Foods that make you tired often include those high in refined carbs, sugar, fat, or specific sleep-inducing compounds like tryptophan and melatonin, leading to blood sugar spikes and crashes or slow digestion, common in fried foods, sugary drinks, white bread, pasta, and pastries, while also affecting mood and inflammation. Alcohol and even excess caffeine (from energy drinks) can also disrupt sleep, causing daytime fatigue.
Certain fruits, nuts, and grains naturally contain melatonin, including tart cherries and cherry juice, tomatoes, walnuts, and milk. Eating these foods, especially in larger portions or alongside a carb-heavy meal, may lead to feelings drowsiness by increasing circulating melatonin levels in the body.
Many individuals experience fatigue due to stress, inadequate sleep, nutritional deficiencies, or illnesses like the common cold or flu. However, persistent fatigue is not typical and can stem from several underlying causes. Here are seven reasons why you feel exhausted.
These fatigue-causing and mood-altering foods include fast carbohydrates, saturated fats and foods with nitrates. However, other foods, such as berries, green leafy vegetables, nuts, seeds and fermented foods combined with plenty of hydration, can improve mood and wellbeing.
Exhaustion that doesn't let up might be a sign of:
Relax, unwind and try meditation to help you sleep
Reading, listening to soft music or a podcast, or sleep meditation can all help if you have trouble sleeping. Try some guided meditation for sleep, like our Beditation relaxation video, or read about how meditation can help with sleep.
Sleep deprivation is probably the most common cause of excessive daytime sleepiness. Symptoms can occur in healthy persons after even mild sleep restriction.
Just try to think of your meals in terms of balance. 80% healthy, whole foods, and 20% for fun, less-nutritious treats. The key is consistency over time, not perfection at every meal. So, if one day you have a pizza, no big deal—just aim to get back on track with your next meal.
If you struggle with falling asleep on a regular basis, consider having an egg or two a couple of hours before going to bed. Eating eggs can help cause drowsiness and aid sleep because the tryptophan they contain sets the production of melatonin in motion, leading to increased feelings of tiredness.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
These include:
The four Ps are problem solving, planning, prioritising and pacing. The aim is to think of the four Ps at the beginning of each day or week to help you manage your energy levels.
This may be due to shiftwork, family demands (such as a new baby), study or social life. Other causes include sleep disorders, medication, and medical and psychiatric illnesses. Hypersomnia can be helped or cured with a few adjustments to lifestyle habits.
Quick fixes to improve deep sleep:
The 3-2-1 sleep rule is a simple wind-down routine: stop eating and drinking alcohol 3 hours before bed, stop working/mentally stimulating activities 2 hours before, and turn off screens (phones, TVs) 1 hour before sleep, helping you transition to rest by reducing stimulants and preparing your mind and body. It's often part of a larger 10-3-2-1-0 rule, which also adds no caffeine 10 hours prior and no hitting snooze (0) in the morning.
The unhealthiest way to eat eggs involves high-heat frying in large amounts of unhealthy fats like butter or bacon grease, or incorporating them into dishes loaded with saturated fat (cheese, cream, processed meats), as this adds unhealthy calories and saturated fat while high temperatures can oxidize cholesterol and damage nutrients, increasing inflammation and heart disease risk. Deep-frying or overcooking also degrades egg quality, making poached or boiled eggs with minimal additions the healthiest choice, notes Health Digest.
Hard-boiled eggs are a great source of protein and by eating them at night they can help you fall and stay asleep through the night. Dairy products that are rich in protein and calcium help the brain to use the tryptophan and also help regulate muscle movements.
Best Time for Protein
Provides sustained energy: Consuming eggs first thing in the morning helps boost daytime energy by replenishing nutrients that your body has used up overnight.
“For example, Japanese women live longer thanks to their healthy lifestyle, which includes a better diet – especially for those over 50. The Japanese also consume less meat and animal fats than Westerners in general and eat more fish.
Jennifer Aniston's 80/20 rule is a balanced approach to wellness, focusing on healthy, nutrient-dense foods 80% of the time while allowing for indulgences like pizza, pasta, or martinis (the 20%) without guilt, promoting consistency and sustainability over perfection. It's about moderation, enjoying life's treats, and getting back on track with healthy choices at the next meal or workout, emphasizing that no food is inherently "bad".
This Okinawan expression, meaning “eat until you are 80% full,” is rooted in one of the most enduring Japanese wellness practices. It teaches us to nourish the body with mindfulness, leaving space not only in our stomachs, but also in our lives—for stillness, reflection, and ease.
You also might crave certain foods. Fatigue: Feeling exhausted often or constantly is possible with vitamin C deficiency (scurvy). It can also happen if you have anemia from a lack of vitamins B6, B9 and B12.
The 40s and 50s
Both fluctuations can result in lower energy levels, feeling lethargic, and less muscle mass. Again, the 40s and 50s impact people differently, with some noticing fewer effects than others. However, during this stage, people will usually notice they're "getting old".
Fatigue red flags signal potentially serious issues beyond normal tiredness, including unexplained weight loss, persistent fever, night sweats, shortness of breath, chest pain, severe headaches, confusion, or new neurological/joint problems alongside exhaustion. Other signs include fatigue worsening with activity, significant cognitive/mood changes, or lack of energy despite rest, suggesting conditions like infection, autoimmune disease, heart problems, cancer, or mental health issues, warranting prompt medical evaluation.