Why are you Tired? 8 Reasons Behind your Fatigue
Feeling low in energy or sleepier than usual? It’s not uncommon to feel tired every now and then.
According to the CDC, about 15% of women and 10% of men regularly feel very tired or exhausted in the US1.
Everyone feels it sometimes – whether it’s due to a late night out, over exercising or putting in some extra hours at work. Often, you can usually put your finger on it yourself and make the necessary changes to help you feel back to your best self.
But sometimes, you might not be able to pinpoint the reason why. If your fatigue and low energy are constant, the first thing to do is see a healthcare physician for a check-up.
If you’re tired every now and then and wondering why, you’re in the right place to find out. Here, at Instant Knockout, we’ve done the research and studied 8 possible explanations as to why you could be feeling so exhausted.
Let’s get into it.
- Diet
It might seem obvious but if you’re not eating enough, you’re not energized enough. Skipping meals can cause huge drops in blood sugar. Without glucose from the food you eat, your body won’t have enough energy to function properly, leading to low blood sugar, AKA, hypoglycemia.
Eating a healthful and balanced diet can really improve how you feel day-to-day. Wholesome foods and drinks should provide you with the right amount of energy (calories) to maintain energy balance and stop you from gaining weight as well. Try to stick to slow-release energy sources such as fruit, veg and complex carbohydrates like wholegrains.
Make sure you stay energized throughout the day with energy-boosting snacks too, including ones like dried fruit, fresh fruit, nuts, peanut butter and protein shakes or bars.
- Vitamin deficiency
If you’re feeling weary a bit more often than not, you may have a vitamin deficiency.
Vitamins and minerals play a crucial role in providing you energy,
as well as maintaining regular functions in your body2. If they don’t get replenished, you could be unwittingly damaging your immunity – as well as your energy levels.
The main vitamins include vitamin D, vitamin B12, magnesium or iron. A lack of iron, in particular, could cause anemia, which happens when there aren’t enough red blood cells in your body to carry oxygen to your tissues. Having anemia can cause tiredness and weakness.
A blood test could help you recognize what vitamin you may be lacking. Your doctor may recommend a supplement or stocking up on vitamin-rich foods.
- Being too sedentary
When you’re drained, it’s difficult to motivate yourself to move and exercise, but in the end all this creates is a vicious cycle. While relaxing on the couch might seem more appealing, getting up and getting active is the best thing you can do to recuperate and eliminate those feelings of fatigue.
Research has shown that when sedentary individuals engaged in an exercise program regularly, their fatigue improved compared with those who did not3. Another study also evidenced that when compared with sitting quietly, one single 20-minute bout of exercise boosted energy levels4.
Being sedentary isn’t only harmful on your energy levels, but your overall health too with an increased risk of cardiovascular disease, metabolic disorders and musculoskeletal disorders.5
It’s recommended to get at least 2 and a half hours of moderate-intensity exercise per week alongside muscle-strengthening exercises on 2 or more days of those days per week6.
- Lack of protein
A proper protein deficiency is rare, but it’s possible. Lack of protein could be a contributing factor to your fatigue and even delay recovery if you perform resistance training.
Protein is a macronutrient that provides the essential amino acids that keep your body running smoothly. Your body uses it to build and repair tissue, including muscle. Not only that, it plays a critical role in fueling energy and carrying oxygen throughout your body7.
Over time, a lack of protein can lead to health problems, including muscle loss, slow metabolism, and you guessed it – fatigue8. Studies have found that high-protein diets tend to reduce tiredness among weight lifters and people who perform resistance training9 10. So if you’re a keen lifter in the gym, up your protein to prevent fatigue and keep muscle growth strong.
Not sure what to eat post-workout? Check out our simple guide here [link to best workout recovery foods].
- Insufficient hydration
Dehydration is critical if you’re trying to maximize physical performance and feel at your best. In fact, losing as little as 2% of your body’s water content can lead to reduced motivation, increased fatigue, decreased concentration and even altered body temperature control11. It may also mean tougher workouts12.
Cells in the body also need adequate hydration so they can optimize the production of energy from food. Without enough water, your cells may struggle to produce energy like ATP, and so fatigue can settle in. Replenish the water your body loses throughout the day with beverages and water-filled food such as vegetables, soup and fruit13.
- Stress overload
Chronic stress can have a profound effect on your overall health and quality of life. Although we can’t escape the stresses of life sometimes, excessive levels are thought to contribute to fatigue14 15.
Stress may also impact sleep and cause insomnia, which can significantly decrease your energy levels. Studies have shown that higher levels of stress is associated with increased restlessness at bedtime16 – if you can’t get a good night’s rest, you’re going to feel tired throughout the day.
Living with chronic stress can leave you feeling unmotivated, worried, irritable, and completely exhausted.
Looking at strategies to manage your stress may help relieve its effect and ultimately help you feel more energetic. One highly recommended way to manage stress is meditation, which may reduce the overall accumulation of the pressure and restore your body to its natural balance17.
- Medical conditions
There are many physical conditions that can cause fatigue. If you experience tiredness that feels especially overwhelming and isn’t relieved by resting, it could be a health condition.
The top health conditions that are known to cause fatigue include sleep apnoea, chronic fatigue syndrome, diabetes, depression and fibromyalgia18.
What’s often also overlooked as a cause of fatigue are food allergies and intolerances, including dairy, eggs and gluten19. Your doctor can help you discover if you may be suffering from an underlying medical condition and help you on your road to energized recovery.
- Sleeping at the wrong time
Resting up at the wrong time of the day can impact your energy levels.
For instance, daytime sleeping instead of night disrupts your body’s circadian rhythm – a natural, internal process that regulates the sleep–wake cycle. Your body’s circadian rhythm is influenced by outside things like light and dark and is tied to your 24-hour body clock.
To get a good sleep, you’ll want to work in sync with your circadian rhythm. However, we know sometimes this isn’t possible.
But when your sleep pattern is out sync, it can bring on chronic fatigue20. Even having one or two all-nighters can cause tiredness. Regardless of how many hours you sleep during the day, sleeping during the night is always best.
If you find that you can only sleep during the day, whether that’s due to shift work or other responsibilities, try sleeping in total darkness or wear glasses that block blue light to reduce fatigue21.
The bottom line
As you can see, there are numerous reasons why you might be feeling a little more tired than usual. If you can, try to rule out any medical conditions by visiting your doctor and getting a full health check.
If you feel like it’s your lifestyle impacting your energy levels, try making a few changes. This could involve eating a plentiful, healthy diet, exercising more, reducing caffeine intake and even trying an energy boosting supplement.
Not sure where to start?
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