Life can be hectic and overwhelming, so it’s only natural to get tired sometimes.
However, if your general state can only be described as “perpetually exhausted,” there could be something deeper at play. No one wants to feel like they’re sleepwalking their way through life, and the truth is, you shouldn’t have to. If you’re tired all the time and there’s no real obvious reason, Here’s how to address the issue in ways that are manageable but still effective.
1. Check your sleep quality.
Even if you’re getting enough hours of sleep, poor sleep quality can leave you feeling drained. Waking up frequently, tossing and turning, or not reaching deep sleep stages can prevent you from feeling rested. Try sticking to a regular sleep schedule, creating a calming bedtime routine, and minimising screen time before bed. Small changes, like using blackout curtains or a white noise machine, can also improve the quality of your sleep significantly.
2. Stay hydrated.
Dehydration is a surprisingly common cause of fatigue. Even mild dehydration can leave you feeling sluggish and unfocused throughout the day. Your body relies on water to carry nutrients and oxygen to your cells, so being even slightly under-hydrated can have a big impact. Make it a habit to drink water regularly, aiming for around six to eight glasses a day. If plain water isn’t appealing, herbal teas or water infused with fruit can make staying hydrated more enjoyable. Try to keep caffeinated beverages to a minimum since, while they’re not the end of the world, they can be a bit dehydrating.
3. Reassess your diet.
What you eat plays a major role in your energy levels. Diets heavy in sugar and refined carbs can cause energy spikes followed by crashes, leaving you feeling worse than before. Similarly, skipping meals can cause your blood sugar to dip, zapping your energy. Focus on balanced meals with protein, healthy fats, and complex carbs. Snacks like nuts, fruit, or yoghurt can also help keep your energy steady throughout the day. That doesn’t mean you have to give up your weekend Deliveroo habit entirely, but maybe cut back a bit.
4. Move your body, even if it’s just a little.
It might feel counterintuitive when you’re tired, but light exercise can actually boost your energy levels. Physical activity increases blood flow and releases endorphins, helping you feel more awake and alert. Even a 10-minute walk outside or some gentle stretches can make a noticeable difference. You don’t need to commit to intense workouts — just find ways to incorporate more movement into your day.
5. Cut back on caffeine.
While caffeine can give you a quick energy boost, overdoing it can backfire. Drinking too much coffee or tea can disrupt your sleep and make you feel jittery or anxious, leading to a cycle of fatigue (in addition to the aforementioned dehydration effect). Limit yourself to one or two cups of coffee a day, and avoid caffeine in the afternoon or evening. If you need a warm drink later in the day, switch to herbal tea or decaf coffee instead.
6. Get your vitamin levels checked.
Deficiencies in vitamins like B12, D, or iron are common causes of persistent fatigue. If your body isn’t getting what it needs to function optimally, it can leave you feeling constantly drained. If you suspect a deficiency, talk to your GP about a blood test. Supplements or dietary changes, such as eating more leafy greens, fortified cereals, or oily fish, can help restore your energy levels over time.
7. Take regular breaks during the day.
Working non-stop without breaks can lead to mental and physical exhaustion. Overloading your brain makes it harder to focus and drains your energy reserves faster than you realise. Try the “Pomodoro Technique” or take a 5-10 minute break every hour. Stretch, step outside, or simply rest your eyes — it can help recharge your energy and improve productivity in the long run.
8. Address your stress levels.
Chronic stress can drain your energy more than you might realise. When your mind is constantly racing, or you’re feeling overwhelmed, it takes a toll on your body and can leave you feeling exhausted all the time. Incorporating relaxation techniques like meditation, yoga, or deep breathing exercises can help you manage stress. Even taking a few moments each day to focus on your breathing or practise mindfulness can make a difference.
9. Avoid energy drinks and sugary fixes.
Energy drinks and sugary snacks might give you a quick boost, but the crash that follows can leave you feeling even more tired. These options are often full of empty calories and artificial ingredients that don’t provide lasting energy. Instead, choose snacks with natural energy-boosting properties, like bananas, a handful of almonds, or a boiled egg. These provide steady, sustained energy without the highs and lows of sugary alternatives.
10. Prioritise mental rest.
Feeling mentally exhausted can be just as draining as physical tiredness. Constantly overthinking, worrying, or trying to multitask can wear you out, even if your body isn’t doing much. Set aside time to mentally unwind, whether it’s reading, listening to music, or journaling. Disconnecting from screens and giving your mind a break from constant stimulation can help you feel more refreshed.
11. Recognise that sleep isn’t just about quantity — it’s about timing.
Getting eight hours of sleep isn’t helpful if those hours don’t align with your natural sleep-wake cycle. Going to bed and waking up at wildly different times each day can confuse your body’s internal clock, leaving you feeling groggy even after a full night’s sleep. Try to stick to a consistent bedtime and wake-up time, even on weekends. Aligning your sleep with your circadian rhythm can improve the quality of your rest and help you wake up feeling more refreshed.
12. Stay connected with nature.
Spending time outdoors in natural light can do wonders for your energy levels. Sunlight helps regulate your body’s production of melatonin, the hormone that controls sleep, which can improve your overall sleep-wake cycle. Even a quick 15-minute walk outside can help reset your energy. If getting outdoors isn’t possible, try sitting by a sunny window or using a light therapy lamp to mimic natural daylight.
13. Evaluate your workload.
If you’re constantly tired, it might be a sign you’re taking on too much. Trying to juggle work, family, and social obligations without enough downtime can quickly lead to burnout, leaving you feeling drained no matter how much you sleep. Consider delegating tasks, saying no to extra commitments, or simply prioritising what truly matters. Giving yourself permission to slow down can help conserve your energy for the things that matter most.
14. Listen to your body and talk to a professional if you think something’s up.
If you’ve tried everything, and you’re still feeling tired all the time, it’s worth consulting a healthcare professional. Fatigue can be a symptom of underlying conditions like thyroid issues, sleep apnoea, or chronic fatigue syndrome. Trust your instincts — if something feels off, don’t ignore it. Getting the right diagnosis and treatment can make a world of difference and help you get back to feeling like yourself again.
