10 Reasons Why You Always Feel Tired Everyday

Even though you eat and sleep well, you always feel tired all the time. In fact, up to a third of teenagers and adults report feeling tired and sleepy all the time. So, why do you always feel tired every day?

why you always feel tired
Why you always feel tired

Reasons why you always feel tired:

1. Eating too many Carbohydrates foods

Carbohydrates are the main source of energy for our bodies, especially for those who exercise. But eating too many carbs can make you feel sluggish throughout the day.

Consuming starches (including sugar) causes blood sugar to rise rapidly. It makes your body secrete more insulin to get sugar out of your blood and cells.

When sugar levels rise rapidly and then decrease, you will feel exhausted. Then your body will push you to find fast foods and you continue to eat carbs, and the process repeats.

Research shows that using processed starches will increase energy faster. Research with children who eat processed starch before playing football shows that they get tired faster than children who eat peanut butter.

To help your body maintain steady energy, replace processed carbs with starches from fiber-rich whole foods like green vegetables and legumes. You can also refer to some essential foods for a bodybuilding diet that are high in protein and low in carbs.

2. Lazy to exercise

Not exercising regularly is the main reason why you always feel tired, many people often give reasons for being tired so they can't exercise. One of the explanations for this phenomenon is called chronic fatigue syndrome (CFS), which is characterized by extreme fatigue and unexplained daily fatigue.

Research shows that exercise can reduce fatigue in people who are healthy or have other diseases such as cancer. So every day, try to be physically active, replace sedentary behaviors with more active ones. For example: instead of sitting at work, stand to work. Instead of taking the elevator, take the stairs. Instead of driving, walking.

You can start doing these basic exercises to lose belly fat at home that will help improve your health. It only takes you 10-15 minutes. Or if you have more time, you can plan to run on a treadmill calories burn. It is very useful for your health and helps you have a great body after a period of exercise.

ABS and HIIT Cardio Workout At Home

3. Inadequate quality sleep

Poor quality sleep is one of the common reasons why you feel tired all the time. Your body recovers a lot during sleep. That is why if you have quality sleep when you wake up, you will feel extremely relaxed, full of energy.

An average adult needs about seven hours of sleep each night. And the the important thing is that sleep is continuous and goes through the five stages of each sleep cycle.

Besides getting enough sleep, maintaining a regular bedtime also helps prevent fatigue. People who always go to bed on time feel better the next day than those who stay up late and sleep irregularly. And if you are more active during the day such as walking, running, or exercise workouts, you will have better sleep at night.

Napping also helps you as it boosts energy, research shows that taking a short nap also reduces feelings of fatigue when working for a long time.

So, to improve the quality of your sleep, try to go to bed at the same time every day, relax before bed and be more active.

4. Sleep at the wrong time

Besides sleeping late or not sleeping enough, sleeping at the wrong time also makes you feel tired.

For example, instead of sleeping at night, you sleep during the day, which disrupts the body's circadian rhythm. When the circadian rhythm is out of sync with sleep, chronic fatigue will begin to develop.

This is a fairly common problem with people who work rotating shifts with alternating morning and evening shifts. Research shows that about 2-5% of shift workers have a sleep disorder characterized by excessive sleepiness or intermittent insomnia when working for one month or more.

If a healthy person slept before 5-7 hours and work continuously for 21-23 hours, fatigue levels still increased, regardless of the number of hours they slept previously.

So that, you should sleep at night whenever possible, and if you have to work morning and evening shifts have strategies to help your body get used to this new circadian rhythm to improve your energy.

5. Food sensitivities

Food sensitivities or intolerances often cause symptoms such as rash, runny nose, headaches. In which fatigue symptoms are often skipped. Research shows that people with food sensitivities have a greatly affected quality of life.

If you feel tired after eating a certain food, contact your doctor for the most accurate assessment and avoid using those foods in the future.

6. Not eating enough calories every day

Our body will need a certain amount of calories every day to maintain daily activities called TDEE. If you eat less than your body's TDEE level, you will experience lethargy because your body has to reduce its activity to save energy, thereby making you tired.

The older people get, the more they need to eat enough calories each day for the body to function normally and not be tired.

Lack of daily calories also leads to vitamin deficiency in the body, especially when vitamin D and iron deficiency will make you fall into a state of fatigue.

To maintain your energy levels, avoid drastic short-term calorie cuts, even if you're aiming to lose weight. Calculate your maximum calorie deficit of 300-500 calories from your daily TDEE.

Calories Foods
Calories Food

7. Not Eating Enough Protein

Lack of protein also makes you feel tired, consuming enough protein has been shown to increase metabolism better than carbs and fats.

Consuming adequate protein not only aids your weight loss process but also puts you in a better mood. Especially good for people who do regular exercises like weight training or other resistance training exercises.

Protein contains many essential amino acids that help reduce fatigue after exercise extremely effectively. So, don't forget to add protein to your meals at least twice a day.

You can refer more this article for your meals: How to eat to lose belly fat effectively based on science

8. The body is dehydrated

Water is something that all living things need to replenish to survive and thrive. A lot of things in your body require water to function.

With just a small amount of water lost, your body has reduced energy levels and poor concentration.

Research with runners, losing just 1% of water also makes them feel more tired than being fully hydrated.

The amount of water each person needs to replenish daily is generally not the same, some people need more than two liters per day, some people less. It depends on each person's gender, age, weight, and activity level, so it's best if you feel a bit thirsty, immediately replenish.

9. Abuse of energy drinks

Many types of drinks promise to give you a quick source of energy, help you wake up immediately, they often contain substances such as caffeine, sugar, B vitamins, amino acids, herbs.

These drinks can help increase energy levels in the body because they are high in sugar and caffeine, but they also make you feel tired when the caffeine and sugar are lost.

While consuming energy drinks can help wake you up after a few hours, it will make you feel more tired the next day. So avoid using energy drinks whenever possible. Instead, you can choose natural drinks for good health.

Abuse of energy drinks
Abuse of energy drinks

10. Being stressed

Chronic stress has an impact on your quality of life. There are many reasons why you are stressed, such as work and study pressure. Some stress is normal, but when it builds up over time, it can cause excessive stress and make you feel tired all the time.

There are many ways to help reduce stress levels. Such as doing exercises, running, meditating, yoga, breathing, or other recreational activities like traveling and playing your favorite sport.


There are many reasons why you may feel chronically fatigued, but it is important to know to rule out the causes, especially if it is ruled out with medical conditions. If you don't have a serious medical condition, review your daily lifestyle and eliminate the problems that are making you tired. Even small positive lifestyle changes can significantly improve the loss of energy that causes fatigue.

Hope you enjoy the article and practice more for a healthy body.

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