5 Reasons you’re always tired & what actually helps

Article by Olivier Sanchez ND, NT Dip, Ir

We talk about "feeling tired" or "exhausted" even, as if it’s just one thing, when there are different types of fatigue, each with its own causes and solutions. Understanding which one you’re dealing with makes it much easier to know what to change.

1. Physical fatigue

This is the classic “my body feels heavy” tiredness after busy days, training, poor sleep or standing on your feet for hours.

How to overcome physical fatigue

• Prioritise proper sleep: aim for 7–9 hours (adapt to your needs), regular bed and wake times, and a wind-down routine.
• Build in rest days and light movement (walking and stretching) rather than pushing hard every workout.
• Eat enough protein and whole-food carbohydrates at meals to refuel muscles.
• If you suspect low iron or B12 (especially if you’re plant-based), speak with your GP about testing and appropriate supplements.

Notes: Adapt sleep to your needs. The aim is to wake up refreshed. Oversleeping is as bad for daytime alertness as not sleeping enough. 

2. Mental fatigue

Mental fatigue is that foggy, “my brain has had enough” feeling after long hours of concentration, screen time, decision-making, and multitasking.

How to overcome mental fatigue

• Work in focused blocks (e.g., 45–60 minutes) followed by short breaks away from screens.
• Base meals around slow-release energy with fibre, healthy fats and protein, not just coffee and carbs.
• Reduce background noise and multitasking. Close extra tabs, pause notifications where you can.
• Build in short “brain resets” like a five-minute walk, breathing exercises, or looking outside rather than scrolling.

3. Emotional fatigue

Emotional tiredness comes from carrying a lot mentally: caring responsibilities, conflict, people-pleasing, or simply “holding it all together” for too long.

How to overcome emotional fatigue

• Set boundaries. Say “no” more often. Reduce non-essential commitments.
• Talk. Don’t bottle it up.
• Create new daily automatisms: walks, yoga, journaling, breathwork, or time in nature for a complete reset.
• Reduce stimulants like caffeine and alcohol in the evening, which can keep your system on high alert. Better yet, avoid caffeine after midday.

4. Metabolic fatigue

This is tiredness driven by how your body is handling energy – blood sugar swings, low nutrient status, thyroid issues or underlying metabolic problems.

How to overcome metabolic fatigue

• Always include protein, healthy fats and fibre (vegetables, whole grains, and pulses) in your meals to stabilise blood sugar.
• Avoid long gaps without food if you’re prone to crashes (an unsweetened, protein-rich snack can help).
• If fatigue is persistent or accompanied by weight changes, hair loss, or low mood, ask your GP about blood tests (iron studies, B12, vitamin D, thyroid, glucose/HbA1c).
• Consider targeted supplements where needed, ideally based on testing rather than guesswork.

5. Lifestyle and 'overload' fatigue

This is the “I’m constantly on the go” tiredness that comes from doing too much, sleeping too little and never truly switching off. Left unchecked, it can move towards burnout.

How to overcome it

• Create non-negotiable wind-down time before bed: no work, dim lights, and a relaxing routine.
• Incorporate small, daily pockets of time that are genuinely restful; no “screen time” or work allowed.
• Review your week and actively remove or delegate tasks where possible. You can’t time-manage your way out of chronic overload without cutting something.
• If you’ve felt this way for months and it’s getting worse, this may be drifting into burnout territory.

Time for action before the way back demands a lot more from you. 

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