6 Tips to Increase Energy


Around two-thirds of people experience sleep issues, and many do not get enough sleep to feel rested all day.

Fatigue is a sense of weariness, exhaustion, or lack of energy that persists despite rest. People may experience physical or mental tiredness (physical or psychological fatigue).

Most of the time, one or more of your routines or behaviors can be blamed for your tiredness. Physical effort, poor dietary practices, mental stress, boredom, or a lack of sleep can lead to fatigue. However, occasionally, exhaustion is a sign of a health issue that needs to be treated by a doctor.

You should consult a doctor if exhaustion cannot be alleviated by getting adequate sleep, eating a healthy diet, or living in a low-stress environment.

13 reasons why you are tired all the time

It is normal to feel tired occasionally when you do not get enough sleep. However, if you experience weariness almost constantly, the source of your fatigue should be investigated.

  1. Anemia: Anemia can result from a lack of enough healthy red blood cells (RBCs), which can happen through blood loss or a reduction in their formation.
    • Without enough oxygen, the body’s cells would not be able to operate effectively. In the U.S., anemia is the most prevalent blood disorder.
    • The blood loss from menstruation or the increased demands on bodies’ blood supplies during pregnancy makes women of reproductive age and older persons with poor diets or other medical issues vulnerable.
  2. Pregnancy: Pregnancy causes more exhaustion than usual because the body is under the body and uses blood flow and energy body to sustain you and the unborn fetus.
    • You create more progesterone during pregnancy, especially in the first trimester, which is a hormone that might make you feel exhausted.
  3. Heart disease: Congestive heart failure, which occurs when the heart‘s pumping function is compromised, frequently manifests as extreme exhaustion. The symptoms may worsen with physical activity or exercise. Additionally, you can experience shortness of breath and swell in your feet or legs.
  4. Allergies: According to study results in the Archives of Internal Medicine, the more severe your allergic symptoms are, the more sleep-related problems you will experience.
    • Your immune system goes into overdrive when you have allergies, which can lead to exhaustion and chronic inflammation.
    • Additionally, allergies might make it difficult for you to breathe, make you snore, and keep you up at night.
    • Additionally, several medications you take to treat your allergies, such as decongestants and antihistamines, may affect your sleep pattern.
  5. Bacterial and viral infection: If you have flu or cold, you generally feel exhausted and worn out. The immune system is under stress when your body battles the virus.
  6. Fibromyalgia: Women are more susceptible to developing this chronic pain and exhaustion problem than men.
    • It can cause sleep disruption and has been linked to other sleep disorders, such as sleep apnea and restless legs syndrome.
    • People with fibromyalgia may sleep for a long time, but they wake up exhausted and feeling unrefreshed. This can affect their ability to function and lower their quality of life.
  7. Dehydration: Dehydration could be the cause of fatigue. Your body cannot function correctly if it is not getting enough water.
    • Your heart rate picks up, your blood pressure decreases and the blood supply to the brain gets slow. Dehydration is more likely to occur in older adults and those with diabetes or other chronic conditions and who work or exercise outdoors in hot weather.
    • The feeling of thirst is not always a trustworthy sign or warning. Before you experience thirst, you could be dehydrated.
  8. Nutritional deficiencies: Not obtaining enough vitamin D or B12 can lead to fatigue. A vitamin shortage might contribute to fatigue problems. The doctor might advise making dietary adjustments or taking supplements if they discover you have a vitamin deficiency.
  9. Depression: People who experience constant sorrow, hopelessness, or emptiness may sleep excessively or struggle to fall asleep, which can result in tiredness.
  10. Thyroid-related issues: You may experience fatigue and weakness when your thyroid does not generate enough of its hormones.
    • If ignored, the symptoms, which appear gradually over time, may get worse. Some persons who have hyperthyroidism may experience fatigue due to their hyperactive thyroid. A straightforward blood test can quickly identify thyroid problems.
  11. Sleep apnea: Sleep apnea is a condition where breathing is disrupted during sleep.
    • Sleep apnea can make you feel more exhausted than usual, but it can cause additional health issues, including high blood pressure, diabetes, and heart attack.
    • Fatigue or exhaustion could be exacerbated by inadequate or interrupted sleep. Many people have chronic sleep problems. Individuals must aim for at least eight hours of sleep each night.
  12. Medications: Numerous prescription and over-the-counter medications have the potential to disrupt your sleep cycle or result in persistent exhaustion.
    • These most frequently consist of antihistamines, a few antidepressants, medicines for anxiety disorders, and a few blood pressure medications.
    • Muscle relaxants and drugs for seizures or epilepsy could cause exhaustion.
  13. Menopause: It could be challenging going through menopause to get restful sleep. Night sweats and hot flashes are common during this period because hormone levels are changing a lot. This can cause sleeplessness and tiredness.


Why do we sleep?
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6 tips to increase energy and fight tiredness

  1. Limit your caffeine intake because too much of it, especially in the evening, can lead to insomnia. Limit your intake of caffeinated beverages, including green tea, sodas, and sports drinks, and stay away from them after dinner.
  2. Get enough sleep. Two-thirds of people experience sleep issues, and many individuals do not get the amount of sleep they require to be attentive all day. Some tips for getting a good night’s sleep include taking a warm bath or shower before bed, avoiding daytime naps, and going to bed and waking up at the same time each day.
  3. Avoid skipping meals because prolonged fasting causes blood sugar levels to fall. To keep your energy levels up throughout the day, try to eat regularly.
  4. Reduce sedentary behaviors, such as watching television and using computers, and break extended periods of sitting by moving around more.
  5. Examine your way of life. For instance, are you putting yourself through stress? Do you currently face any issues that could be contributing to your protracted anxiety or depression? To resolve family, career, or personal concerns, professional counseling may be helpful.
  6. Enjoy more. Perhaps you are too busy to enjoy yourself because of obligations and pressures. One of the most effective energy enhancers is laughter.

Medically Reviewed on 8/24/2022


Image Source: iStock image

Why Am I So Tired? https://www.webmd.com/women/guide/why-so-tired-10-causes-fatigue

9 Reasons You’re Always Feeling Tired. https://health.clevelandclinic.org/why-am-i-so-tired/

7 Reasons You’re Always Tired. https://www.aarp.org/health/conditions-treatments/info-2020/tiredness-causes.html

11 Reasons You’re Tired All the Time. https://www.healthywomen.org/content/article/11-reasons-youre-tired-all-time

Fatigue fighting tips. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue-fighting-tips#where-to-get-help

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