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Getty ImagesIf you feel sluggish and exhausted non-stop, like you’re dragging yourself through the day, fuelled only by caffeine and sheer willpower, that’s not good.
However, it’s also not just you. Many of us feel this way, and the reasons go beyond just a lack of sleep or a busy schedule. It could be a combination of lifestyle choices, underlying health issues, or even the way you’re wired mentally and emotionally. Here are some possible explanations for being constantly knackered.
1. You’re not eating nutritious food to fuel yourself.
We’ve all succumbed to the allure of ordering a Deliveroo while “Strictly” is on Saturday night. However, while these nutritionally void foods provide a temporary energy boost, they often lead to an energy crash later on, leaving you feeling even more exhausted. A diet high in processed foods, sugar, and unhealthy fats can contribute to chronic fatigue. It’s important to focus on whole, unprocessed foods that provide sustained energy throughout the day.
2. You’re not drinking enough water.
Source: Unsplash Dehydration can sneak up on you, especially if you’re not consciously making an effort to drink enough water. Even mild dehydration can cause fatigue, headaches, and difficulty concentrating. Make sure you’re sipping on water throughout the day, and consider carrying a reusable bottle with you as a reminder.
3. You’re not getting enough (decent) sleep.
This one’s a no-brainer, but it’s worth repeating. Sleep is essential for physical and mental restoration. When you don’t get enough sleep, your body doesn’t have time to repair itself, and your brain can’t function optimally. Aim for 7–8 hours of quality sleep each night, and establish a regular sleep schedule to help regulate your body’s natural rhythm.
4. You’re over-caffeinating.
While that morning cuppa or afternoon latte might seem like a lifesaver, relying on caffeine to get through the day can backfire. Caffeine is a stimulant, and too much of it can lead to jitters, anxiety, and difficulty sleeping. This can create a vicious cycle of fatigue, where you need more caffeine to wake up, which then disrupts your sleep, leading to more fatigue.
5. You have an underlying health condition.
Sometimes, persistent fatigue can be a symptom of an underlying health condition, such as anaemia, thyroid problems, or chronic fatigue syndrome. If you’re feeling tired all the time, it’s important to see your GP to rule out any medical causes. Don’t just brush it off as “being busy” or “getting older”. Your body might be trying to tell you something.
6. You’re not managing your stress levels.
Stress can be a major energy drain, both physically and mentally. When you’re stressed, your body releases cortisol, a stress hormone that can interfere with sleep and energy levels. If you’re constantly feeling overwhelmed or anxious, it’s important to find healthy ways to manage stress, such as exercise, meditation, or spending time in nature.
7. You spend most of your time in front of the computer/on the couch.
It might seem counterintuitive, but regular exercise can actually boost your energy levels. When you’re physically active, your body releases endorphins, which have mood-boosting and energising effects. Even moderate exercise, like a brisk walk or a bike ride, can make a difference. So, get up and move! Your body (and mind) will thank you.
8. You’re spending too much time indoors.
Sure, the British weather is notoriously bad, but if you’re spending most of your day indoors, staring at screens and breathing stale air, it’s no wonder you’re feeling sluggish. Sunlight is essential for regulating your sleep-wake cycle, and fresh air can help improve your mood and energy levels. Make an effort to get outside for at least 30 minutes each day, even if it’s just for a walk around the block.
9. You’re not taking breaks during the day.
We often push ourselves to work for hours on end without taking breaks, thinking that this will make us more productive. However, research has shown that taking regular breaks can actually improve focus, creativity, and overall well-being. Stepping away from your work for a few minutes can help you recharge and come back feeling refreshed and more energised.
10. You’re not getting enough social interaction.
Humans are social creatures, and we need connection to thrive. If you’re feeling isolated or lonely, it can drain your energy and leave you feeling depleted. Make an effort to connect with friends and family, join a social club, or volunteer for a cause you care about. Social interaction can provide a sense of belonging, purpose, and joy, which can boost your overall well-being.
11. You’re drinking too much alcohol.
While a glass of wine with dinner might seem harmless, excessive alcohol consumption can disrupt your sleep, dehydrate your body, and deplete your energy levels. If you’re relying on alcohol to relax or unwind, it’s important to find healthier coping mechanisms. Consider talking to a therapist or joining a support group if you’re struggling with alcohol dependence.
12. You have too much screen time.
In today’s digital age, it’s easy to get sucked into the vortex of screens. But spending too much time staring at phones, tablets, and computers can strain your eyes, disrupt your sleep, and contribute to fatigue. The blue light emitted from screens can interfere with the production of melatonin, a hormone that regulates sleep. Try to limit your screen time, especially in the hours leading up to bedtime.
13. You’re neglecting your mental health.
Mental health conditions, such as depression and anxiety, can manifest as physical symptoms, including fatigue. If you’re feeling persistently low, anxious, or hopeless, it’s important to get help from a professional. Talking to a therapist or counsellor can help you identify the root of your fatigue and develop coping strategies to improve your overall well-being.
14. You think “self-care” is a pointless buzzword.
In the hustle and bustle of daily life, it’s easy to neglect our own needs. But taking care of yourself is essential for maintaining your energy levels and overall well-being. Make time for activities that nourish your mind, body, and soul, such as exercise, meditation, reading, spending time in nature, or simply taking a relaxing bath. Self-care isn’t selfish; it’s necessary for a happy and healthy life.
15. You’re not listening to your body’s signals.
Your body is constantly communicating with you, sending signals when it needs rest, nourishment, or attention. If you’re feeling tired, it’s important to listen to those signals and take action. Don’t push yourself beyond your limits, and don’t ignore your body’s pleas for rest. By honouring your body’s needs, you can prevent burnout and maintain your energy levels in the long run.
