You get eight hours of sleep (almost) every night. So, why are you tired all the time? There’s a range of reasons you might be constantly feeling foggy or just a bit 'off'. From nutrient deficiencies, like too little iron, to underlying issues, such as chronic fatigue syndrome, there are some problems no number of good nights can fix. (But perhaps a blood test can – more on that below!)
So, let's explore five reasons why you might be feeling tired all the time, and some easy, actionable ways to get your energy levels back up...
5 reasons you might be tired all the time – and what to do about it
1. Poor sleep
Let's start with the obvious: you might be tired because you're just not getting enough sleep each night. As a general rule, adults need between seven and nine hours of unbroken rest. Sounds like bliss.
If you're staying up late doomscrolling, this one is an easy fix. Swap the screen time for something soothing, like listening to an audiobook or evening yoga. But if you uphold good sleep habits yet still find yourself tossing and turning (or, like me, you have toddler wake-ups to contend with), things become a little trickier.
What can I do? You can only fix restless nights if you know what's causing them. So, if the reasons behind 3am wake-ups remain a mystery, an at-home blood test may give you the answers you're looking for. Our General Wellness Test tracks a range of factors that affect how well you sleep all night, including your cortisol levels, thyroid health and testosterone levels.
For more insight, discover our guide to the five things a blood test tells you about your sleep. We show you exactly which health markers to look at when trying to improve your sleep quality.
2. High stress levels
Stress is exhausting. Literally. Too much of it kicks your body into 'fight or flight' mode, so your body pumps out high levels of adrenaline and cortisol, which then drain your energy reserves. So, if you're constantly scaling a mountain of deadlines or feeling overwhelmed in your personal life, that persistent state of being teeth-grindingly stressed can slowly chip away at your energy levels.
What can I do? There's no on/off switch for stress, but there may be ways you can manage life's more frantic periods. Here are some self-care steps to start taking:
- Delegate or ask for help. We know this one can be hard, but there's no shame in admitting you need support. Whether that's talking to your boss about an ever-expanding workload, or leaning on someone you trust, sharing the load can make a real difference.
- Reprioritise your tasks. Sometimes, what feels important in the moment can actually be saved for another time. Sit down and list out all your tasks with pen and paper, then reorder them based on priority. You may even find you can remove a few tasks that actually aren’t that vital. This can make to-do lists feel more manageable.
- Build in recovery time. Remember that rest isn't lazy. It's essential for helping your energy levels reset, so plan in guilt-free downtime wherever possible, whether that's after the kids have gone to bed or over an easy, 'all plans cancelled' Sunday.
3. Too much caffeine
Caffeine might seem like your best friend when you're exhausted, but too much of it can actually make tiredness worse. And I know what you might be thinking: "I'm not sensitive to caffeine, I fall asleep just fine." (I once fell into that trap too.)
But sleep quantity and quality are not the same thing. Caffeine can impact the latter, meaning you might get your eight hours, but it could be a restless night that later leads to energy crashes. Then, what happens? Most of us put the kettle back on (or run to the nearest coffee shop), so we end up in a loop of bad sleep, low energy and caffeine jitters.
What can I do? If you're not ready to cut out caffeine completely, try to stick to just one coffee per day, and always aim to drink it before 12pm. Switch up your choice of energy drink, too. Instead of caffeinated, sugar-dense beverages, enjoy a steadier release with our sugar-free, zero-calorie Energy Wellness Powder.
Simply stir a scoopful into water for a citrusy, orange-flavoured boost of essential nutrients. Think Creatine for physical performance, vitamin B6 and B12 for energy, and vitamin D for immune system support.
4. Iron deficiency anaemia
Iron is like your body’s "energy courier". It helps to transport oxygen around your body, which your cells need to produce energy and keep you feeling alert. Iron levels are one of the first things your GP might check if you tell them you're constantly tired, as low levels can leave you feeling weak, drained and, in some cases, breathless.
What can I do? First, get both your iron and ferritin levels checked by your doctor or with an at-home blood test. The Low Energy & Fatigue Blood Test looks at both, so you can track your levels from the comfort of your home. Even if your haemoglobin reads 'normal', low ferritin (your stored iron) can still cause extreme tiredness. Once you know your levels, you can improve them (if needed) with:
- Iron-rich foods like red meat, spinach, lentils and fortified cereals;
- Iron supplements. Make sure you take it with vitamin C, as this helps your body absorb the iron.
- Medical advice if your iron or ferritin levels are extremely low. Your GP may recommend a dedicated course of treatment or an iron infusion.
5. Vitamin D deficiency
I'm writing this during what feels like the greyest spring we've seen in years, so levels of Vitamin D – known as "the sunshine vitamin" – may be low for many of us right now. (In fact, it can be low in summer, too.) One of the primary symptoms of a vitamin D deficiency is persistent fatigue, so if daily tiredness is affecting you, this is an important nutrient to track.
What can I do? In the spring and summer months, aim to get safe sun exposure where possible. That means never skipping SPF! Then, if your General Wellness Blood Test shows your vitamin D levels are low, consider taking a vitamin D supplement – especially through autumn and winter. You'll find 100% of your daily dose in the Energy Wellness Powder.
Noticing a theme here..?
There’s a reason blood tests come up again and again in this article. Your blood is like your body’s internal dashboard, offering clues about what it needs to function at its best. So, when you can’t figure out why you’re always tired, the answer could be an at-home blood test.
How does an at-home blood test work?
- Order your blood test – we recommend the General Wellness Blood Test or Low Energy Test – and receive your complete, easy-to-use kit in next day’s post.
- Follow the instructions. Step by step, you're shown how to collect your blood sample with our quick, painless ‘button’ testing device.
- Send your sample to our partner lab. Post it in the prepaid envelope on the same day you take your test, so the sample is fresh for analysis.
- Receive your results. After the partner team of clinicians has reviewed your sample, you’ll be sent an email with a secure link, where you can view your results.
- Pay attention to the markers that affect energy. Remember: that’s your cortisol, vitamin D, iron and ferritin. If you're struggling with good quality sleep, thyroid health and testosterone levels are important to check too.
- Improve your wellness routine. Equipped with the knowledge of any deficiencies or imbalances that could be draining your energy, you can confidently take steps to rebalance your routine – whether that’s managing stress, improving your diet or introducing targeted supplements.
