Feel tired even after a full night's sleep? Here are 6 common causes of fatigue

Sleep apnea: Waking up feeling tired despite a full night’s sleep, can be due to sleep apnea. This condition causes breathing interruptions during sleep, disrupting your rest (Image: Canva)

Waking up exhausted, struggling to stay awake during the day, or feeling drained by the evening despite a full night’s rest?  Persistent tiredness can affect every part of your life, making even simple tasks feel challenging. If you often feel like you’re dragging yourself through the day, with heavy limbs and a foggy mind, you may be experiencing more than just a lack of sleep.

Everyday tasks that used to be easy now seem exhausting, and your energy levels seem to dwindle faster than ever. This kind of persistent tiredness can signal underlying issues that need to be addressed. Understanding the underlying causes of constant fatigue is essential to reclaiming your energy and improving your well-being:

Sleep apnea: Waking up feeling tired despite a full night’s sleep, can be due to sleep apnea. This condition causes breathing interruptions during sleep, disrupting your rest. The American Academy of Sleep Medicine explains that sleep apnea can lead to fragmented sleep, resulting in chronic daytime fatigue.

What you can do: A CPAP machine can help keep your airway open and improve sleep quality. Consult a sleep specialist to diagnose sleep apnea and use a CPAP machine if needed. Adopting lifestyle changes such as weight loss can also enhance sleep quality.

Nutritional deficiencies: Deficiencies in essential nutrients like iron, vitamin D, and vitamin B12 might be responsible for your tiredness. These nutrients are vital for maintaining energy levels. Iron deficiency can lead to anemia and extreme fatigue, while deficiencies in vitamin D and B12 can affect energy production.

What you can do: Get your blood levels checked and adjust your diet to include foods rich in these nutrients. Supplements may be necessary based on your doctor’s recommendations.

Chronic stress: Chronic stress can deplete your energy. Stress triggers the body’s fight-or-flight response, which can lead to prolonged fatigue. The American Psychological Association notes that chronic stress raises cortisol levels, disrupting sleep and leading to persistent tiredness.

What you can do: Manage stress through mindfulness, meditation, and regular breathing exercise. These practices can help lower stress levels and improve your energy levels.

Sedentary lifestyle: Feeling sluggish? Sitting too much could be zapping your energy. Physical activity is essential for maintaining energy and overall health. According to the Centers for Disease Control and Prevention (CDC), regular physical activity improves sleep quality and reduces feelings of fatigue.

What you can do: Engage in at least 150 minutes of moderate-intensity exercise (weekly) to boost energy levels and improve physical fitness. Start small by introducing short bursts of activity into your day; take the stairs, go for a brisk walk, or stretch at your desk. Aim for at least 150 minutes of moderate-intensity exercise each week to revitalise your energy levels and improve physical fitness.

Undiagnosed medical conditions: Underlying medical conditions such as thyroid disorders, diabetes, or chronic fatigue syndrome may also cause fatigue. The National Institute of Diabetes and Digestive and Kidney Diseases highlights that conditions like hypothyroidism and diabetes can lead to chronic tiredness due to hormonal imbalances or blood sugar issues.

What you can do: Consult your doctor for a proper evaluation to identify any underlying conditions. Proper diagnosis and treatment can help manage symptoms and improve energy.

Poor sleep hygiene: Struggling with getting restful sleep? Poor sleep hygiene might be affecting your energy levels. Irregular sleep schedules or excessive screen time before bed can disrupt your sleep.The National Sleep Foundation notes that maintaining good sleep hygiene is crucial for restorative sleep. Poor habits can lead to fragmented sleep and persistent fatigue.

What you can do: Establish a consistent sleep schedule, reduce screen time before bed, and create a comfortable sleep environment to improve sleep quality and reduce daytime tiredness.