7 reasons why you feel exhausted (2024)

When it comes to feeling tired, you are not alone. Many individuals experience fatigue due to stress, inadequate sleep, nutritional deficiencies, or illnesses like the common cold or flu. However, persistent fatigue is not typical and can stem from several underlying causes.

Here are seven reasons why you feel exhausted.

1. Sleep deprivation

   Adequate, high-quality sleep is crucial for maintaining good health. While you sleep, your brain releases growth hormones to repair cells. According to the American Academy of Sleep Medicine and Sleep Research Society, adults should aim for at least 7 hours of sleep. Uninterrupted sleep allows the brain to progress through the non-rapid eye movement (NREM) and rapid eye movement (REM) sleep stages.

   However, factors like an unhygienic sleep environment, stress, or illness can disrupt your sleep, causing you to wake up feeling unrefreshed and experiencing daytime sleepiness. Difficulty in falling asleep and staying asleep can result in insomnia. Consulting a sleep specialist can help you pinpoint the cause of your sleep issues, improve sleep quality, and alleviate feelings of tiredness.

2. Stress

   Sustained stress has a detrimental impact on the structure and function of the brain, potentially leading to inflammation, fatigue, or even stress-related exhaustion disorder (ED). Although it may be challenging to avoid stressful situations entirely, you can develop strategies to manage stress and prevent exhaustion.

   Regular exercise, relaxing baths, or meditation are proven relaxation techniques that can help reduce stress and fatigue. Consulting and obtaining guidance from a doctor can also assist you in developing a personalized plan to cope with stress effectively.

3. Certain medical conditions

   Experiencing exhaustion may be linked to various medical conditions, including sleep apnea, hypothyroidism, cancer, multiple sclerosis, anxiety disorders, kidney disease, depression, diabetes, and fibromyalgia. When these underlying medical issues are diagnosed and treated, fatigue unfailingly improves and resolves.

4. Dietary imbalances

   A balanced and nutrient-rich diet is essential for the cellular metabolic process of the body. When lacking sufficient calories and nutrients, it breaks down fat and muscle for energy, leading to muscle mass loss. It is important to note that sugary foods and beverages cause spikes in blood sugar levels and disrupt sleep, potentially keeping you awake at night.

   To support quality sleep and reduce fatigue, prioritize fresh fruits, vegetables, and lean protein sources like eggs and fish. They provide essential nutrients beneficial for sleep and overall energy levels.

5. Nutrient deficiencies

   Vitamin and mineral deficiencies, including B2, B3, B5, B6, B9, B12, C, D, iron, and magnesium, are among the most common causes of unexplained fatigue. Vitamin D deficiencies affect over 50% of the global population, and approximately 12.5% have iron deficiency anemia. As individuals age, their ability to absorb Vitamin B12, vital for metabolism and oxygen delivery, tends to decline. Fatigue is one of the prominent symptoms associated with these nutrient deficiencies.

   If you suspect nutrient deficiencies are contributing to your fatigue, blood tests can help determine if this is the case. Correcting these deficiencies through proper nutrition can improve energy and regain a sense of well-being.

6. Excessive caffeine consumption

   Drinking too much coffee or caffeinated beverages can harm your sleep cycle and increase the risk of difficulty falling asleep, nighttime anxiety, nocturnal awakenings, and daytime sleepiness. Try to cut back on caffeine consumption and see if your sleep improves and you feel more refreshed waking up.

   Excessive coffee or caffeinated beverage consumption can disrupt your sleep patterns and raise the likelihood of experiencing difficulties falling asleep, nighttime anxiety, nocturnal awakenings, and daytime sleepiness. Reducing caffeine intake may improve your sleep quality, making you feel refreshed upon rising.

7. Overweight or obesity

   Being overweight can increase the risk of developing obstructive sleep apnea and disrupt sleep patterns, resulting in daytime sleepiness and chronic fatigue. Additionally, obesity is associated with fatigue from chronic conditions like type 2 diabetes and depression. Paradoxically, inadequate sleep quality can also contribute to weight gain or obesity.

   Maintaining a healthy weight can promote better sleep and sustained energy levels during the day, helping to prevent fatigue.

Chronic fatigue can have various causes. If you consistently experience fatigue, it's advisable to consult with a doctor to identify the underlying issue and establish an appropriate treatment plan. Lifestyle modifications, dietary changes, and addressing the underlying medical condition can improve fatigue.