Did you know that according to a 2022 YouGov survey, one in eight Britons (13%) reported feeling tired all the time? Plus, a more recent survey found that 55% of Britons were hyper-fatigued, meaning they were exhausted all the time, with this figure rising to 65% for 25–34-year-olds.
Feeling persistently tired or fatigued can be deeply unsettling, especially when rest seems to offer little relief. While it’s common to feel tired occasionally, chronic exhaustion becomes a signal worth investigating. Here, we explore the many potential causes—and share practical steps grounded in NHS guidance to help you feel more energized, awake, and alive.
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Poor sleep and sleep disorders
One of the most common culprits behind constant tiredness is poor quality sleep. Struggling to fall asleep, waking frequently, or having inconsistent sleep schedules can leave you feeling unrefreshed. The NHS recommends aiming for 6 to 9 hours of sleep each night, sticking to consistent bedtimes, and creating a relaxing sleep environment that’s cool, quiet, and screen-free for at least an hour before bed.
Conditions like sleep apnoea – characterised by snoring, gasping, or choking noises – can severely disrupt restorative sleep and contribute to daytime fatigue.
What you can do:
- Stick to a regular sleep routine and wind down before bedtime (e.g., reading or listening to soft music).
- Make your bedroom conducive to restful sleep, ensuring it’s dark, quiet and cool.
- Avoid caffeine, alcohol, and screens before bedtime.
- If you suspect a sleep disorder like sleep apnoea, talk to your GP.
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Poor diet and lack of exercise
An imbalanced diet lacking essential nutrients can ruin your energy levels, as can skipping regular physical activity.
The NHS urges a balanced diet and regular exercise to combat fatigue. Being active boosts circulation and improves mood, both of which can help shake off sluggishness.
What you can do:
- Eat regular, well-balanced meals rich in whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables.
- Stay active – even light activities such as walking or gentle stretching can help.
- Reduce processed food and refined sugar.
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Nutrient deficiencies and underlying medical conditions
Sometimes, fatigue stems from underlying health conditions. The NHS lists several that should be ruled out, including:
- Iron-deficiency anaemia
- Diabetes
- Hyperthyroidism
- Infections such as glandular fever or COVID-19.
What you can do:
- Book a GP appointment for blood tests to screen for anaemia, diabetes, thyroid issues, and other possible causes.
- Work with your GP to address any findings through dietary changes, supplementation, or treatment.
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Hormonal factors
Hormonal changes, such as puberty, pregnancy, or menopause, can contribute to fatigue.
What you can do:
- Monitor how your energy levels shift in relation to hormonal cycles or life stages.
- Seek advice from your GP or relevant specialists about managing hormonal fatigue.
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Dehydration
Even mild dehydration can make you feel lethargic, dizzy, or lightheaded, as hydration is foundational to energy.
What you can do:
- Drink enough water throughout the day – carry a reusable water bottle with you at all times, and set reminders if needed.
- Be mindful of extra fluid needs during hot weather or physical exertion.
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Mental health
Stress, bereavement, depression, anxiety, and demanding life circumstances like new parenthood can all weigh heavily on your energy reserves.
What you can do:
- Practice self-care: take breaks, meditate, journal, or engage in hobbies.
- Seek support through talking therapies – NHS-endorsed options such as CBT can be especially effective.
- Prioritise rest and emotional health.
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Medications
Many commonly prescribed medicines, such as certain antihistamines, beta-blockers, benzodiazepines, or chemotherapy drugs, list fatigue as a side effect.
What you can do:
- Review your medication list with your GP or pharmacist.
- Never stop prescribed medications abruptly, but ask about side-effect alternatives or solutions.
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Viral infections and post-viral fatigue
Illnesses such as glandular fever or COVID-19 can leave lingering tiredness. Post-viral fatigue is a recognised and often underestimated consequence.
What you can do:
- Pace your recovery – don’t push too hard too soon.
- Use the “3 Ps” approach: Pace, Plan, and Prioritise daily tasks during recovery.
- Keep a diary of activities to help you understand energy fluctuations.
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Overworking or parenting responsibilities
Modern life often pushes people to the brink. Managing a demanding job, parenting, or both can leave you chronically exhausted, even if sleep and diet are adequate.
What you can do:
- Delegate responsibilities where possible.
- Incorporate short breaks into your day to recharge – even five minutes helps.
- Practice “chunking” tasks and realistic goal-setting.
- Speak to your line manager if you feel overwhelmed or burnt out.
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Myalgic Encephalomyelitis / Chronic Fatigue Syndrome (ME/CFS)
Although less common, ME/CFS is a serious long-term condition marked by profound fatigue that dramatically limits daily activity.
Symptoms include:
- Extreme tiredness lasting for months.
- Unrefreshing sleep and cognitive difficulties (“brain fog”).
- Post-exertional malaise (PEM) – a severe symptom worsening after minimal physical or mental activity.
Diagnosis and management:
- Diagnosis involves ruling out other conditions; there’s no specific test.
- Treatment focuses on symptom management:
- Energy (pacing) management – balancing activity and rest.
- CBT, not as a cure but as a tool to help cope.
- Medication for sleep, pain, or mood (used cautiously).
- Support with diet and avoiding malnutrition in severe cases.
- NICE strongly advises against graded exercise therapy (GET) due to safety concerns and lack of effectiveness.
Recent NHS actions:
A new delivery plan mandates training for doctors and NHS staff on recognising and managing ME/CFS, plus public awareness efforts and consideration of specialised services, though full roll-out depends on funding.
Still, many patients face inconsistent care and barriers to specialist support – a “postcode lottery” persists.
When to see your GP
According to NHS guidance, you should see your GP if:
- You’ve been feeling tired for several weeks with no clear reason.
- Fatigue significantly affects your daily life.
- You experience other concerning symptoms, such as weight loss, mood changes, or symptoms suggesting sleep apnoea.
Chronic tiredness can stem from simple lifestyle factors, or signal more complex issues. By exploring these possibilities, making small manageable changes, and seeking medical support where needed, it’s often possible to reclaim your energy, clarity, and joy in daily life. There are ways forward, and you’re not alone.
