Why Are You Tired All the Time (and What to Do About It)?

Feeling Constantly Exhausted? You’re Not Alone

Ever wake up from what should have been a solid night’s sleep, only to feel just as drained as the night before? Or maybe you start the day feeling okay, but by 3 PM—even after your third coffee—you’re struggling to keep your eyes open. By the evening, you’ve collapsed on the couch with zero energy, motivation, or patience. If that sounds familiar, you’re far from alone.

Fatigue isn’t just annoying—it seeps into every corner of your life. You snap at your kids for simply asking, “What’s for dinner?” You forget why you walked into a room. Even simple tasks—like answering an email or unloading the dishwasher—feel overwhelming. And the frustrating part? You’re often told it’s just getting older, being too busy, or hormones (hello, menopause). But that’s not the full story, and it certainly doesn’t help when you’re trying to figure out how to actually fix it.

Take my client, Sarah, for example. She was doing everything “right”—eating nutritious meals, cooking from scratch, and squeezing in occasional workouts. But she still felt like she was running on empty. As a single parent, juggling work, kids, and caring for her aging mum, her exhaustion wasn’t just physical—it was affecting her mood, her motivation, and even her body confidence. She missed feeling like herself.

Sound familiar? The good news is that fatigue isn’t just something you have to accept. Let’s dive into what might be really draining your energy—and, more importantly, what you can do about it.

The Hidden Reasons Behind Your Fatigue

1. The Blood Sugar Rollercoaster

What you eat has a massive impact on your energy. If your diet causes blood sugar spikes and crashes, your energy will follow the same up-and-down pattern.

For example, a breakfast of cereal or a fruit-packed smoothie might seem healthy, but it causes a quick blood sugar spike—only for it to crash later, leaving you tired, irritable, and craving sugar or caffeine. If this happens all day long, you’re stuck in an energy-draining cycle without realizing it. To maintain stable energy, focus on meals rich in protein, healthy fats, and fiber.

2. Stress & Cortisol Overload

Your body doesn’t just react to big stressors. Even everyday worries—tight deadlines, never-ending to-do lists, family pressures—can keep your body in a constant state of fight or flight. When cortisol (your stress hormone) is chronically high, it drains your energy, disrupts your sleep, and leaves you feeling wired but tired. Practicing relaxation techniques like deep breathing or mindfulness can help regulate stress levels and boost energy.

3. Poor Sleep Quality

You could be in bed for eight hours, but if the quality of your sleep isn’t great, you’ll still wake up feeling exhausted. Factors like late-night screen time, eating too close to bedtime, and even that evening glass of wine can disrupt your sleep cycles, leaving you groggy the next day. Creating a bedtime routine that includes screen-free relaxation and consistent sleep-wake times can improve sleep quality.

4. Nutrient Deficiencies

Even if you eat well, you might be missing key nutrients like iron, B12, and vitamin D—all of which are essential for energy production. Women over 40, especially those in perimenopause, are more prone to these deficiencies, making fatigue even more likely. A simple blood test can help identify deficiencies, and adding nutrient-rich foods or supplements can help restore energy.

5. Overdoing It (Even with Healthy Habits!)

Yes, even the good things can backfire. Over-exercising, cutting too many calories, or following strict diets can stress your body out, making you even more tired. Your body needs both fuel and rest to function properly. Listening to your body and allowing time for rest and recovery is just as important as healthy eating and movement.

Simple Steps to Boost Your Energy

The good news? You don’t need a complete lifestyle overhaul to feel better. Here are some simple, realistic tweaks to help you regain your energy without adding more stress to your life:

1. Balance Your Breakfast

Ditch the sugary cereals or toast for a protein-packed start. Think eggs, Greek yogurt with nuts, or a smoothie with protein and healthy fats. Keeping your blood sugar stable throughout the day helps prevent those mid-afternoon slumps and sugar cravings.

2. Move in Small Bursts

If you’re already exhausted, dragging yourself through a long workout isn’t the answer. Instead, try ‘movement snacks’—a 5-minute walk, stretching while the kettle boils, or even some kitchen dancing while dinner’s cooking. It all adds up!

3. Hydrate Smarter

Dehydration is a sneaky energy thief. If you’re feeling sluggish, sip water regularly throughout the day—especially if you’re busy and forget to drink enough. Adding electrolytes or drinking herbal teas can also support hydration.

4. Create Stress-Busting Rituals

Managing stress doesn’t have to mean hour-long meditation sessions. Try deep breathing (inhale through your nose, exhale through your mouth), step outside for fresh air, journal for a few minutes, or listen to something that makes you laugh. Small habits can have a huge impact on how you feel.

5. Improve Sleep Quality

Create a wind-down routine: dim the lights, switch off screens 30 minutes before bed, and keep your room cool and dark. Try to sleep and wake up at the same time every day—even on weekends—to regulate your body’s internal clock. Limiting caffeine in the afternoon and reducing alcohol can also promote deeper, more restorative sleep.

What Happens When You Make These Changes?

When you start making these small tweaks, you’ll notice the difference. That 3 PM energy crash? Not as intense. Waking up before your alarm? A real possibility. And instead of collapsing on the couch in the evening, you might actually have the energy to go for a walk, catch up with friends, or finally read that book gathering dust on your nightstand.

Remember Sarah? After simply adjusting her breakfast, she noticed a boost in her energy within a week. A few more tweaks to balance her meals, and she had enough stamina to get back to her beloved Park runs—her little pocket of me time that helped her feel like herself again.

And the best part? It doesn’t have to be perfect. Just start somewhere. Your body is more adaptable than you think, and even the smallest changes can make a big difference.

So, if you’re ready to stop feeling exhausted all the time, try these simple shifts and see what happens. Your energy (and your patience levels) will thank you!