Many people feel unusually tired all the time (TATT). It is estimated that one in five people are currently feeling exhausted. One in ten people have a prolonged episode of fatigue which can last for several months.
Feeling tired is not usually related to a medical condition. Fatigue and tiredness is usually liked to stresses in life which have accumulated. If other symptoms accompany tiredness it can be an indication that it is related to another condition.
If you also notice weight loss, hair loss, increased thirst, heavy periods or changes in bowel habits, there may be a medical reason for your feeling tired.
Tiredness is usually caused by external factors such as:
- Stress from work or family life
- A significant event such as a relationship ending or bereavement
- A busy or extreme lifestyle
When you visit your GP with concerns about fatigue or tiredness, your doctor will want to eliminate any medical causes. You may be asked to take a blood test to check that your tiredness is not caused by an underactive thyroid gland (hypothyroidism) or anaemia.
Read more about medical conditions that can cause tiredness.
Can tiredness be psychological
The majority of patients who complain about problems of tiredness are usually noticing the symptoms of a psychological problem rather than a physical one.
Anxiety can result in significant sleep problems. Many people have sleepless nights worrying about problems at work or money concerns.
Emotional events can also prevent you from getting a full night’s sleep. Emotional events in your life may be something negative such as a bereavement or even a positive event such as a wedding.
Depression can also affect your sleep. People who feel depressed often feel tired and unable to sleep at night.
Does my lifestyle cause tiredness?
Some aspects of your lifestyle may be preventing you from getting a good night’s sleep. These lifestyle choices can include drinking too much alcohol or eating a bad diet.
People who have young children may be woken in the night and find it difficult to get back to sleep. Shift workers may also find it hard to sleep during the day or adapt sleeping patterns from one week to the next.
If you drink alcohol regularly in the evening, you may find that your sleep is disturbed and you wake in the middle of the night. People who drink alcohol too often regularly lose sleep and feel tired or depressed as a result.
Why is lack of sleep bad for your health
Getting a good night’s sleep is an important part of maintaining a long and healthy life. Sleeping well can have many positive effects on your body. These include boosting your immune system and improving your mental wellbeing.
A third of people feel as though they do not get enough sleep. This is often a result of stressful lifestyles and taking work home. An occasional sleepless night can make you feel irritable the following day but if you lose sleep over a long period it could result in serious medical conditions.
A lack of sleep over a long period of time can shorten your life expectancy and put you at greater risk of developing conditions such as:
- Obesity
- Heart disease
- Diabetes
Read more about how a lack of sleep can affect you.
Nutrition advice for improving your sleeping habits
A lack of sleep can affect your mental wellbeing and make it difficult to carry out the essential tasks of the day. Ongoing sleep problems can also lead to medical conditions and a shorter life.
One of the most important ways to get a good night’s sleep is to maintain high energy levels during the day by eating a balanced diet. If you are eating foods that boost your energy levels in the day, you are more likely to feel able to sleep at night.
A nutritionist will be able to discuss your current eating habits and suggest ways in which you can improve your diet to eat more energy rich foods.
Ways in which diet can improve your energy levels
Eat a balanced diet
Eating a balanced diet is the most important factor of improving your energy levels and feeling less tired. A balanced diet includes eating the right portions from each of the main food groups.
- Starchy foods
- Sources of protein
- Dairy products
- Fruit and vegetables
Eat regular meals
It is important to maintain regular meal times throughout the day. Eat three balanced meals a day and avoid snacks especially if they are high in fat.
Start the day with a good Breakfast
Eating a healthy breakfast will provide enough energy to start the day efficiently.
Too many people skip breakfast which effects energy levels throughout the day. It also can result in snacking on high fat foods later in the day. If you do not have the time to eat as soon as you wake up, prepare a snack which is high in fibre to take with you.
A healthy breakfast will include:
- Vegetable omlette
- Porridge with fruit
- Wholemeal toast with low fat spreads
Read more about healthy breakfast ideas:
Remember your five a day
Too many people in the UK do not eat enough fruit and vegetables. Their diet contains too much salt, sugar and fat instead. This results in most people eating an unhealthy diet which does not include the essential minerals, vitamins and fibre required for a productive body.
Eating five portions of fruit and vegetables each day will improve your vitality and increase your energy levels.
Your five portions of fruit and vegetables can be eaten from fresh, tinned, frozen, juiced or dried sources.
Find out more about how you can get your five a day.
Include enough Carbohydrates
You can ensure that you are getting enough carbohydrates by eating slow burning starchy foods. Starchy foods provide a substantial amount of your required nutrients and are a good energy source.
Carbohydrates can be found in bread, potatoes, cereals and pasta. Try to eat the wholegrain or wholemeal varieties of starchy foods, as these are slow-burning and release energy over a longer period.
Read more about starchy foods.
Reduce your sugar intake
People often use sugar as a source of energy. Sugary foods will provide a short burst of energy which will disappear quickly, producing a low feeling. There are many reasons to reduce the amount of sugar that you eat including teeth health and reducing weight gain.
Sugars naturally occur in many fruits and vegetables which should not be avoided. The foods which should be cut from your diet are products which have added sugar. Try to eat and drink less chocolate, sweets, biscuits, cakes and sugary fizzy drinks.
Find out more about how sugar can affect you.
Keeping hydrated and drink less alcohol
It is recommended that you drink 6-8 glasses of hydrating liquid each day.
Keeping hydrated is essential for maintaining energy levels. All non-alcoholic drinks count as hydrating fluids. The healthiest drinks to choose are low fat milk or water.
Alcohol however is a dehydrating drink. Drinking too much alcohol will make you feel tired. Alcohol can also produce other unhealthy conditions.
Read more about drinking healthily.
Eat enough calories
Each person has a different activity level. The more active that you are, the more calories that you will burn up. Most people eat more calories than their body requires for their activity level.
- The average man requires about 2,500 calories each day.
- The average woman requires about 2,000 calories each day.
Read more about eating enough calories.
Further Reading
Read more about tiredness and fatigue.