7 Reasons Why You're Tired All The Time

Are you feeling drained, tired all the time, and want to learn why? Is it lack of sleep or something else? This article shares the answers for why you're tired all the time + tips for how to fix it.

Wondering, "Why Am I Tired All The Time?" Being tired all the time is no fun at all, whether it's from missing one night's good sleep or a chronic issue. In this article, I'll discuss the following topics related to why you're tired all the time so you can start feeling better quickly:

• Is Feeling Tired All The Time Normal?
• The Difference Between Lack of Sleep and Fatigue
• Dietary Reasons for Feeling Tired
• What is a Sugar Crash?
• The Problem with Using Caffeine for Energy
• How to Fix Fatigue with a Healthy Diet
  • Stop These Things if You're Feeling Drained All The Time
  • Nutrients That Help You Stay Energized
  • Healthy Foods You Can Rely On
• Why it's Important to Drink More Water
• Lifestyle Habits That Leave You Feeling Drained
• Good Sleep Habits to Practice
• When to Color a Doctor About Feeling Tired

Feel free to click around on what sounds most interesting and/or applicable to you! 🙂

IS FEELING TIRED ALL THE TIME NORMAL?

There are many reasons for feeling tired all the time. Feeling tired after a busy day is normal. It’s also normal to feel tired after a sleepless night. There are times when our sleep is interrupted -- maybe we have to take care of our sick kiddos during the night and go to work, prep food, or run errands during the day. It’s not ideal, but it happens. It’s part of life. It’s part of being an adult. And a parent. And it’s normal to feel tired. However, if you feel tired all the time, something might be wrong.

Do you wonder why do I wake up tired, why am I always sleepy no matter how much sleep I get, why am I always tired and similar questions, you have to make some changes in your lifestyle.

If you sleep well and you're still feeling drained, start analyzing your life and see what the reasons are for being tired all the time. There are many causes of fatigue and I’ll discuss them in this post. I’ll also give you some practical solutions because I want you happy, healthy, and energetic, not drained, unhappy, and tired.

THE DIFFERENCE BETWEEN LACK OF SLEEP AND FATIGUE

It’s important to identify the reasons for being tired. Tiredness is, usually, caused by a lack of sleep. So, it’s normal to feel tired if you don’t sleep 7-9 hours per night. If that’s the reason for feeling tired in your case, the problem will fix itself on its own when you go back to a normal sleeping schedule.

But tiredness can also be caused by health problems. Feeling tired can be a symptom of anemia or diabetes. We’ll talk more about these reasons for feeling tired later.

If you feel fatigued all the time even when you sleep 7-9 hours per night, you might have Chronic Fatigue Syndrome (also known as myalgic encephalomyelitis). This is different than tiredness. It is more serious and it doesn’t go away with sleep. Here are a few symptoms of CFS to help you determine if the reasons for always being tired are caused by medical problems or CFS:

• lack of concentration;
• muscle pain;
• joint pain;
• headaches;
• enlarged lymph nodes;
• un-refreshing sleep.

As always, I recommend discussing this with your doctor if you feel this applies to you.

DIETARY REASONS FOR WHY I'M TIRED ALL THE TIME

Aside from the lack of sleep and CFS, being tired can be caused by your dietary choices. Bad eating habits can cause so many troubles and feeling tired all the time is one of them. Now, here’s the thing, no matter if you are tired because you don’t sleep enough hours per night, you have CFS, or your tiredness is caused by bad eating habits, adjusting your diet can help you improve your life. There are foods that make you sleepy, and high-energy foods that can make you feel amazing.

To make the right choices, you have to know which eating habits can make you feel tired all the time. So let’s talk about the problems first to identify your reasons for feeling tired all the time. Then we'll discuss the solutions.

• You don’t snack – this is the most common reason for being tired when it comes to eating habits. Especially if you want to lose weight and you feel cutting out as many calories as possible is the only way to reach your goals. But all you do is make yourself tired and unhappy. It's important to choose the right types of snack, though - like these high protein snacks.
• You drink too much coffee – I’ll go into more details about this habit later. For now, let’s just say it’s not okay to rely on coffee for energy. A cup of coffee in the morning is no biggie. But, if you notice that you have to drink coffee all the time to have enough energy, it’s a problem.
• You don’t eat red meat – this might be a bit shocking since red meat is not considered healthy by many. But the thing is, red meat is a great source of iron so moderately incorporating it into your diet is recommended. Iron helps get the oxygen moving through those red blood cells, and that translates to more energy. If you’re vegetarian or vegan, replace red meat with spinach, lentils, beans, or dried fruits which are also great sources of iron.
• You don’t eat carbs – it seems like carbs are considered the devil by people who want to lose weight or eat healthy, but carbs are not bad. Well, not all carbs are bad. Complex carbs are good. We need them for energy and avoiding them only makes us feel tired all the time. I discuss this more in detail in this video.
• You're lacking protein – protein is essential for fueling the body. I enjoy a protein shake or smoothie just about every day. I believe in the power of protein so much that Dustin and I created cleanish Plant-Based Protein Powder. A scoop in my favorite shake gives me energy for my busy day no matter what's ahead.

WHAT IS SUGAR CRASH?

Sugar crash or hypoglycemia or low blood sugar levels are not only caused by diabetes. It can occur hours after eating a meal or as a result of fasting. When you’re experiencing a sugar crash, you have too much insulin circulating into your body. And when this happens, your body cannot regulate glucose properly. Glucose is a primary source of fuel for your body, and if it’s not properly delivered to the cells in your body, sugar crash symptoms occur. You can experience:

• weakness;
• irritability;
• lightheadedness;
• fainting;
• dizziness;
• confusion;
• shaking;
• anxiety;
• sleepiness;
• hunger.

How do you fix the problem? With carbs. Healthy carbs, please. Not sugar-filled snacks like chocolate bars and similar snacks. They are a quick fix. But a temporary one. Once their effect is gone, you can experience another sugar crash in a few hours. And you really don’t want that. 15 g of healthy carbs though? Perfect!

THE PROBLEM WITH USING CAFFEINE TO STAY AWAKE

I promised I’d talk about coffee and why it’s one of the tiredness all the time causes. Don’t worry, I won’t tell you to stop drinking coffee for good. But if you’re wondering why you feel so tired all the time, please hear me out.

Caffeine is a stimulant. And it’s used to keep us alert during the day. But caffeine cannot and should not replace sleep. Or a healthy diet. It’s a temporary fix or the boost we all need in the morning.

But if you find yourself saying I feel tired all the time, drinking more coffee is not the answer.

Drinking too much caffeine to stay awake can cause:

• insomnia;
• headaches;
• anxiety;
• nervousness;
• dizziness;
• irritability;
• excessive urination;
• sleep disturbance;
• rapid heartbeat.

It can also cause a caffeine crash. Which is pretty similar to a sugar crash. To avoid any of these symptoms, drink coffee in moderation. Abd it's important to not add tons of sugar to your coffee (cough: Starbucks frappes won't help you!).

WAYS TO FIX FATIGUE WITH A HEALTHY DIET

After talking and talking about the problems that can be the reason for you being tired all the time, it’s time for solutions. Dietary solutions. A healthy, balanced diet will improve, if not fix, the problem of feeling tired all the time.

• Incorporate snacks into your diet. Choose healthy ones like fruits and veggies, and high-protein options.
• Try to replace coffee with high-energy foods. At least after 4 PM. A healthy balanced appetite means a healthier lifestyle and more energy.
• A diet rich in fibers, complex carbs, and natural sugar (from fruits and other natural sources) is way better than a carb-free diet.
• Stay away from inflammatory foods. Inflammation is one of the main causes of chronic fatigue so stay away from inflammatory foods such as processed meat, fried foods, and sugar-filled foods. More on inflammation here.
• Drink water – dehydration makes fatigue worse so make sure you drink enough water throughout the day. Don't let thirst get the better of you!
• Stay away from refined white sugar – while sugar can temporarily boost your energy, you can expect a sugar crash afterward. That’s easy to avoid if you rely on naturally sweet foods such as fruits combined with protein such as Greek yogurt. Delicious and nutritious combo, am I right?
• Eat more veggies – vegetables are filled with nutrients, vitamins, and antioxidants. They also reduce inflammation.
• Add healthy fats into your diet – long live, avocados! We love them and, thankfully, they are so healthy and filled with healthy fats.
• Meal prep – okay, this doesn’t sound like a diet recommendation but it is. Meal prep means having control over what you eat and how you cook your food. And that means better and healthier choices for you.

STOP THESE THINGS IF YOU’RE FEELING DRAINED ALL THE TIME

Changing your diet and embracing a healthy lifestyle can help you stop feeling tired all the time. Since I mentioned what you should do and eat, I think I have to tell you what foods and behaviors to avoid as well. And, most importantly, why.

• Alcohol – you should avoid or at least cut down on alcohol. Alcohol can cause inflammation and we already established that, in some cases, inflammation = feeling tired all the time.
• Overeating – this is one common cause for feeling tired all the time but most people aren’t aware. When you skip a meal, you get hungry and groggy and you end up eating a lot. After serious binge eating, you’ll probably experience daytime sleepiness and feel even more tired. Food gives you energy, overeating doesn’t. So make sure you eat your meals on time and divide them into smaller portions to have energy the entire day.
• Processed foods – they contain significantly fewer nutrients than complex carbs and they will only give you a quick boost of energy. Opt for veggies, full-fat dairy, whole grains, fruits, and legumes instead. You want to add Vitamin D (deficiencies can cause fatigue) and other needed vitamins and minerals.

NUTRIENTS THAT HELP YOU STAY ENERGIZED

I have even more tips for removing your tiredness all the time causes. It involves nutrients. Lots of helpful nutrients that will give you energy and will put you in a better mood. They can be incorporated into your snack or your main meals.

Before giving you a list of healthy snacks and foods, let’s see what type of nutrients you need.

• Vitamins and minerals – they promote health and give you energy. Eating more fresh fruits and veggies is the solution.
• Antioxidants – foods rich in antioxidants are good for your health. So eat more fruits, veggies, legumes, seeds, and nuts.
• If you have anemia or iron deficiency – anemia may leave you tired and, sometimes, short of breath. I said this before but I have to say it again – eat red meat in moderation if you’re not vegan or vegetarian and incorporate beans, lentils, cashews, leafy vegetables, and whole grains into your diet because they are rich in iron.
• Protein means energy. Every time you feel tired, grab a protein snack. A healthy one, of course. If your protein intake is adequate, you won’t feel sleepy after you eat.

HEALTHY FOODS TO HELP YOU SLEEP

Now let’s talk about those snacks and foods, shall we?

• Salmon – filled with omega-3 fatty acids, salmon is easily converted into energy by your body. Add salmon to your lunch salad to feel energized the entire day. Or try my Pan Fried Salmon recipe. It’s so good.
• Dark chocolate – I know, YAY, right? Dark chocolate is actually a great healthy snack. The darker, the better though. Also the healthiest chocolate. Cocoa intake can increase your ability to focus and your overall energy. Chocolate good news is the greatest news!
• Chia seeds – chia seeds will keep you awake and hydrated, and they will provide protein and fiber. Great snack option over here. And chia pudding is delicious, let’s be honest.
• Banana – fresh banana or banana treats. Because banana is better than energy drinks. And definitely healthier. You can easily turn a banana into yummy sweet and healthy treats like this 1 Ingredient Banana Ice Cream or this Chocolate Banana Ice Cream (banana + cocoa = more energy!)
• Almonds – a handful of almonds is a great way to keep fatigue away. Plus, it’s the easiest snack ever. You can also incorporate them into a breakfast bowl like this Chocolate Quinoa Breakfast Bowl.  Packed with monounsaturated fats, almonds can keep your energy levels steady throughout the day.
• Kale – filled with vitamin C and vitamin K, calcium, and beta-carotene, kale can easily keep your energy levels up. If you’re not the biggest fan of kale, make a smoothie. This Kiwi And Kale Smoothie is so good. And easy and quick to make for a healthy afternoon snack.
• Protein shake - add a scoop of cleanish protein powder to any fruit smoothie and you've got yourself an healthy energy boost!

WHY IT’S IMPORTANT TO DRINK MORE WATER

I know, I know, you’re probably tired (pun totally intended) of hearing you should drink more water. But really, water is important. If you’re dehydrated, your body functions are delayed. Because your body relies on water for digestion, circulation, absorption, and transportation of nutrients. When you don’t drink water, you’re not allowing your body to do its job. And you end up feeling tired all the time.

LIFESTYLE HABITS THAT LEAVE YOU FEELING DRAINED

We've covered plenty of reasons for being tired but there are more habits that can cause fatigue I think I should mention. Things like…

• Spending all day in front of your laptop or television. I know, many people have office jobs, and spending time on their laptops is mandatory. Just make sure during your free time, you don’t spend time in front of your computer as well.
• Spending too much time indoors can also contribute to feeling tired all the time. Because you’re not exposing yourself to sunlight which, in time, leads to a decrease in the production of melatonin. Not enough melatonin affects your energy levels and is responsible for you feeling tired all the time. So go out more often.
• Not getting physical exercise. Regular exercise and healthy exertion of muscles and your heart may leave you tired but it will also improve your sleep. Deep sleep = better sleep and more energy.

GOOD SLEEP HABITS TO PRACTICE

Making healthy changes in your lifestyle will make a big difference. You've started to eat healthy, exercise, and drink more water? Great. Happy to hear it! However, you need to sleep. Rest is important and it cannot be replaced by healthy food. So make sure you change your sleep habits for the better too. Below are some things you can do:

• Don’t drink caffeinated drinks in the evening. Actually, you should probably start to avoid caffeine 6 hours before going to bed.
• Avoid alcohol before going to bed – alcohol takes approximately 1 hour to be processed and it can create troubles with sleep if you drink alcoholic beverages right before going to bed.
• Avoid using technology for at least a couple of hours before going to bed. Some people can fall asleep while watching TV or a movie on their laptop. But if you struggle with falling asleep, avoid technology since exposure to technology can cause sleeping problems. Not to mention that you will be tempted to open your email or a news article and, instead of relaxing, you end up being stressed out. You can read a book. Or take a relaxing bath. Quiet time before bedtime allows you to “turn off” your brain.
• If quiet time is not enough, try breathing exercises or meditation. Stretching exercises like yoga do wonders for good sleep hygiene. This may help to reduce your stress levels.
• Make sure your bedroom is dark and cool. If it’s too hot or there’s light creeping in from street lights, you might be finding it hard to fall asleep. Use a sleeping mask if needed.
• Create a sleeping schedule. It’s hard to do but falling asleep and waking up at the same hours daily will improve your sleep and you’ll end up feeling less tired. You’ll also notice that falling asleep becomes easier and walking up is no longer a struggle in the morning.

WHEN TO CALL A DOCTOR ABOUT FEELING TIRED?

Usually, the solution for not feeling tired all the time doesn’t need to involve the doctor. It starts with you not considering tiredness a badge of honor and something you have to feel to be accomplished. Dietary changes, a healthy lifestyle, exercising, and changing your sleeping habits are usually the solutions.

But, if you’re making all the right changes and going through all the steps listed here and you still feel fatigued all the time, you should see a doctor to check if your tiredness is not caused by a medical condition. You may have anemia, diabetes or hypothyroidism, which slows down your metabolism and causes all kinds of problems including sleep disruptions.

Other conditions your doctor may investigate are autoimmune diseases like lupus, rheumatoid arthritis or obstructive sleep apnea. Not only do these disorders cause you to lose sleep, but they also cause issues like chronic pain, high blood pressure, and susceptibility to infections like colds and flu. Feeling tired all the time can also be caused by depression and anxiety so after ruling out medical conditions, seeing a therapist is recommended.

A diagnosis for health problems you may not be aware of will not only be good for your overall health but will also get you the sleep you need.