. Symptoms include a lack of energy, noticeable heartbeats (heart palpitations), shortness of breath, and pale skin, alongside persistent fatigue.
Diabetes
Diabetes affects how your body regulates blood sugar. Uncontrolled diabetes can lead to various symptoms, including feeling very tired, excessive thirst, frequent urination (especially at night), and unexplained weight loss. Fatigue is a common complaint among people with diabetes.
Overactive Thyroid (Hyperthyroidism)
Overactive thyroid (hyperthyroidism) occurs when your thyroid gland produces too much thyroid hormone. This can speed up your metabolism and cause symptoms like feeling tired all the time, difficulty staying still, nervousness, anxiety, irritability, and muscle weakness, in addition to fatigue.
Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS)
Myalgic encephalomyelitis or chronic fatigue syndrome (ME/CFS) is a complex, long-term condition characterized by extreme fatigue that lasts for at least 3 months and is not relieved by rest. It significantly impacts daily activities and is often accompanied by problems with thinking, memory, and concentration, as well as flu-like symptoms.
It’s important to note that fatigue is a symptom that can be associated with many different medical conditions. If you are experiencing persistent fatigue, it’s essential to seek medical advice to determine the underlying cause and receive appropriate treatment.
Self-Help Strategies for Fatigue
In many cases, making positive lifestyle changes can significantly help manage and reduce fatigue. These strategies focus on improving your overall health and well-being.
Healthy Diet and Regular Exercise
Adopting a healthy diet and incorporating regular exercise into your routine are fundamental steps in combating fatigue. Focus on eating a balanced diet rich in fruits, vegetables, whole grains, and lean protein. Regular physical activity, even moderate exercise like brisk walking, can boost your energy levels and improve your overall health.
Consistent Sleep Schedule
Establishing a consistent sleep schedule is crucial for regulating your body’s natural sleep-wake cycle. Try to go to bed and wake up around the same time each day, even on weekends, to promote better sleep quality. Aim for 6 to 9 hours of sleep per night.
Relaxing Bedtime Routine
Creating a relaxing bedtime routine can help you unwind and prepare for sleep. Activities like reading a book, listening to calming music or a podcast, or taking a warm bath can signal to your body that it’s time to rest. Avoid stimulating activities close to bedtime.
Optimize Sleep Environment
Your sleep environment plays a significant role in sleep quality. Ensure your bedroom is dark, quiet, and cool. A comfortable mattress and pillows, along with good ventilation, can also contribute to a more restful night’s sleep.
What to Avoid When Feeling Fatigued
Just as there are things you can do to help with fatigue, there are also habits and substances to avoid that can worsen tiredness.
Smoking
Smoking has numerous negative health impacts, and it can also contribute to fatigue. Nicotine and other chemicals in cigarettes can disrupt sleep patterns and reduce overall energy levels.
Excessive Alcohol
While alcohol might initially feel relaxing, it can disrupt sleep later in the night and lead to increased fatigue the next day. Excessive alcohol consumption should be avoided, especially if you are already feeling tired.
Eating, Caffeine, Exercise Before Bed
Consuming heavy meals, caffeine, or engaging in intense exercise in the hours leading up to bedtime can interfere with your ability to fall asleep and stay asleep. It’s best to avoid these activities in the couple of hours before you plan to sleep.
Screen Use Before Bed
The blue light emitted from smartphones, tablets, and computer screens can suppress melatonin production, a hormone that regulates sleep. Avoid using screens in the hour before bedtime to improve your sleep quality.
When to Seek Medical Advice for Fatigue
While self-help strategies can be beneficial, it’s important to know when to seek professional medical advice for your fatigue.
See a GP if:
- You have been feeling tired for a few weeks and you are unsure of the reason.
- Your tiredness is impacting your daily life and activities.
- You experience fatigue along with other symptoms, such as unexplained weight loss, mood changes, or if someone has told you that you make gasping, snorting, or choking noises while you sleep.
Treatment Options for Fatigue
Treatment for fatigue depends entirely on the underlying cause. Once a doctor has identified the reason for your fatigue, they can recommend appropriate treatments.
Possible treatments may include:
- Talking therapies, such as cognitive behavioural therapy (CBT), which can be helpful for fatigue related to mental health conditions or chronic fatigue.
- Advice and strategies for improving sleep hygiene and getting better sleep.
- Guidance on relaxation techniques and lifestyle modifications to manage stress and improve energy levels.
In some cases, a GP may refer you to a specialist for further evaluation if the cause of your fatigue is unclear. You may also need to undergo tests, such as blood tests, to check for conditions like anaemia, diabetes, or hyperthyroidism.
Conclusion
Feeling fatigued occasionally is a normal part of life. However, if you constantly find yourself wondering, “why do I feel fatigued all the time?” and it’s impacting your well-being, it’s important to take it seriously. By considering both lifestyle factors and potential underlying medical conditions, and by seeking medical advice when needed, you can take proactive steps to understand and address your persistent fatigue and improve your quality of life.
