Why Am I Always Tired? See Why You Could Feel Constantly Exhausted.

A day probably does not go by when you don't feel at least a little bit tired at some point, and that is normal. Nevertheless, if you feel like you're constantly asking yourself "Why am I always tired?" despite doing your best to get a good night's sleep, you're not alone: Between 30 and 40% of adults and teens experience some form of sleepiness during the day. Sleep plays only one factor in just how energized you feel throughout the day: your diet, how much you exercise, your body's immune system, other bodily functions, and even daily routine habits could play a role in making you feel sleepy when the sun's still up.

Below, we explore the top six reasons why you might be feeling tired all the time.

1. You are simply not getting enough sleep

Most adults need to sleep at least seven hours each night, but many don't realize that other unique health factors may necessitate longer sleep patterns in their case. And even just a few nights of poor sleep can lead to a chronic feeling of tiredness.

2. You are not getting quality sleep

Getting seven hours of sleep doesn't automatically mean its quality sleep. High-quality sleep allows your brain to go through all five stages of each sleep cycle, letting you store memories and release hormones to regulate your body's energy levels the next day, according to the National Institutes of Health. But any number of nighttime interruptions could be hampering your sleep routine — whether it's a complicated issue like getting up frequently to use the bathroom, or simply because you drank a ton of caffeine before heading to bed.

3. You are not choosing the right diet

You have probably heard it before, but health experts cannot stress the connection between diet and our energy levels enough. Your blood sugar balance plays a critical role in your energy levels throughout the day, which is why not all carbohydrates are created equal. If you indulge in high amounts of sugar or refined white carbohydrates like white bread and white pasta, your blood sugar will initially spike up. When the body realizes it has more sugar than it needs, it will rapidly produce insulin which results in a sharp drop in blood sugar.

This abrupt fluctuation in blood sugar levels can lead to symptoms like fatigue, anxiety, and even irritability. Chronic feelings of fatigue might be tied to your diet holistically, which is another reason to explore a new eating plan altogether.

Opt for foods loaded with fiber, including fresh vegetables and whole grains or legumes. Fiber can help to slow the absorption of sugar in the body, improve blood sugar levels, and help you avoid any spikes in blood sugar and insulin production.

4. You are not active enough

Working a desk job during the day and not taking the time to break a sweat before or after work may add to your fatigue. When you exercise regularly, this enhances blood flow through the body and helps to efficiently transport oxygen and nutrients to your muscle tissue. In turn, this boosts energy and can reduce your fatigue levels over time.

5. You might need to take supplements

Whether it is because you don't eat enough protein or you are facing a form of anemia, your blood might play a role in feeling chronically tired, especially if your body is not making enough key nutrients. While most essential nutrients are found in a balanced diet. Some people are deficient in some micro-nutrients due to certain underlying conditions, which can lead to fatigue. Iron, magnesium, B vitamins, and vitamin D are all common nutrients that can play a role in your energy levels.

6. Chronic fatigue syndrome

This is a medical condition associated with chronic tiredness common in women. Tiredness for over 6 months without any medical explanation can occur with other symptoms like sleep abnormalities, and headaches, and this tiredness does not improve with rest.

7. Your mental health could be at risk

One of the cardinal symptoms of both depression and generalized anxiety disorder is chronic tiredness. In the case of depression, the body is physiologically "shut down." In the case of anxiety, the body is chronically tense, hyper-vigilant, and stressed, which is exhausting.

There are so many cognitive conditions that can play a role in influencing your physical energy levels.

If you're unable to pinpoint any particular symptoms to speak about with your primary care provider, try thinking about your schedule currently and social aspects of your life at the moment — have you been feeling particularly stressed these past few months? For most, stress alone can impact energy levels. Chronic stress is also a major contributor to fatigue. Whether it is stress to one's job, relationships, finances, discrimination, world events (including a pandemic!), it keeps the body in a fight-or-flight mode, which is exhausting.