Feeling tired after enough sleep often stems from poor sleep quality (even if hours are sufficient), lifestyle factors like diet, stress, alcohol, or mental health issues (anxiety/depression). Underlying medical conditions such as anemia, thyroid problems, diabetes, vitamin deficiencies (D, B12, iron), sleep disorders (apnea), or even chronic illnesses can also cause persistent fatigue.
Your sleep schedule is inconsistent
Even if you're getting plenty of sleep, going to bed and waking up at different times can throw your body's internal clock out of sync. “Your circadian rhythm plays a big role in how alert or tired you feel,” says Dr. Thau.
Vitamin and mineral deficiencies, including B2, B3, B5, B6, B9, B12, C, D, iron, and magnesium, are among the most common causes of unexplained fatigue. Vitamin D deficiencies affect over 50% of the global population, and approximately 12.5% have iron deficiency anemia.
stress, depression and dealing with life challenges, such as bereavement or looking after a new baby. hormonal changes (such as during puberty, pregnancy or the menopause) some illnesses, like glandular fever and COVID-19. some medical treatments and medicines, like chemotherapy, which can cause drowsiness for a while.
Symptoms of fatigue
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.
What causes fatigue?
Vitamin B12 is the best vitamin supplement for treating tiredness and fatigue. This essential nutrient helps your body produce energy and keeps you feeling less fatigued both physically and mentally.
Not feeling rested after sleeping could be due to disruptions in your sleep stages, especially if you need to reach or spend more time in the deep sleep phase, which is crucial for feeling refreshed. It could also be related to sleep disorders, stress, or other sleep quality factors.
10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers).
The liver plays a vital role in managing the body's energy levels. Fatigue can happen if your liver isn't working properly. Some chemicals can build up in your body, making you feel tired. Your liver doesn't make the right chemicals your body needs for your metabolism to work properly.
Self-help tips to fight tiredness
Evaluation of ME/CFS
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.
Idiopathic hypersomnia is a condition that causes people to be very sleepy during the day even after a full night of sleep. People with the condition have trouble waking up from sleep. They also may wake up confused and disoriented.
The most common causes of excessive daytime sleepiness are sleep deprivation, obstructive sleep apnea, and sedating medications. Other potential causes of excessive daytime sleepiness include certain medical and psychiatric conditions and sleep disorders, such as narcolepsy.
The five key signs of narcolepsy, often remembered by the acronym CHESS, are Cataplexy (sudden muscle weakness), Hallucinations (vivid dream-like images), Excessive Daytime Sleepiness (EDS), Sleep Paralysis (inability to move when falling asleep or waking), and Sleep Disruption (fragmented nighttime sleep). These symptoms reflect a disruption between wakefulness and REM sleep, with elements of sleep intruding into the waking state.
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".
Vitamin B12 and magnesium affect energy levels in other ways as well: Vitamin B12 supports the formation of red blood cells, which helps deliver oxygen to the brain and muscles, thereby reducing fatigue. 3. Magnesium promotes relaxation and sleep, boosting energy, while low levels may impair thinking and cause fatigue.
Vitamin B12 deficiency symptoms develop gradually and include extreme fatigue, pale skin, shortness of breath, headaches, and nerve issues like numbness or tingling in hands/feet, plus cognitive problems such as memory loss and confusion, often linked to anemia but also affecting nerves and brain function, requiring medical diagnosis and treatment.
The only pharmacy product proven safe and effective in helping fight fatigue and drowsiness is caffeine, found in such OTC products as Vivarin and NoDoz. Each caplet or tablet contains 200 mg of caffeine. Take one dose not more often than every 3 to 4 hours.
Profound and debilitating fatigue is the most common complaint reported among individuals with autoimmune disease, such as systemic lupus erythematosus, multiple sclerosis, type 1 diabetes, celiac disease, chronic fatigue syndrome, and rheumatoid arthritis.
Complex carbohydrates
When trying to cope with fatigue, a simple rule is to remember The Five P's: Plan, Prioritise, Pace, Position and Permission. Plan and organise your time. Plan your day ahead with periods of rest and periods of activity.