Why Am I Always Tired? Top 10 Causes and How to Fix Them

a woman in an orange sweater and grey hat with her hand over her mouth wondering, why am i alsys tired?

a woman in an orange sweater and grey hat with her hand over her mouth wondering, why am i alsys tired?

If you’ve been wondering, “Why am I always tired?” you’re not alone—it’s a common struggle with many potential causes. From lifestyle habits to physical health, fatigue can stem from a variety of factors. As a physical therapist, I’ll share insights into why you might feel drained and practical solutions to help you regain your energy.

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What Does It Mean to Be “Always Tired”?

Feeling “always tired” goes beyond needing an extra cup of coffee in the morning. It’s a persistent sense of fatigue that doesn’t seem to go away, no matter how much rest you get. Fatigue is different from the occasional tiredness we all experience after a long day—it’s ongoing and can affect your ability to function, focus, and enjoy daily life.

This kind of exhaustion isn’t about sleep. It’s often linked to a mix of physical health, mental well-being, and lifestyle. For example, chronic pain, poor posture, or lack of movement can drain your energy over time. Stress, anxiety, and even dietary choices can also play a big role.

These factors create a cycle. They leave your body overworked and unsupported. To fix your fatigue, first, understand its cause. Then, you can regain your energy. Let’s explore 10 common causes and how to tackle them.

Why Am I So Tired? Top 10 Causes of Fatigue and How to Fix Them

1. Poor Sleep Quality

Not getting enough good-quality sleep is one of the biggest contributors to feeling tired all the time. Tossing and turning or waking up feeling unrefreshed can leave you running on empty.

Fix: Create a relaxing bedtime routine. Address any pain that interrupts your sleep. Aim for a consistent sleep schedule.

2. Chronic Stress

Stress can exhaust you, affecting both your mental and physical well-being. It can drain your energy, even if you’re well-rested.

Fix: Try mindfulness, deep breathing, or light stretches to relax.

3. Poor Posture

Slouching or sitting poorly puts unnecessary strain on your muscles, making your body work harder than it should just to stay upright.

Fix: A physical therapist can help you improve your posture and strengthen the muscles that support good alignment.

4. Underlying Medical Conditions

Health issues like anemia, thyroid problems, and diabetes can cause fatigue. They affect how your body produces or uses energy.

Fix: If fatigue is constant, check in with your doctor to rule out or treat any underlying conditions.

5. Dehydration or Poor Diet

Low hydration or missing key nutrients like iron or B12 can leave you feeling sluggish. A diet high in processed foods can also zap your energy.

Fix: Stay hydrated throughout the day and focus on a balanced diet with plenty of whole foods.

6. Lack of Physical Activity

Sitting too much or avoiding exercise can lead to lower energy levels. Without regular movement, your body may feel tired even after light activity.

Fix: Do gentle, regular exercise, like walking or stretching. It will keep your energy up.

7. Chronic Pain

Dealing with ongoing pain isn’t just physically exhausting—it can mentally wear you down too, leading to constant fatigue.

Fix: Physical therapy can help reduce pain, improve mobility, and support your overall energy levels.

8. Mental Health Challenges

Anxiety, depression, and other mental health issues can cause fatigue. They drain your energy and disrupt your sleep.

Fix: Movement, like gentle exercise, can help boost your mood and energy. Pair this with professional mental health support if needed.

9. Overtraining or Lack of Recovery

Pushing too hard in workouts without proper recovery can leave you feeling burned out and tired all the time.

Fix: Build in rest days and prioritize recovery activities like stretching and hydration to keep your energy balanced.

10. Environmental Factors

Your surroundings—like poor lighting, a cluttered space, or too much screen time—can sap your energy without you even realizing it.

Fix: Brighten your workspace, take regular screen breaks, and tidy up your environment to create a more energizing space.

FAQs for Why Am I Always Tired?

What is chronic fatigue syndrome?

Chronic fatigue syndrome (CFS), also known as myalgic encephalomyelitis (ME), is a long-term condition characterized by extreme fatigue that doesn’t improve with rest.

It can also include symptoms like muscle pain, difficulty concentrating (often called “brain fog”), and unrefreshing sleep. While the exact cause isn’t known, managing symptoms often involves a combination of pacing activities, improving sleep quality, and physical therapy to enhance energy levels and reduce discomfort.

How can I tell if my fatigue is serious?

Fatigue may be serious if it’s persistent, doesn’t improve with rest, or is accompanied by other symptoms like unexplained weight loss, chronic pain, dizziness, or confusion. If your tiredness significantly interferes with daily life, it’s a good idea to consult a healthcare professional to rule out underlying conditions.

What are quick ways to boost my energy during the day?

Simple ways to recharge include drinking water, taking a short walk, stretching, or having a healthy snack with protein and complex carbs. Short power naps (10–20 minutes) can also help without disrupting nighttime sleep.

Can physical therapy help with chronic fatigue syndrome?

Yes! Physical therapy can provide gentle, tailored exercises to improve circulation, reduce stiffness, and support overall energy levels. It focuses on pacing and avoiding overexertion, helping individuals with CFS maintain activity without worsening fatigue.

How long does it take to see results from lifestyle changes?

It depends on the changes you make and the causes of your fatigue. You might feel small improvements in a few days by drinking more water or adjusting your sleep schedule, while other changes, like addressing chronic pain or improving diet, may take a few weeks to show noticeable results.

Conclusion

Feeling tired all the time can be frustrating, but understanding the causes and making small changes can make a big difference.

Whether it’s improving your sleep, staying hydrated, or addressing pain and posture, there are steps you can take to regain your energy.

If fatigue is affecting your quality of life, we can can help you identify the root causes and create a plan to get you feeling like yourself again!

Get in touch here when you fill out our quick form or give us a call at 360-474-3274

Andrew Vertson