Tired all the time? What may be behind it, and small changes that can help
Tired when you wake up, flat by mid-afternoon, wired at night. If that sounds familiar, you're not alone. Here are the everyday things that often play a part, a few small changes to try, and when to see your GP.
By Natalia Zute, . 5-minute read.
Feeling tired all the time is very common. The NHS lists the usual everyday reasons: not enough sleep or poor sleep, how we eat and move, stress, and hormonal changes. Often it's a mix of several small things, not one big one.
Everyday things that may play a part
Sleep
Going to bed and getting up at the same times, even at weekends, helps your body find a rhythm. Most adults need around 6 to 9 hours. Screens late at night can make it harder to fall asleep.
Long gaps between meals
Skipping breakfast or lunch on busy days can leave you running on coffee. Regular meals with some protein and fibre, like eggs on wholegrain toast or yoghurt with oats and fruit, may help your energy feel steadier.
Moving less than you'd like
It sounds strange when you're tired, but gentle movement often helps. A short walk in daylight is a good place to start.
Stress, and doing it all
Many of the women I work with look after everyone else first. Constant stress is tiring in itself. One small thing you do for you each day counts.
Caffeine and alcohol
Coffee late in the day and a glass of wine to wind down can both affect your sleep. Notice how you feel the next morning.
Try one small change this week
Pick the one that feels easiest. Write down how you feel each day for a week. My free 7-day diary is made for exactly this, and takes about 5 minutes a day.
When to see your GP
Talk to your GP if:
- you've felt tired for a few weeks and you're not sure why
- tiredness is getting in the way of everyday life
- you have other symptoms too, like weight changes you can't explain
Your GP can check for medical reasons. If those are ruled out, or alongside your GP's care, nutrition and coaching can help you understand what may be behind how you feel.
How I can help
Together we look at food, sleep, stress and your daily routine, and write a plan that fits your real week. Then coaching helps you keep going when life gets busy.
This article is general information, not medical advice. If you're worried about a symptom, please talk to your GP.
Sources: NHS: Tiredness and fatigue.