Why Do I Get Tired So Easily?

Overview

Fatigue is a feeling of depletion or lack of energy. Drowsiness and exhaustion are distinct; the state of being drowsy is known as drowsiness, and fatigue is a loss of energy and motivation. Both of these are symptoms of tiredness.

Simple things like not getting enough sleep or getting sick with the flu or cold might make you feel exhausted. However, underlying medical issues can also be to blame. Even though everyone gets weary occasionally, persistent exhaustion can lower your quality of life and keep you from enjoying activities you like.

An extreme weariness that lasts for at least six months and cannot be fully explained by an underlying medical illness is a complex feature of chronic fatigue syndrome (CFS). With physical or mental effort, the tiredness intensifies rather than getting better with rest.

Most of the time, changing one’s lifestyle or diet, treating a nutrient deficit, or attending to an underlying medical condition can alleviate fatigue. However, you must identify the root of exhaustion to improve it.

Reasons for tiredness:

Lack of sufficient, high-quality sleep

The importance of getting enough sleep cannot be overstated. Sadly, many of us don't get enough, which might make us feel tired. Your body goes through various critical processes while you sleep, including the release of vital growth hormones and cell repair and regeneration. Because of this, most people experience a morning high in energy, alertness, and freshness.¹

Nutrient deficiency

Even if you receive more than 7 hours of sleep each night, nutritional inadequacies might make you weary.

Fatigue has been associated with nutritional deficiencies in the following groups:

• Iron
• Riboflavin (vitamin B2)
• Niacin (vitamin B3)
• Pantothenic acid (vitamin B6)
• Pyridoxine ( vitamin B6)
• Folate (vitamin B9)
• Vitamin B12
• Vitamin D
• Vitamin C
• Magnesium ²

Stress

A certain amount of stress is normal. However, chronic stress may result in stress-related exhaustion disorder, a medical condition defined by both psychological and physical tiredness symptoms. Chronic stress may also alter how your brain functions and affect its structure, which can result in chronic inflammation and exhaustion. Even though you might not be able to avoid stressful situations, particularly those involving work or family duties, learning to manage your stress may help you avoid becoming exhausted.³

Certain medical conditions

Visit your physician and review your symptoms if you have undiagnosed chronic fatigue. They might suggest testing to rule out illnesses such as sleep apnea, hypothyroidism, cancer, multiple sclerosis, anxiety disorders, kidney disease, depression, diabetes, and fibromyalgia, which can all lead to exhaustion. It is essential to understand that feeling weary constantly is unusual.⁴

Nutritional imbalance

Your diet has a significant impact on how you feel. Eating a balanced diet rich in nutrient-dense meals is crucial to sustaining energy levels and receiving the nutrients your body needs. Undereating or consuming foods that are highly processed and lacking in essential nutrients can lead to calorie and nutrient deficiencies, which can lead to fatigue.⁵

Drinking too much caffeine

Although caffeinated drinks like coffee and energy drinks temporarily enhance your energy, abusing them might leave you feeling more lethargic the next day. That is because a high caffeine intake might interfere with sleep. Research shows that people who are fatigued in the morning tend to drink excessive amounts of coffee.⁶

Insufficient hydration

It is crucial to stay hydrated to keep your energy levels up and replenish the water you lose throughout the day. Dehydration has been shown to lower energy levels and impair concentration.⁷

Obesity

Obesity is not only strongly associated with a higher risk of several chronic conditions, such as type 2 diabetes, heart disease, and some malignancies, but it also raises the possibility of developing chronic fatigue.⁸

Signs and symptoms of fatigue

• Depression and lack of interest in hobbies
• Difficulty focusing or concentrating
• Poor motivation and energy
• Anxiety, nervousness, and irritation
• Painful and weakened muscles
• Aching legs
• Overall weariness
• Malaise
• Insomnia 

Management and treatment for fatigue

Rule out health problems - Many diseases, such as diabetes, heart disease, arthritis, anaemia, thyroid disease, and sleep apnea, have fatigue as common symptoms. If you experience unusual fatigue, consult your doctor. Numerous drugs, such as blood pressure medications and diuretics, may increase fatigue. Consult your doctor if you feel lethargic after starting a new medicine.

Good sleep - Try to get seven to nine hours of sleep each night by developing appropriate sleeping habits. Avoid using electronic devices, drinking coffee, or exercising right before bed. 

Avoid toxins by abstaining from using illicit drugs and limiting how much alcohol you drink.

Maintain a healthy diet and drink lots of water.

Try yoga, mindfulness, meditation, and regular exercise to reduce stress and increase energy.

There is some evidence that taking therapies like counselling or cognitive behavioural therapy (CBT).

Summary

You may have an underlying medical ailment if you feel fatigued. Ask your doctor for advice. A physician must identify and treat the underlying cause of fatigue in order to properly treat it. Determining the best course of treatment for the issue can help with fatigue.