Why are you so tired? It might be YOU!

How often do you hear it? “I’m so tired.” It’s practically a badge of adulthood these days (for example, I saw the meme to the right posted on a social media platform this morning). But here’s the uncomfortable truth: many of us are actively contributing to our own exhaustion. From a personal trainer and counselor’s perspective, the problem isn’t just the external demands of life, it’s the lifestyle choices we make every day that compound our fatigue.

If you’re constantly running on empty, here are seven ways you might be making yourself tired and, more importantly, how to stop:

1. Poor Nutrition: Fuel Matters.
Your body is an engine, and food is the fuel. Processed foods, refined sugars, and inconsistent eating patterns lead to energy crashes and metabolic sluggishness. Research published in The American Journal of Clinical Nutrition shows that diets high in sugar and low in essential nutrients can disrupt energy levels and cognitive function.

Fix it: Prioritize whole foods — lean proteins, complex carbs, and healthy fats. Focus on balance. Don’t skip meals, and stay hydrated. Something as simple as drinking enough water can help maintain alertness and physical stamina.

2. Sedentary Living: Lack of Movement Breeds Fatigue.
It’s counterintuitive, but the less you move, the more tired you feel. Physical inactivity weakens your cardiovascular system, reducing the efficiency of oxygen and nutrient delivery to your cells. A 2023 study in Sports Medicine found that even moderate-intensity exercise significantly boosts energy levels and mental clarity.

Fix it: Commit to movement, even if it’s just 20-30 minutes of walking, resistance training, or dancing each day. Exercise doesn’t drain energy; it multiplies it. You can start small, but be consistent.

3. Overloaded Calendars: Busy Is Not Productive.
Being busy feels productive, but an overbooked schedule is a recipe for burnout. Chronic stress and lack of downtime keep your nervous system in overdrive, depleting your mental and physical reserves. The Harvard Business Review reports that multitasking and overscheduling actually reduce productivity while increasing fatigue.

Fix it: Guard your time like it matters because it does! Identify what’s important. Schedule rest intentionally, and practice saying “no” to what drains you.

4. Inconsistent Sleep: Late Nights Add Up.
Scrolling your phone at midnight, binge-watching movies for hours, or just “getting one more thing done” may be wrecking your ability to get quality rest. Poor sleep habits sabotage your recovery, leaving you groggy and depleted. The Centers for Disease Control and Prevention reports that one in three adults don’t get enough sleep, and inconsistent routines prevent deep, restorative rest.

Fix it: Set a bedtime and stick to it. Keep screens out of the bedroom and develop a wind-down routine — reading, deep breathing, or prayer. Aim for 7-9 quality hours every night.

5. Chronic Stress: The Silent Energy Drain.
Prolonged stress keeps your body in a constant state of alertness, leading to mental and physical exhaustion. Chronic stress can disrupt sleep and deplete energy reserves.

Fix it: Practice mindfulness to lower stress levels and boost energy. Use deep breathing exercises to activate the body’s relaxation response. Prioritize tasks and set realistic goals to prevent feeling overwhelmed. Don’t hesitate to contact a skilled counselor for help in managing and improving persistent stress.

6. Excessive Caffeine and Alcohol Intake: Short-Term Fixes, Long-Term Fatigue.
Caffeine can provide a temporary energy boost, but overconsumption may lead to crashes and disrupt sleep. Similarly, alcohol initially acts as a sedative but interferes with sleep quality, causing next-day fatigue.

Fix it: Limit caffeine intake, especially in the afternoon and evening. Keep alcohol consumption within recommended guidelines and avoid drinking close to bedtime. Stay hydrated by choosing water or herbal teas over caffeinated or alcoholic beverages.

7. Underlying Health Conditions: The Hidden Culprits.
Medical conditions like thyroid disorders, anemia, sleep apnea, and chronic fatigue syndrome can lead to persistent fatigue. For example, thyroid disease can interfere significantly with daily life by causing extreme tiredness.

Fix it: Consult a healthcare professional if fatigue persists despite lifestyle adjustments. Schedule routine health screenings to detect potential problems early. Follow prescribed treatment plans to effectively manage any diagnosed conditions (be a good, cooperative patient!).

The truth is, while life can be exhausting, we often hold the keys to fixing our fatigue. Start small. Eat better. Move more. Simplify your commitments. Sleep intentionally. You’ll be amazed at how much energy you reclaim and how much better you feel.

Tired of being tired? It’s time to change the habits that drain you.

Scotty