FEELING tired just about all the time? It’s not exactly surprising when it’s so cold and miserable outside.
It’s easy to idly accept that this is your life until the first glimmers of spring, but that doesn’t have to be the case.
Experts reveal why you might be feeling tired all the time, despite getting a full night’s sleepCredit: Getty
There might actually be a simple explanation for your ‘’ – and better still, one that is easily fixed.
Clare Rooms, GP and clinical lead for Insomnia at Boots Online Doctor, tells Sun Health: “Sleep plays a vital role in almost every aspect of our health, from mood and memory to immune function.
“However, some people can still feel tired despite spending seven to nine hours in bed.
“That’s because tiredness and energy levels are affected by several physical, mental and lifestyle factors, not just the number of hours spent in bed.”
Dr Naomi Newman-Beinart, chartered psychologist and nutritionist, adds: “If you are getting the recommended eight hours of sleep and still waking up exhausted, it can be really frustrating, but there are often simple reasons behind it.
“Here’s what to look out for and practical ways to fix it.”
1. IRON DEFICIENCY
WE all know a balanced is vital for staying healthy.
It helps manage weight, boost the and supports , but is also important for .
Dr Rooms says: “A healthy, balanced diet can help your body get the nutrients it needs to function properly, including iron.
“Low iron is a common cause of persistent tiredness, as it’s essential for the formation of haemoglobin – the part of red blood cells that carries oxygen around the body.
“When iron levels are low, muscles and organs may not receive enough oxygen, leading to fatigue and low energy.”
Adult men and women over 50 need 8.7mg a day, while women aged 19 to 49 need 14.8mg, according to the NHS.
include liver, red meat, beans, nuts and dried fruit.
If you struggle to get enough nutrients through diet alone, a food may help to fill any gaps.
You can pick up a pot of 60 tablets in for as little as £3.50 – working out at 6p per pill.
2. MOUTH BREATHING
IF you spend any time on , you might have seen people wearing strange-looking tape over their mouths in an attempt to better.
They might look odd, but there is behind it.
Dr Newman-Beinart says: “Breathing through your mouth can reduce oxygen intake and leave you feeling tired.”
That said, she would recommend several other products before duct taping your lips.
“Try using a nasal strip, nasal dilator, or simple breathing exercises before bed to encourage nose breathing,” she adds.
There are several follow-along videos available on , so find one that suits you.
Eating too many high-carb or high-sugar snacks before bed could be to blameCredit: Getty
3. BLOOD SUGAR DIPS
THERE is something incredibly comforting about slumping on the sofa and digging into a packet of in front of your favourite show before bed.
Unfortunately, it’s not going to do your any favours.
“Refined carbs late at night can cause a crash at around 3am, disturbing deep sleep,” Dr Newman-Beinart says.
“Have a balanced evening snack with protein and fibre, like oatcakes with nut butter or yoghurt with berries.
“If you struggle with cravings, try a supplement like Neuaura BloatBurn, which contains herbal ingredients like turmeric, peppermint and chromium to control sugar cravings by balancing blood sugar and improving insulin sensitivity, reducing hunger hormones, and promoting steady energy levels to curb the urge for sugary foods.”
4. BLUE LIGHT
LOVE an scroll before hitting the hay?
It might feel relaxing at the time, but it’s seriously disrupting your slumber.
Dr Newman-Beinart says: “Screens trick your brain into thinking it’s still daytime, reducing melatonin production, which helps to tell your body it’s time for bed.
“Make sure you switch off devices at least an hour before bed, or use blue light filters or glasses.”
Avoid screens at least an hour before going to bedCredit: Getty
5. SLEEP APNOEA
YOU could be one of the estimated 10million people in the UK with .
It’s when your breathing stops and starts while you sleep, causing loud and gasping, snorting or choking noises .
“This often happens without you realising,” Dr Rooms says.
But it can cause , mood swings, difficulty concentrating and, you guessed it, feeling very .
“If you think you may have sleep apnoea, it’s important to speak to a GP for assessment and support,” Dr Rooms says.
6. DEHYDRATION
ONE of the simplest explanations for energy slumps is simply throughout the day.
Dr Rooms says: “Even mild dehydration can reduce circulation and trigger headaches, adding to feelings of tiredness.”
The recommends that we consume six to eight glasses of fluid a day – and water, lower-fat milk, tea and coffee all count.
We should be hydrated enough that our .
The 5 types of tiredness - and how to combat each
IF you are constantly yawning and feeling tired all the time, you are far from alone.
is one of the most common reasons that people see their .
According to a YouGov poll, 61 per cent of women and 49 per cent of men say they feel fatigued after they wake.
But and we can’t fix it, unless we know what’s causing it.
So what is making you rub your eyes, what can be done?
Tanith Carey, author of Feeling ‘Blah?’, says there are five types of tiredness.
- Hormonal tiredness
- Burnout tiredness
- Nutritional tiredness
- Depression tiredness
- Physical tiredness
You can read more about how to spot each one – and importantly, how to fight back – by reading the full article .
7. STRESS
YOUR sky-high stress levels could also be to blame.
Dr Rooms says: “Ongoing feelings of everyday stress or anxiety can keep the body on high alert, disrupting sleep and making it hard to feel refreshed.
“Stress hormones, such as cortisol, can interfere with your natural sleep cycle, leaving you feeling tired, irritable or unfocused during the day.
“Anxiety can also cause shallow, restless sleep that doesn’t feel restorative.
“Relaxation techniques such as mindfulness, meditation, or deep breathing before bed can calm the mind, and sticking to a consistent daily routine helps signal your body to wind down.
“Cognitive behavioural therapy for insomnia (CBT-I), which helps change unhelpful thoughts and habits around sleep, is also highly effective at improving both sleep and daytime energy.
“If you’re struggling with your mental wellbeing, it’s important to speak to your GP.”
8. MAGNESIUM DEFICIENCY
MEN need 300mg of magnesium a day, while women should aim for 270mg.
It helps to turn the food we eat into energy and keeps our muscles, nerves, bones and blood sugar levels healthy.
If we don’t get enough, we risk headaches, nausea, and fatigue.
Dr Newman-Beinart says: “Low magnesium levels could be to blame for your low energy levels.
“Magnesium helps relax muscles and calm your nervous system, so deficiency can lead to restless sleep.
“Try a magnesium lotion on your feet before bed or include leafy greens, nuts, and seeds in your diet.”
A simple supplement could help to revive your energy levelsCredit: Alamy
9. DEPRESSION
MOST of us now understand that depression is more than just a low mood.
It can cause low self-esteem, make us speak more slowly than usual, and even trigger unexplained aches and pains.
It can also make it difficult to fall asleep or hard to wake up in the morning, and cause a lack of energy.
Dr Rooms says: “Depression, anxiety and other mental health conditions can disrupt restorative sleep, reduce motivation and alter hormone balance, which can affect energy levels and leave you feeling tired.
“Talking therapies, counselling, or GP support can help with mental health conditions.
“Keeping a sleep diary alongside mood tracking can reveal patterns and show how mental wellbeing and energy are connected.
“Managing mental health effectively often improves both sleep and daytime alertness.”
10. SEDENTARY LIFESTYLE
WHEN autumn and winter arrive, many of us practically hibernate, swapping lunch break walks and weekends in the park or on the beach for time on the sofa or in bed.
But it’s important to keep moving – whatever the weather!
Dr Rooms says: “A lack of regular activity reduces circulation, hormone activity and overall energy, which can leave you feeling sluggish even after adequate sleep.
“Inactivity can also lower sleep quality, making it harder to achieve restorative rest.
“Incorporating movement into your day – such as short walks, light strength exercises, or cycling – can boost alertness and energy.
“Even small changes like taking the stairs or stretching during the day help with circulation and improve how you feel.
“Over time, regular activity also supports deeper, more restorative sleep.”
Spending too long slouched in from of the TV could be wrecking your sleepCredit: Getty
11. THYROID PROBLEMS
“PERSISTENT tiredness can sometimes signal medical conditions such as thyroid problems,” Dr Rooms says.
“These issues occur when the gland produces too much or too little hormone, affecting metabolism, energy and mood.”
Other potential symptoms include weight gain, constipation, dry skin or hair, a croaky voice and feeling cold more than usual.
“Blood tests or other assessments can help identify the cause and allow for treatment or lifestyle adjustments, restoring energy and wellbeing, so it’s important to speak to your GP,” Dr Room says.
12. CAFFEINE
IF you’re having trouble staying alert during the day, you’re probably reaching for a coffee or two.
That’s fine, but cut yourself off after midday.
Dr Rooms says: “Caffeine can interfere with our ability to fall asleep if consumed later in the day.
“Making small adjustments, such as limiting caffeine intake to the morning or early afternoon or switching out to water or herbal teas, can make a difference to how you feel and support quality of sleep.”
And remember that it’s not just coffee. Tea, energy drinks, cola, chocolate and even protein bars also contain caffeine, even if in smaller amounts.
Cut your caffeine intake, especially after lunchCredit: Getty
13. CHANGING SCHEDULES
DR Rooms says: “Your internal body clock regulates when you feel awake or tired.
“Irregular schedules, late nights, shift work, or jet lag can throw this clock out of sync, leaving you tired even after a full night’s sleep.
“Keeping consistent sleep and wake times, getting natural sunlight in the morning, and reducing screen time before bed can help reset your body clock.
“Gradually shifting bedtime earlier by 15 to 30 minutes also helps your body adjust, improving sleep quality and daytime energy.”
14. DIABETES
THE number of people living with diabetes in the UK is at an all-time high of 5.8million.
If you’re battling dwindling energy levels, you could be one of them.
Dr Room says: “Diabetes affects how the body manages blood sugar, which can also cause fatigue even with adequate sleep.
“If tiredness is ongoing or accompanied by other symptoms such as weight changes, mood shifts, or changes in appetite, it’s important to speak to a GP.”
Some medicines can interfere with your energy levelsCredit: Getty
15. ALCOHOL
BOOZE can make us feel a little drowsy and even fall asleep quickly.
But don’t be fooled – it’s doing anything but helping you get a restful night’s kip.
Dr Rooms says: “Alcohol may make you feel sleepy initially but it reduces deep sleep and can cause night-time waking.”
There is no safe drinking level. But if you consume under 14 units a week – equivalent to six pints of beer – this is considered low-risk.
“Try to limit your alcohol intake, and don’t drink within a few hours of going to bed,” Dr Rooms says.
16. MEDICATION
AND finally, your medication might be messing with your energy levels.
Dr Rooms says: “Some medications can cause drowsiness as a side effect.
“If you notice tiredness after starting a new medicine, discuss it with your GP or pharmacist.
“They can advise whether adjusting the timing, dosage, or trying an alternative might help, while still managing the condition.”
She adds: “Feeling tired despite getting enough sleep is very common, but by understanding the underlying causes and making small lifestyle or medical adjustments, you can support your energy and wellbeing.
“Consult a GP if you’re struggling with symptoms as they can help identify the cause and provide tailored guidance.”
