Feeling tired after 8 hours of sleep often points to poor sleep quality, not just quantity, caused by stress, inconsistent schedules, bad sleep hygiene (screens before bed), or hidden issues like sleep apnea, thyroid problems, nutrient deficiencies (iron, B vitamins, D), or underlying conditions like anxiety or anemia, disrupting deep, restorative sleep stages. Improving your sleep environment and habits is key, but persistent fatigue warrants a doctor's visit to rule out medical causes.
It could be due to poor sleep quality, lifestyle factors such as stress, poor diet, lack of exercise or an underlying health condition. It is also possible that you may not be getting enough deep sleep or REM sleep, which can leave you feeling tired even after a full night sleep.
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).
Symptoms of fatigue
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.
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.
Depending on the cause, the symptoms of hypersomnia may include:
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.
Pace, plan and prioritise (the 'three Ps')
Think about the 'three Ps' to help you learn to manage your fatigue. Fatigue can follow a pattern. Learning to understand this can help you make the most of your energy.
Fatigue becomes worrisome when it lasts over two weeks despite rest, significantly impacts daily activities, comes on suddenly without clear cause, or accompanies "red flag" symptoms like unexplained weight loss, shortness of breath, fever, severe pain, unusual bleeding, or heart issues, signaling a need for prompt medical attention for potential underlying conditions like anemia, diabetes, sleep apnea, thyroid problems, or infections.
The koala is famous for sleeping around 20-22 hours a day, which is about 90% of the day, due to their low-energy diet of eucalyptus leaves that requires extensive digestion. Other extremely sleepy animals include the sloth (up to 20 hours) and the brown bat (around 20 hours), with some snakes like the ball python also sleeping up to 23 hours daily.
On average, Japanese sleep about 7 hours and 20 minutes a night, - the least among 33 OECD member countries. And the number of insomniacs is growing. But even as more people suffer from insomnia, help can be hard to find.
Most healthy adults should aim for 7 to 9 hours of sleep a night, though the exact amount depends on your age, activity level, and health status. It's important to stick to a consistent sleep schedule, going to sleep and waking up at the same time every day.
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.
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.
Symptoms
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.
The overall appearance of a fatigue failure face is often likened to a clamshell, with the smooth, flat initiation and propagation zones forming the bulk of the surface, and the rough, irregular final fracture area at one end.
Which vitamins and minerals can help with tiredness and fatigue?
Individuals experiencing a deficiency often report feeling unusually tired or weak, even after adequate sleep. This symptom arises because a lack of B12 impairs the production of red blood cells, leading to fewer cells to transport oxygen throughout the body.
10 Unexpected Signs of a Vitamin D Deficiency
Complex carbohydrates
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.
Narcolepsy is a condition that makes people very sleepy during the day and can cause them to fall asleep suddenly. Some people also have other symptoms, such as muscle weakness when they feel strong emotions. The symptoms can have serious effects on daily life.
Many conditions can make you tired during the day regardless of how well you slept at night. Examples are very low blood pressure (especially after eating), low thyroid activity, vitamin D or B12 deficiency, anemia, low blood sugar, depression, narcolepsy (sudden episodes of deep sleep), and even obesity.