7 Surprising Reasons You’re Always Tired – And How to Fix Them
1. Poor Sleep Habits and Sleep Disorders
Disrupted or insufficient sleep—due to inconsistent routines, insomnia, or sleep apnea—can cause persistent fatigue, cognitive decline, and poor daytime function. Sleep apnea, in particular, is strongly linked to increased fatigue and can be improved with appropriate treatment such as positive airway pressure therapy.
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How to fix it:
- Maintain a consistent sleep schedule.
- If you feel unrefreshed after sleep, seek medical evaluation for sleep disorders.
2. Nutrient Deficiencies
Deficiencies in iron, vitamin D, and B vitamins are well-established causes of fatigue. Iron deficiency—even without anemia—has been associated with higher fatigue scores, and vitamin D deficiency is causally linked to increased tiredness, especially in winter.
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How to fix it:
- Eat a balanced diet rich in whole foods.
- Get tested for deficiencies and supplement as directed by your healthcare provider.
3. Chronic Stress
Chronic stress is closely correlated with fatigue. Large population studies show that perceived stress and fatigue are strongly linked, sharing overlapping risk factors and often leading to impaired daily function.
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How to fix it:
- Practice stress management techniques such as mindfulness, exercise, or relaxation exercises.
- Set boundaries and prioritize self-care.
4. Dehydration
Even mild dehydration can impair cognitive performance, mood, and increase fatigue. Symptoms range from mild tiredness to more severe weakness if not addressed.
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How to fix it:
- Drink water regularly throughout the day.
- Monitor urine color as a hydration indicator.
5. Sedentary Lifestyle
Low physical activity and prolonged sedentary behavior are linked to increased fatigue, while regular movement and meeting activity recommendations are associated with higher energy and lower fatigue, even in otherwise sedentary individuals.
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How to fix it:
- Incorporate daily movement, such as walking or stretching.
- Aim for at least 30 minutes of moderate activity most days.
6. Overuse of Electronic Devices
Using screens before bed, especially exposure to blue light, disrupts circadian rhythms, delays sleep onset, and reduces sleep quality, all of which contribute to daytime tiredness.
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How to fix it:
- Avoid screens at least an hour before bedtime.
- Use blue light filters or keep devices out of the bedroom.
7. Hidden Medical Conditions
Persistent fatigue can signal underlying health issues such as thyroid disorders, diabetes, hidden infections, or autoimmune diseases. Fatigue is common in these conditions and may improve with proper diagnosis and management.
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How to fix it:
- If fatigue persists despite lifestyle changes, consult a healthcare professional for evaluation and targeted treatment.
By addressing these often-overlooked factors, you can take meaningful steps to overcome fatigue and improve your overall well-being. If tiredness continues, a thorough medical assessment is recommended.
