'Why am I always tired?' An expert explains

What do we mean by tired all the time?

Did you wake up feeling tired this morning? You're not alone. A YouGov study found that 1 in 8 Brits report feeling tired ‘all the time’ and a quarter of us are tired ‘most of the time’. There’s even an acronym for it: TATT (‘tired all the time’).

People who report feeling tired all the time (or TATT) will be familiar with the constant fatigue that can interfere with your normal day-to-day activities. The reason can be physical, psychological or a combination of the two. It's worth investigating the causes of your tiredness – this could come from a lack of sleep, poor diet, excess stress or numerous more reasons. Once you have identified the source of your tiredness, it becomes easier to understand whether diet and lifestyle modifications may help.

10 common reasons for feeling tired all the time

1. Not getting enough sleep

Our body and brain use the time whilst we are sleeping to perform a number of important tasks. For example, the release of growth hormone peaks during the first 90 minutes of sleep. If you're late going to bed or toss and turn without falling asleep, you won’t experience this beneficial peak. Over time the effect of this will be to reduce our muscle mass and limit your capacity for exercise.

Our guide to sleep hygiene explains how you can adopt patterns and habits that make it easier to fall asleep.

2. Working shifts

Working unusual or changing shift patterns that cause your sleep to change can make you feel extra tired. Sleep experts estimate that between two and five per cent of all shift workers experience a sleep disorder that results in excessive sleepiness or disrupted sleep. These disruptions to our natural circadian rhythm make shift workers more prone to infection and illness and more likely to experience disrupted blood sugar levels and high blood pressure.

3. High levels of stress

It is normal to have some levels of stress in your day to day life, whether that is through work or juggling your everyday routine and responsibilities. However, if your stress levels become too much this may severely affect your life and your ability to sleep well. As well as trying to minimise your exposure to stressful situations, implementing practical strategies like meditation may help you cope better with the stress in your daily life.

Take a look at our tips for a mindful evening routine to help you wind down before bed.

4. Consuming excess caffeine

A cup of coffee, and the caffeine it provides, gives many of us a welcome boost of energy, especially if taken at key points in the day, but over-reliance on it may make you tired and jittery. Drinking too much and too late in the day is linked with increased sleeplessness, night-time waking and daytime sleepiness. However, it is worth saying that some people are more sensitive to the effects of caffeine than others.

5. Not drinking enough water

Being dehydrated leads to lower energy levels and poor concentration: just a two per cent reduction in body mass due to dehydration appears to influence mood and increase fatigue. Filling a reusable water bottle and keeping it with you during the day you may help to remind you to top up your hydration.

6. Nutrient deficiencies

Even if you have slept well, nutrient deficiencies can make you feel tired throughout the day – particularly if you are deficient in key nutrients such as vitamins B12, D or the mineral iron. Although low levels of these nutrients are quite common, you should get your levels checked by your GP before starting a supplement programme.

If you're trying to increase your iron levels, check out our best iron-rich recipes and vegan- and iron-rich recipes for plenty of inspiration.

7. Poor diet

Eating a balanced and varied diet is important for all aspects of health and this includes energy levels. If you don’t eat adequate amounts of calories and macronutrients, like protein, your body can turn to reserves and start breaking down fat stores and muscle, which may lead to fatigue.

You might think a diet high in sugar provides plenty of calories to fuel the body, but studies suggest these calories actually hinder our production of energy and deplete nutrients from the other foods we have eaten – leaving us even more tired.

Keep fuelled throughout the day with our guide to 20 foods that give you energy, from bananas to brown rice and oily fish.

8. Being overweight

Being overweight increases your risk of chronic illness. It may also increase your risk of developing sleep disorders including sleep apnoea – this may leave you feeling constantly tired. If you think this is relevant for you, refer to your GP for guidance.

Check out our quick and healthy meals for recipe inspiration to keep you on track with your goals.

9. A medical condition

There are numerous medical conditions that are linked to tiredness. These include hypothyroidism, chronic fatigue syndrome, multiple sclerosis and long Covid. Getting the appropriate diagnosis and treatment may help you feel better and improve other aspects of your health. If you’ve been experiencing long-term fatigue, discuss this with your GP.

10. Drug or alcohol dependence

Studies suggest that those who are dependent on drugs or alcohol are more likely to experience excess tiredness. If this is relevant to you or a loved one, seek professional help. Check out these resources for more information and help:

• NHS: drug addiction – getting help
• How to drink responsibly

If you have taken steps to address the most likely causes, and your tiredness continues for two weeks or more, make an appointment to see your GP. They may suggest you are assessed for iron deficiency anaemia, an underactive thyroid or sleep apnoea. Alternatively, your tiredness may be a result of a psychological issue such as depression, anxiety or a bereavement.

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