8 Reasons You Feel Tired All the Time, Say Experts

May 26, 2025

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Fatigue is something we’re constantly battling. It seems like no matter what we try, we always wake up fatigued.

If you’ve tried all the usual advice—cutting caffeine, going to bed earlier, managing stress—but still feel drained, it might be time to dig deeper. Here are eight surprising reasons you’re feeling exhausted (and what to do about it).

1. You have too many work and life stressors.

According to Dr. Jyoti Matta, a sleep specialist and pulmonologist from Jersey City Medical Center, it’s all connected.

“When a person’s tired, it can lead them to eat more processed, high-salt, high-fat, and high-calorie foods,” says Dr. Matta. “These food choices lead to sleep difficulties, which then compound the daily life stressors.”

She recommends meal planning as one way to avoid consuming too many processed foods or poor dietary choices that are easier to make without a plan.

2. There may be an underlying medical issue.

Medical Issue Unsplash — Credit: Unsplash

Excessive tiredness can happen for a number of reasons. Sometimes finding the root cause can be a challenge. Licensed dietician and nutritionist Kimberly Gomer says reviewing any potential medical causes is always the first thing she does with a client.

“One possibility is low iron, so I’d review their iron status, ” Gomer says. “Low levels could explain feeling tired — another possible cause is low thyroid issues — a common hallmark of continuous fatigue.” She recommends lab work to further review potentially contributing medical factors.

3. Your blood sugar is low.

If it’s not a medical reason, there are other causes for low energy.

“One is low blood sugar, which is regulated by the hormone insulin,” explains Gomer. “An estimated 60 to 70 million people, however, suffer from insulin resistance, a physiological issue that affects our blood sugar, which rises when we eat and drains the body of energy.”

She says the best way to keep it stabilized is with a careful eye and a healthy diet of proteins, vegetables, and mindful snacking.

4. You’re getting sleep, but it’s not quality sleep.

Reasons You Feel Tired Quality Unsplash — Credit: Unsplash

Just as in my case, even when we think we’re getting enough sleep, our bodies may be telling us something else, and we need to listen to them. One of the main reasons for tiredness isn’t lack of sleep but the quality of slumber.

The number one reason individuals have issues is sleep apnea, Gomer explains. A disorder that causes breathing to stop and start while you sleep, which can result in still feeling sluggish or low the next day, and it’s prevalent in 18 million Americans, or one in every 15 people.

“In this case, being treated by your doctor or a sleep specialist to get proper treatment,” she says. “This will include a CPAP machine or dietary intervention to improve healthy habits.”

According to Dr. Matta, disjointed sleep also impacts cardiovascular and hormonal health, causing physical issues like weight gain and emotional ones like brain fog or poor decision-making.

5. Anxiety is impacting your life.

If feeling exhausted is a common part of your life, something deeper might be at play.

“Constant worry during the day can carry into the night and cause mental hyperarousal, which can keep you from falling asleep,” says Gomer. “Once you do, having an anxiety disorder can prevent you from feeling rested. Stress management is key. Exercising [can help] — even if it’s just a walk — and making sure to employ coping techniques that include meditation and breathwork.”

For better sleep, she suggests practicing sleep hygiene. This includes watching how close you eat to bedtime (at least 2 to 3 hours is optimal), sticking to a sleep schedule, physical activity during the day, and a restful nighttime environment.

6. You’re consuming too much caffeine.

We use caffeine to wake us up throughout the day. But drinking too much of it can also have the opposite effect. Gomer recommends limiting caffeine intake or keeping a close eye on managing it, and ensuring you don’t drink it close to bedtime.

7. You’re not eating a nutritious diet.

Not just what we eat, but when, greatly contributes to our sleeping patterns. Dr. Matta explains that sleep deprivation correlates with the food we eat during the day. She says a clean, healthy diet with more whole foods and fewer processed ones promotes healthy blood sugar and smoother sleep.

“Some immediate changes that can help,” she says. “One is meal planning, which helps to keep you on track and encourages better choices throughout the day. Another is monitoring your alcohol intake.”

Unlocking the key to why you’re feeling tired might not happen instantly. Changing habits and developing new techniques to encourage better sleep happens over time. But once you address the contributing factors, there should be an improvement in feeling more rested, inside and out.

8. You might have nutrient deficiencies.

Reason You Feel Tired Deficiencies Unsplash — Credit: Unsplash

Tying into the option that you might not have the most nutritious diet, another reason you feel tired all of the time could be because you have nutrient deficiencies. These deficiencies may lead you to feel exhausted on a daily basis, even if you’re getting high-quality 8 hours of sleep each night. Some of the nutrients you need to feel more refreshed after a night’s sleep include iron, magnesium, and vitamins B2, B3, B5, B6, B9, B12, D, and C.

If you’re feeling fatigued and believe it’s due to a deficiency, make sure to check with your doctor before grabbing supplements or adding things to your diet.