Why am I always tired? Nine common causes of fatigue

Reasons range from simply not getting
enough sleep to illnesses such as anaemia

In Depth

Surveys suggest that Britons are particularly bad sleepers.
An Aviva Health study found that 38% of adults in
the UK feel they don’t get the right amount of shut-eye, the worst
sleep score recorded in surveys conducted across a total of 14
countries.

The optimal amount of sleep varies from person to person but is
roughly seven to nine hours, according to the National Sleep Foundation. Tips offered by the
organisation include avoiding eating too soon before bedtime, and
keeping phones and laptops out of your bedroom.

Lack of exercise

Just a modest amount of exercise may produce rapid results.

In a University of Georgia study, sedentary but
otherwise healthy adults who began exercising lightly for 20
minutes, three times a week, reported feeling less fatigued and
more energised after six weeks.

Regular exercise makes your heart and lungs work more
efficiently, delivering oxygen and vital nutrients around the body,
promoting better health and deeper sleep.

Bad gut health

If you’re suffering sleep problems, it may be down to your
microbial make-up. “The friendly bacteria
within our gut, known as our gut microflora, are vitally important
to our well-being, including our sleep. In fact, they produce
hormones and chemical neurotransmitters that help calm and relax
us,” says Bustle.

Some doctors recommend using a probiotic
to help restore the
natural balance of bacteria in
your gut.

Anaemia

One of the most common medical reasons for feeling constantly
run down is iron-deficiency anaemia, says the NHS website.

The condition can leave you lacking in energy, but is easily
diagnosed with a blood test and may be resolved by taking iron
supplements and eating more iron-rich foods.

Dehydration

By the time you feel thirsty, you’re already dehydrated,
since our thirst mechanism lags behind our actual level
of hydration, according to doctors.

Even mild dehydration can make you feel tired or lethargic, as
your blood volume lowers, which means you don’t get as much blood
to your brain, and your heart has to pump harder.

Planning when you drink just as you plan your meals is a good
way to ensure you get enough fluids throughout the day.

Thyroid issues

The thyroid is a gland that regulates the metabolism, which
controls how fast the body converts fuel into the energy needed to
power the body.

Having an underactive thyroid – when it’s not making enough of
the hormone thyroxine – “is a surprisingly common cause of
unexplained fatigue, especially in middle-aged women”, says the
Daily Mirror.

Other symptoms of a thyroid condition include excessive thirst,
weight gain and feeling cold.

Drinking too much coffee

Although caffeine can provide you with a much-needed energy
boost, it might also be the cause of your tiredness.

Dr Chidi Ngwaba, director of the London-based Lifestyle Medicine
Clinic, told the Mirror: “Our brain chemistry doesn’t like being
interfered with by stimulants, so it releases chemicals to dampen
down the alert response.”

Coffee is also a serious sleep disrupter. A study published in
the Journal of Clinical Sleep Medicine revealed that consuming
caffeine even six hours prior to bedtime can disrupt sleep.

Depression

The World Health Organization estimates that more than 300
million people worldwide suffer from depression. As well as sadness and
anxiety, depression can also cause physical symptoms including
fatigue and insomnia.

Sufferers may require treatment such as therapy or medication,
which can help alleviate symptoms.

Anxiety

Anxiety and stress can impact sleep patterns, and have been
found to significantly lower levels of deep sleep.

Making lists of your concerns before bed can help, so you’re not
going over them in your head all night. Seeking anxiety treatment
is another option.