Do you often feel tired, sluggish, and drained?
Don’t worry – you’re not alone!
In this article, I’ll explain why you constantly feel exhausted and share seven scientifically backed strategies to turn things around.
Stay awake till the end, because there’s a lot to learn and by the time we’re done, you’ll know exactly what to do to feel energized again.
The Basics of Fatigue
Before diving into the causes and solutions, let’s first understand what fatigue actually is.
Fatigue is a complex phenomenon with both physical and mental causes. When you’re tired, your body is signaling that it needs rest or sleep to recover and recharge.
A key factor to understand here is the human sleep cycle. Our sleep consists of different phases that repeat in roughly 90-minute cycles:
- Light Sleep: This is when you’re drifting off and can be easily woken.
- Deep Sleep: Crucial for physical recovery and growth.
- REM Sleep (Rapid Eye Movement): The phase where most dreaming happens, essential for mental recovery and memory.
The importance of these cycles lies in the fact that your body and mind recover in different ways during each phase. Waking up in the middle of a cycle can leave you feeling groggy, even if you’ve clocked enough hours.
Always tired? Understanding and respecting these cycles can help you sleep better and wake up refreshed.
Causes of Fatigue and How to Fix Them
#1 Insufficient Sleep
Too little or poor-quality sleep can leave you perpetually tired. Let’s face it—you can’t expect to bounce through the day like a ball of energy if you spend half the night scrolling TikTok, dancing, or downing tequila.
Solution: Stick to a regular sleep schedule
A consistent sleep routine helps stabilize your body’s internal clock. Try to go to bed and wake up at the same times every day—even on weekends. Yes, that means no sleeping in till noon on Sundays.
Your body loves routine, as boring as that sounds. Create a relaxing evening ritual to prepare for sleep. A warm bath, a good book, or soft music can work wonders. And ditch screens for at least an hour before bed—blue light from phones and laptops can seriously mess with your sleep.
From a scientific perspective, our body’s circadian rhythm (our internal clock) thrives on regularity. Research shows that maintaining a steady sleep schedule improves sleep quality and reduces the risk of sleep disorders.
#2 Poor Sleep Environment
Feeling always tired might be due to an unsuitable sleep environment. Too much light, noise, or an uncomfortable temperature can prevent you from getting a good night’s sleep.
Solution: Optimize your sleep environment
Ensure your bedroom is dark, quiet, and cool. Invest in blackout curtains or an eye mask, and consider earplugs if your roommate snores like a chainsaw.
Keep the room temperature comfortable—around 18°C (64°F) is ideal for most people. And if your mattress feels older than you are, it might be time for an upgrade.
Research shows that a cool, dark, and quiet environment boosts melatonin production, the hormone that regulates sleep, leading to better rest.
Personally, I struggle most in winter. When it’s still pitch-black at 7:30 a.m., all I want to do is stay in bed. Sunrise alarm clocks, which gradually brighten to mimic the rising sun, have been a game-changer for me during dark winters.
#3 Stress and Emotional Overload
Stress raises certain hormone levels that can interfere with sleep. If your mind is racing with endless worries, falling asleep can feel impossible.
Solution: Manage your stress
Stress-reducing techniques can help lower your stress levels. Try relaxation methods like meditation or breathing exercises. Even five minutes of deep breathing can work wonders. There are plenty of great apps to guide you—Waking Up, 7Mind, Calm, or Mindbuilding, to name a few.
Keeping a journal can also help. Write down everything that’s bothering you—it’s often a relief to get your worries out of your head and onto paper.
Scientifically speaking, studies show that mindfulness exercises and meditation can lower cortisol levels, the hormone associated with stress. Journaling has also been shown to effectively reduce stress, improving sleep quality.
#4 Unbalanced Diet
Poor eating habits can negatively impact your sleep. Heavy meals late at night not only give you weird dreams but also disrupt your sleep.
Solution: Adjust your diet
Avoid greasy foods and caffeine before bed. That midnight burger? Bad idea. Your body needs time to digest food, and a full stomach can make it harder to sleep. Aim to have your last meal at least two to three hours before bedtime.
Caffeine stays in your system for up to six hours, so make your last cup of coffee no later than 3 p.m.—earlier if possible.
Caffeine blocks adenosine, the chemical that makes you feel sleepy, which is why overconsumption can ruin your sleep.
#5 Lack of Exercise
Regular physical activity supports healthy sleep. If you’re a couch potato all day, your body might not be tired enough to sleep well.
Solution: Move regularly
The best sleep-boosting exercises include cardio (like running, swimming, or cycling), yoga, and moderate strength training.
The ideal time for exercise is in the morning or early evening. Avoid intense workouts close to bedtime—your body needs time to wind down. Aim to finish your workout at least two hours before going to bed.
Exercise improves sleep quality by reducing the time it takes to fall asleep and increasing deep sleep duration. It also helps regulate your circadian rhythm and lower stress levels.
#6 Chronotype and Individual Sleep Needs
Your chronotype determines your internal clock, influencing when you feel most awake and productive. Always tired? This could mean your schedule is out of sync with your natural rhythm. Some people are early birds, buzzing with energy at 6 a.m., while others are night owls, hitting their stride at midnight.
Solution: Find the right balance
Your chronotype is largely genetic. Early birds thrive in the morning, while night owls are more active at night.
Adjust your schedule to suit your chronotype as much as possible. Night owls can schedule important tasks for the evening, while early birds can tackle their most challenging work in the morning.
Research shows that aligning your daily routine with your chronotype can improve performance and overall well-being.
#7 Too Much Pressure
Many people stress about needing exactly eight hours of sleep every night. The truth? Ideal sleep duration is highly individual.
Solution: Listen to your body
The “eight-hour rule” isn’t one-size-fits-all. Some people thrive on less sleep, while others need more. Pay attention to your body to figure out what works best for you.
Chronic sleep deprivation—less than six hours a night—can cause serious health problems, so aim for at least seven to nine hours as a general guideline. But don’t stress over occasional bad nights—that pressure can make it harder to sleep.
Bonus Tip: Wearables
If you’re unsure how to track your sleep habits, consider using technology. Wearables like the Oura Ring, Fitbit, or Apple Watch come with tools to monitor your sleep and help you understand how your body responds to different stimuli.
But beware of the over-optimization trap. Life’s best moments don’t always lead to a perfect sleep score.
Literature:
3Brand, S., Holsboer-Trachsler, E., Naranjo, J. R., & Schmidt, S. (2012). Influence of mindfulness practice on cortisol and sleep in long-term and short-term meditators. Neuropsychobiology, 65(3), 109-118.
2Caddick, Z. A., Gregory, K., Arsintescu, L., & Flynn-Evans, E. E. (2018). A review of the environmental parameters necessary for an optimal sleep environment. Building and environment, 132, 11-20.
6Montaruli, A., Castelli, L., Mulè, A., Scurati, R., Esposito, F., Galasso, L., & Roveda, E. (2021). Biological rhythm and chronotype: new perspectives in health. Biomolecules, 11(4), 487.
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