Why am I tired and have no energy?

3 mins to read

There are a few common causes of fatigue including stress, poor sleep quality and burnout. Keep reading to learn how you can address these factors and restore your energy.

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If you notice you are feeling tired constantly with no medical reason that you know of, it might be time to stop. That’s the key word. To stop and take stock of your lifestyle. Fatigue is the term for feeling exhausted all the time and having no energy which affects your ability to maintain your daily activities.

Possible causes of fatigue

Below are some lifestyle factors that you may have some control over to modify to reduce the likelihood of fatigue.

Stress

If you are stressed, you may well be feeling overwhelmed by everything on your plate, as though you can’t cope.

Tracey Zielinski, a clinical psychologist, says “Stress is a bit like carrying a big, unwieldy pile of boxes around with you. Once the boxes get too high, it’s as though you can’t see your way forward and you almost have trouble breathing. If this is you, it’s no wonder you’re feeling tired.

“It’s important to note that even positive events such as marriage, a new job or a house move can be stress inducing.

Zielinski says it’s time to lighten the load. Start by prioritising. “Put your boxes into a better order. Get rid of some from the pile. And realise it may be okay to say “No” to new demands if you don’t have the resources to cope with them.”

Emotional stress

The emotions that come with dealing with a major event such as a loss of a loved one, loss of a job or a relationship break-up can make you feel tired and exhausted.

Burnout

Burnout is a state of complete mental, physical, and emotional exhaustion. It can occur when stress becomes prolonged or greater than our ability to cope with. Though often associated with workplace stress, according to Darling Downs Health, burnout can be experienced by anyone with prolonged levels of chronic stress and pressure causing overwhelm whether it be work or home demands.

Common causes of burnout

Darling Downs Health have identified the following causes where you may have some control to modify and regain balance:

Work-related causes: Having little or no control over your work, lack of recognition, overly demanding job expectations, monotonous or unchallenging work, chaotic or high-pressure environment.
Lifestyle causes: Working too much without opportunities for rest or socialising, lack of close supportive relationships, too many responsibilities without enough help, not enough sleep.
Personality traits: Perfectionistic tendencies, pessimistic view of yourself and the world, need to be in control, high achieving in nature.

Alcohol

According to the Sleep Foundation, the consumption of alcohol – especially in excess – has been linked to poor sleep quality and duration.

Lack of exercise

Exercise can help you achieve better sleep and help to reduce and manage stress. According to Harvard University, moderate aerobic exercise increases the amount of slow wave sleep which is deep sleep, where the brain and body have a chance to rejuvenate.

Caffeine

Though you may reach for your daily morning coffee to “wake up,” too much of it and too close to your bedtime, can make you feel wound up, make making it harder to go to sleep, your sleep may be lighter and you may wake up more often.

The other interesting effect caffeine has according to a recent study, conducted by Duke University Medical Center is that it amplifies the stress response.

Negative thoughts

Dr Zielinski says, "When we are stressed or depressed, we often have a negative dialogue running through our minds, and it’s often the same thoughts cycling through on a loop".

Insufficient or poor quality sleep

Not enough sleep or poor quality sleep will lead to tiredness. According to Sleep Health Foundation, typically adults need about eight hours of sleep each night. Some people try to get by on fewer hours of sleep. Inadequate sleep can be caused by staying up late at night, playing video games, looking after a newborn, finishing off work, eating or drinking too close to bedtime. Sleep problems such as insomnia and sleep apnoea will also affect sleep quality.

Nutrition

As part of your healthy lifestyle of getting enough sleep, exercising and managing stress, Nutrition Australia recommends following a balanced diet, including a wide variety of the core food groups can help to keep our energy levels up. This means adding lots of fruits, vegetables and wholegrains, moderate amounts of lean meats or alternatives as well as dairy or alternatives, and healthy fats into your daily routine. The Australian Guide to Healthy Eating can be a guide if you need it.

This includes eating slow acting carbohydrates that are low in glycaemic index (GI) to help keep a more steady level of blood sugar and energy. Great sources include rolled oats, natural muesli, wholegrain pasta, multigrain bread, basmati rice, tinned legumes such as chickpeas and lentils and sweet potato. Choose a slow carb at each meal or snack for longer lasting energy.

Foods high in protein and fibre will also help with providing sustainable energy.

Carbohydrates and fats provide your body with energy, but it’s protein that regulates the release of that power.

Fibre slows the release of sugar into the blood stream helping to stabilise blood sugar and energy levels.

Food high in sugar, in saturated fat and heavily processed foods can all make you feel tired so avoid these where possible.

Avoid skipping meals to avoid an energy dip. Also avoid eating large meals that can leave you feeling weighed down. Instead eat smaller meals more at regular intervals, being mindful of stopping when you feel full.

A lack of vitamin B12 can lead to fatigue as it has an important role in in carrying oxygen from your lungs to all parts of your body. Sources of vitamin B12 are found almost exclusively in foods derived from animals, such as fish, meat, poultry, milk, cheese and eggs. For people on a vegan diet, Dietitians Australia recommend a vitamin B12 supplement or consuming fortified foods, though there are only limited number of foods fortified with B12.

Iron is another nutrient to keep on top of for optimal energy as it is needed to transport oxygen around our bodies via the red blood cells.

Iron deficiency can result in poor concentration, light-headedness, and extreme fatigue. Iron can be found in red meat, poultry, fish and eggs. Plant food sources include beans and lentils, rice, nuts, dark leafy greens, wholegrains and fortified breads and cereals.