Fatigue: Why You’re Always Tired and What to Do About It

What is fatigue?

Fatigue is a persistent feeling of weariness, tiredness or lack of energy. It can make normal daily activities feel harder and may affect concentration, mood and motivation. ^{[1, 2]}

Fatigue is not exactly the same as drowsiness. Drowsiness means feeling sleepy or likely to fall asleep. Fatigue is a feeling of lack of energy, like you have an overwhelming urge to sleep, but you may not feel refreshed after you rest or sleep. ^[3]

Fatigue is a symptom rather than a diagnosis, so the next step is to understand what may be causing it.

What causes fatigue?

There is no single cause of fatigue. Sleep, stress, lifestyle habits, medicines and health conditions can overlap, so it is useful to look at the full pattern rather than assuming one explanation. ^{[1, 2, 3]}

How can sleep and lifestyle affect your energy?

Not getting enough sleep, having interrupted sleep, working shifts or keeping an irregular sleep schedule can leave you tired during the day. For most adults, healthy sleep generally includes at least 7 hours per night, although individual needs vary. ^[4]

A consistent bedtime and wake time, limiting caffeine later in the day, avoiding alcohol close to bedtime and turning off electronic devices before sleep can support better sleep quality . ^{[2, 4]}

Stress, dehydration, poor eating patterns, too much alcohol and very low levels of physical activity can also contribute to ongoing tiredness. By identifying the causes of your tiredness and fatigue, you will be able to find the appropriate solution to overcome it. ^{[2, 3, 4]}

Can health conditions cause fatigue?

Fatigue can occur with many medical conditions, including iron-deficiency anaemia, thyroid disorders, diabetes, sleep apnoea, depression or anxiety, and some heart, kidney or liver conditions. ^{[2, 4]}

Because fatigue is non-specific, other symptoms matter. For example, loud snoring or gasping at night may suggest a sleep problem, while tiredness with paleness, shortness of breath or palpitations may point towards anaemia. ^[5] These symptoms need proper assessment rather than self-diagnosis.

When should you seek for professional help about fatigue?

Arrange a medical assessment if your fatigue lasts for several weeks, keeps getting worse, affects work or daily activities, or does not improve despite adequate rest and basic self-care. By doing so, your healthcare team will help you determine the root cause of your persistent fatigue and tiredness through assessments.

Can medicines cause fatigue?

Certain medicines can make some people feel drowsy, weak or low in energy. ^{[2, 3, 4]}

If your fatigue started after a new medicine, a dose change or the addition of an over-the-counter product, speak to your healthcare professional to do a medication review. A medication review is done to check whether a prescription or over-the-counter medicine may be contributing to drowsiness or low energy, and identifying products that may have overlapping sedating effects.

Can low nutrient levels make you feel tired?

Iron-deficiency anaemia commonly causes tiredness and lack of energy. ^[5] Vitamin B12 or folate deficiency can also cause weakness and tiredness and may lead to other symptoms such as pins and needles or problems with memory and concentration. ^[6]

Therefore, knowing the exact deficiency matters to overcome the reason for your fatigue.

Take vitamin D for example, people with inadequate vitamin D levels may lead to symptoms like fatigue, weakness in muscles and mood changes. ^[7] So for these individuals, incorporating outdoor activities in their daily lives or vitamin D supplementation is needed to reduce their experience of fatigue.

How can you fight fatigue day to day?

Lifestyle changes cannot treat every medical cause of fatigue, but they can make a meaningful difference when sleep, stress and daily routines are contributing. Try the following practical steps: ^{[2, 3, 4, 8, 9]}

• Get consistent, good-quality sleep. Aim for a regular sleep and wake time. Adults generally need at least 7 hours of sleep. Avoid caffeine in the afternoon or evening, alcohol close to bedtime and screens just before sleep.
• Stay hydrated. Drink fluids regularly through the day, especially in hot weather or when you are active. Dehydration can contribute to tiredness and poor concentration.
• Eat regular, balanced meals. Choose a varied diet with vegetables and fruit, whole grains, protein foods and iron-rich choices such as lean meat, beans or leafy green vegetables. A varied diet helps to prevent nutritional deficiencies. Avoid relying on sugary foods or large amounts of caffeine for quick energy.
• Move your body regularly. Gentle activity such as walking can help build a sustainable routine. Start small if you have been inactive and increase gradually according to your health and fitness.
• Track your energy patterns. Note your sleep, medicines, caffeine, meals, stress and the times of day when you feel most tired. A fatigue diary can help you spot patterns and give your healthcare professional useful information.
• Limit alcohol. Alcohol can disrupt sleep quality and contribute to tiredness the next day.

Useful resources

• MedlinePlus – Fatigue
• Centers for Disease Control and Prevention – About Sleep
• NHS – Iron Deficiency Anaemia
• NHS – Vitamin B12 or Folate Deficiency Anaemia

Frequently asked questions about fatigue

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