10 reasons why you’re tired all the time even though you had enough sleep

You may not have difficulty falling asleep, but what’s your sleep quality like? Ideally, you should sleep soundly and wake up feeling alert, refreshed, and ready to take on the day. If it’s been a while since you’ve started your day that way, you may want to look at how you’re sleeping: Do you toss and turn a lot during the night? Does your partner’s snoring keep you up? Is your bedroom conducive to a good night’s rest? Do you wake up frequently to use the bathroom? All these factors can affect your sleep quality, even if you do get the recommended six to eight hours a night.

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When you’re sapped of energy, the last thing you want to do is exercise. But low-intensity exercise is just the prescription if you’re constantly sluggish. Just 20 minutes a day reduces stress, boosts energy levels, increases stamina, and keeps your heart and lungs healthy (therefore allowing these organs to pump blood and oxygen throughout your body more efficiently). No matter how tired you feel, get outdoors and move at least once a day. A brisk stroll, a few laps in the pool, or even sprinting up the stairs are enough to bring you back to life.

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If you eat a heavy meal or drink stimulating beverages too close to bedtime, you are likely to experience a poor sleep quality. During the night is when your body works to renew itself. So when you force your digestive system and liver to process heavy foods and alcohol when it should be resting and repairing, it only makes sense that you’d feel tired the next day.

Try not to eat too much within three or four hours of going to bed. If you fancy a late-night snack, stick to foods that won’t tax your system, like a cup of yogurt, some fruit or a glass of soymilk. If you’re at a party and can’t say no to an alcoholic drink, be sure to drink plenty of water afterwards – this’ll help dilute and flush out some of the booze in your system.

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Iron is an essential element in the production of blood – specifically, haemoglobin, which is a protein component of red blood cells responsible for transferring oxygen around your body. If you are deficient in this mineral, you’ll have less oxygen reaching your tissues and your body will be deprived of the energy it needs.

Fatigue is one of the most common and obvious signs of iron deficiency. This lack of energy may be accompanied by shortness of breath, coldness in your hands and feet, and even dizziness. Your doctor will be able to test if you are iron deficient.

A common cause of iron deficiency is a lack of iron in the diet, so be sure to increase your intake of iron-rich foods, like leafy green vegetables and red meat. Heavy menstrual bleeding and blood loss from pregnancy can also cause iron deficiency.

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Your frequent exhaustion may be a sign that there’s something wrong with your thyroid, which is a small gland located in the front of your neck. The thyroid produces hormones that control your metabolism. If the gland is underactive, you may have what’s known as hypothyroidism; an overactive thyroid gland produces too much thyroid hormone, causing a condition called hyperthyroidism.

Both hypothyroidism and hyperthyroidism cause problems like fatigue, and muscle soreness and muscle weakness respectively. A blood test can determine if you have a thyroid issue or not, so speak to your doctor if you want to rule this out. The good news is that both conditions are easily treatable.

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Vitamin B12 is crucial for the production of red blood cells, nerve and DNA. Without it, you may experience a host of problems, like weakness, a lack of concentration, and fatigue.

Vitamin B12 is only found naturally in meat, dairy products, poultry and eggs, so if you are a strict vegetarian or vegan, you risk developing a deficiency. It might be a good idea to speak to a nutritionist to find out how you can increase your B12 intake (either with a supplement or with foods that have been fortified with this vitamin).

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Spending all day in front of your computer, only to come home and spend those few hours before going to bed in front of your tablet or phone can strain your eyes and neck muscles. In the long run, this can leave you feeling exhausted. To prevent this from happening, avoid using your gadgets at least three hours before bedtime, and, if you’re on the computer a lot during the day, remember to take frequent breaks to rest your eyes and stretch.

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Dehydration can make you feel lethargic; you may even experience headaches, poor concentration and drowsiness. This is because a loss of fluid causes a drop in blood volume, forcing your heart to work harder to pump blood and nutrients throughout your system.

Don’t wait until you feel thirsty before chugging a glass of water, because your body would likely already be dehydrated at this point. Instead, aim to drink six to eight glasses of water a day – more if you’re active – and cut back on dehydrating beverages like caffeinated drinks and alcohol.

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A cup of coffee is the perfect pick-me-up first thing in the morning. But when this “high” wears off, you may experience a dip in energy and reach for another cuppa. Repeat this action a few times throughout the day and what you’re basically doing is forcing your body into a caffeine-dependence.

Such energy fluctuations aren’t good for your health, so get off the caffeine rollercoaster while you can. You don’t have to give up coffee or your favourite energy drink, just limit yourself to one or two a day and you’ll start noticing a difference after just a couple of weeks.

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Emotional stress can build up and wear you down after a while. It’s no secret that negative emotions like worry, anxiety, guilt and resentment are energy stealers. If you are a chronic worrier, are nursing a grudge against someone, or are harbouring anger or guilt in your heart, you need to learn how to relax and let the negativity go.

The next time your emotions start to overwhelm you, find a quiet, private space, close your eyes and take a few deep breaths. Imagine the negativity leaving your body every time you breathe out. It might also help to try and channel your energy through a relaxing activity or a high-impact sport.

Read Next

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The best exercises to do for better sleep

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Additional reporting by Mary-Ann Soh.