10 reasons for constant fatigue and how to avoid it

Constant tiredness is a burden in everyday life and causes noticeable restrictions in our quality of life. The lack of energy means that those affected perform poorly at work , spend their leisure time less actively and even put themselves in danger if, for example, fatigue occurs while driving .

Anyone who suffers from constant fatigue should perceive this as an urgent warning signal from our body and as a sign that something is wrong with their health.

In this article you will learn exactly what fatigue results from and how it can be avoided for the benefit of your own health and fitness. With the tips included, you will feel more energy tomorrow .

This article was created in collaboration with Lars Schürmann. I would like to take this opportunity to thank Lars very much.

10 reasons you stay tired (and how to fix it)

Find out here the 10 most important reasons for constant fatigue in an overview. We have assigned special solutions and tips to each cause for you , which you can implement immediately.

Many causes will surely seem familiar to you, as you have already found them in a number of guides. But do you actually implement them ? Be honest with yourself!

What is the best way to implement it? My recommendation is that you pick out exactly those tips that seem most promising to you and then implement them directly !

So take a notebook or piece of paper directly to hand and write down your most important findings while reading the article.

1. A lack of sleep

As obvious and simple as it may sound, lack of sleep is the main reason for constant fatigue and exhaustion. And in the end, it’s not just about too little sleep, but also about problems falling asleep and staying asleep, as well as sleep disorders. Those who suffer from poor sleep will not only be tired during the day, but also less productive and unfocused , but not infrequently also be tense and nervous at the same time.

A disturbed night’s sleep, on the other hand, can result from many psychological and physical causes . These include anxiety disorders and depression , as well as heart conditions, sleep apnea syndrome, and metabolic problems.

However, too disturbing media consumption (television or smartphone) shortly before going to bed can lead to restless sleep. So there is not always a pathological cause behind sleep problems. A lot can be achieved with just a few changes!

Basically, you should get 7 to 9 hours of sleep a day. But some people also need an hour or two more, which is why you should find out your individual needs.

Ultimately, everyone should try it out for themselves and find out how much recovery they need through healthy sleep in order not to be exhausted during the day.

I myself have been able to make my sleep much more restful with a good evening routine :

  • Nightcap made from chamomile tea , apple cider vinegar , honey and ginger
  • Reflecting on the day and writing down positive experiences, as well as three things for which I am grateful (this calms the mind)
  • ensure 100% darkness and peace (if necessary with a sleeping mask and earplugs)
  • Magnesium , magnesium, magnesium – it’s not our resting mineral for nothing. It acts on the GABA receptors in our brain and helps us switch off better in the evening. 250 to 500 mg work wonders!

Tip: Magnesium tablets from well-known drug stores are less well absorbed by the body. I have had the best experiences with combined magnesium products, in which naturally occurring magnesium compounds are combined.

Our trusted supplier – edubily – offers high-quality magnesium capsules * made from three magnesium compounds and vitamin B6 for an optimal effect (biochemically optimized).

If you want to seek professional help, you can speak to your family doctor or contact a sleep laboratory, which can help uncover the causes of sleep disorders.

2. Stress

Long- term stress also causes tiredness that simply won’t go away. Because when body and mind are always energized, it is not possible to simply switch off from time to time. Above all, the body then works at its maximum level, which can rob you of your last strength;

Stressful situations ensure that all important processes in the body are prepared for a challenge. There are stress hormones are distributed, the heart rate increases, blood pressure rises.

In addition, the mind is completely awake and tries to concentrate on a task. If this tension persists and the hormonal level is shifted to this “extreme”, some bodily functions remain high for a long time, while others are throttled. This sometimes leads to concentration and memory problems, dizziness, malaise, dejection and increased irritability, as well as debilitating fatigue.

Tip: It is therefore important to rest, relax and switch off regularly and in a targeted manner.Meditation helps, everyone can learn to meditate !

You can easily test it out now. Just six deep, calm breaths noticeably lower our stress level! The good thing about it: You can use it consciously in every everyday situation.

Affected people often lack the energy for the day in the morning!

3. Underchallenge

In fact, it is not only stress that can cause chronic fatigue to spread – insufficient demands can also paralyze the energies. Spending the whole day in front of the television or sitting at a desk can be just as exhausting as working hard or exercising for several hours.

However, differences in the quality of tiredness can usually be observed: Those who are not challenged and perhaps also bored often feel irritable, listless, exhausted or dull tired.

On the other hand, those who are or were overwhelmed are often tired, but at least often more satisfied. Then more often conscious and necessary recovery times are built in.

An effective tip is to learn new things and acquire skills on a regular basis. It’s very easy to do with books. Here you can find our top book recommendations on health, personal development , nutrition and fitness.

4. Nutrient deficiency

An unbalanced diet can lead to nutritional deficiencies. These include vitamins , minerals and trace elements that give the body and psyche energy. For example, those who lack vitamin D or B vitamins often suffer from problems with the muscles and the nervous system, which in turn affects performance and fitness and makes them tired.

lack of vitamin B12 in particular is often the trigger for sudden and prolonged fatigue. This deficiency often occurs in vegetarians and especially in vegans, as vitamin B12 is only found in animal proteins and in algae. So if you do without animal products, you should have yourself checked regularly for a potential B12 deficiency and supplement if necessary.

A potassium or magnesium deficiency , such as occurs with chronic vomiting or diarrhea , can also lead to constant fatigue. You should therefore always pay attention to a varied diet, with which deficiency symptoms can be avoided as much as possible.

In fact , nearly 90% of the population suffers from various nutritional deficiencies . The consequences range far beyond fatigue to weight gain, depression or the development of deficiency diseases.

A simple option is a blood test at home , with which you can conveniently and easily test your nutrients and correct deficiencies in a targeted manner. The Berlin provider Lykon will help you with a test kit for at home and an individual evaluation of the results. Here you get to the Lykon myHealth & Fitness blood test *, with which you can test 11 to 18 of the most important blood values ​​(SAVE 15% with the code GESUND15 ).

Fixing nutrient deficiencies is one of the best tips for getting rid of chronic fatigue!

5. Lack of fluids

About two thirds of the earth’s surface is covered with water; and about two thirds of the body is also made up of water. This is found outside and inside the cells in the bloodstream. In order to keep the body’s water balance balanced, a sufficient amount of fluid must be supplied every day .

Those who excrete more fluids than they ingest are detrimental to health: the body cells can no longer fulfill a large number of required functions and essential salts and nutritional components are lost. The blood becomes thicker and the circulation deteriorates. Furthermore, blood pressure drops, which means that the brain does not receive enough oxygen. The consequences are not only enormous fatigue, but also:

  • Difficulty concentrating
  • a headache
  • Memory problems
  • Dizziness
  • dry and “wrinkled” skin

It is recommended that healthy people and those who want to improve their concentration drink at least 1.5 liters of water a day; however, the optimal amount to drink varies from person to person.

Of course, athletes, for example, should drink more fluids because they lose more fluids. Mineral water, juice spritzer, coffee (in moderation) and herbal tea are considered to be the healthiest drinks. Anyone who suffers from heart problems or kidney disease should discuss with their doctor how much they can and must drink per day.

Tip : In the morning, fill a large water bottle or carafe with one to two liters of water (optionally with delicious ingredients such as lemon, ginger or mint) and make it your duty to empty it by 8 p.m.

6. Obesity

If you weigh too much, several factors ensure that drowsiness and exhaustion occur even with little exertion. In addition, it is not uncommon for shortness of breath and increased sweating to occur. In addition, being overweight puts a strain on the cardiovascular system , the joints, the blood vessels, the composition of the blood and the metabolic and endocrine systems.

Long-term consequences such as high blood pressure, diabetes, coronary artery disease, joint diseases and psychological problems can also occur and in turn further exacerbate the tiredness symptom.

Anyone who is overweight should first be clear (possibly together with a doctor) about the causes of the problem . Often it is enough to change your eating habits and move more often and more regularly. Those affected should also deal with the topics of diets, fasting and the like.

There are various, also less well-known and ambitious methods, such as Alternate Day Fasting (ADF) , with which one can try to combat obesity in a relatively short time. Such methods are suitable for anyone who cannot cope with conventional weight loss diets and wants to try different methods.

Here you will find our best articles on weight loss :

  • Lose weight quickly – up to 10 kg in 30 days!
  • 13 simple tips for losing weight
  • Intermittent fasting – a guide

7. Underweight

Just like being overweight, being underweight can lead to constant fatigue. Because those who eat too little food gradually lose mental and physical energy . If, for example, healthy diets turn into radical slimming cures and losing weight becomes an addiction, some sufferers slide from one extreme to the other and cannot find a healthy mean.

However, it is often not easy to recognize for yourself when not eating too much becomes a mania that threatens to dominate life. Because it is not only a physical but also a mental illness. Anorexia and bulimia ultimately lead to life-threatening deficiencies – creeping exhaustion and tiredness are just a sign of this. Those affected usually only find help when they have been asked several times about their way of life from outside and are willing to seek help.

8. Sedentary lifestyle

Exercise can also make you tired – but in the long term, physical activity boosts your energy metabolism!

There has already been talk of being under-challenged, as well as being overweight. However, lack of exercise is another important topic in its own right. Because too little exercise can be the main cause not only for constant fatigue, but also for a multitude of different ailments.

Because if the circulation, blood circulation and metabolism are not stimulated and joints and muscles are not challenged, numerous body functions sometimes become paralyzed.

The greatest danger with a variety of interlocking disorders, which can lead to increased fatigue if there is a lack of exercise, is then also a certain vicious circle : The insight ” I am too tired ” suddenly becomes an excuse to move even less . As a result, the problems increase.

It is therefore important to exercise regularly. For healthy people as well as for sick people, this is a basic requirement for successful everyday life.

Tip : To get started, it can be enough to increase everyday activity by taking the stairs instead of the elevator, going shopping on foot or cycling to work. The vicious circle can be broken with simple things!

9. Weather conditions

The weather and temperatures also have an impact on wakefulness, tiredness and sleep. For example, body temperature is an independent clock generator :

As soon as it is time to sleep, it drops in the evening, making you tired. In the morning it rises again to wake you up. Many people therefore need more sleep on dark and gray days . If this need is not met, it can lead to constant fatigue.

Temperatures that are too high also affect fitness: they slow down the pace and cause sweating, which causes the body to lose fluids.

That too weakens the body and makes it tired. The so-called sensitivity to the weather can even lead to the fact that some people affected do not feel able to work. As a countermeasure, many doctors recommend even more exercise outdoors, even on supposedly “bad” days .

Tip: Especially in the dark season it is difficult to wake up quickly. During this time, a daylight lamp * is worth its weight in gold, as it stimulates our hormone systems and helps us wake up naturally.

10. Other environmental influences

  • Fresh air is important when it comes to staying safe and sound. In closed rooms, however, it is not a lack of oxygen that makes you tired, but an excess of carbon dioxide in the air. Humans exhale this as the end product of the oxygen change. This naturally accumulates more and more in unventilated rooms and can lead to persistent exhaustion and tiredness in the people staying in these rooms.
  • The humidity is also important to stay vital. Air that is too dry can dry out the mucous membranes of the respiratory organs, which means that pathogens can no longer be effectively kept away. Such a weakened defense in the body makes it more tired and can lead to infections.
  • In the house and at many workplaces, some people who work with strong cleaning agents and solvents often come into contact with poisonous hydrocarbons . If, for example, solvent vapors are inhaled, they can cause headaches, dizziness and drowsiness, and also cause severe fatigue.
  • Just like too little, too much exercise can put a strain on the body, as the body does not have enough time to regenerate before the next exercise session starts.

Conclusion – constantly tired? Get out of the vicious circle!

Now that you have got to know the causes of constant fatigue, you should immediately take the tip to heart that seems most effective to you!

What can bring your energy back to you?

  • A better evening routine for better sleep ?
  • Meditation to Reduce Stress ?
  • Correcting nutrient deficiencies for a good energy metabolism?
  • More activity in everyday life?
  • Or minor hacks like daylight lamps , cold showers or fasting?

My observation is that many of us have multiple construction sites, especially when fatigue becomes a vicious circle and the motivation to find a way out is lacking.

If you ask me, fixing nutritional deficiencies is one of the most important steps towards more energy:

Here you get to the Lykon myHealth & Fitness blood test *, with which you can test 11 to 18 of the most important blood values ​​(SAVE 15% with the code GESUND15 ).

Can you think of any other reasons for constant fatigue? How are your experiences in this regard? Do you have any questions? I am pleased about your comment!

Leave a Reply

Your email address will not be published.