how to overcome tiredness

5 reasons you’re constantly tired (and what you can do about it)

Feeling tired throughout the day can not only affect your productivity and performance at work but also your physical and mental wellbeing.

It’s mid-afternoon and you try hard to suppress a yawn while struggling to complete even the most basic tasks. The reminder app on your phone chimes with the list of tasks or chores left for the day. You glance at the clock with sleepy eyes and realise that you have barely scraped through the first half of the day, and you already feel exhausted. You remind yourself to face what is left on your to-do list, but the tasks seem never-ending and your energy refuses to keep up. It leaves you wondering what you can do to overcome tiredness.

Feeling tired all the time is a common problem that afflicts many individuals. Given our hectic schedules and various commitments, fatigue and tiredness have almost become synonymous with our lifestyles. However, if you constantly feel sluggish, worn-out and long for your couch throughout the day, it’s high time you address it.

Feeling tired through the day and operating on dwindling energy levels can not only negatively impact your productivity and performance at work but also affect your physical and mental wellbeing. This fatigue could be a result of a mounting workload, over-exhaustion or lack of physical activity, or underlying factors such as emotional stress, an unhealthy diet or dehydration.

If you find yourself feeling tired day after day, read on to understand some of the reasons behind the fatigue and how to overcome them.

Lack of sleep

The next time you convince yourself to stream ‘one last episode’ of your favourite show when it’s well past midnight, think again. This seemingly harmless act of trading off a few hours of sleep can transform into more serious concerns over time, such as exhaustion and tiredness. If you sleep for less than six hours, your body will feel drained out and tired all the time. To get your energy level back, it is important that you don’t compromise on the quantity and quality of your sleep. And on days when you do fall short, taking a brief ten-minute nap can restore your wakefulness and boost your energy. This way, you can overcome tiredness.

Emotional stress

Perhaps one of the most overlooked causes of tiredness during the day is emotional stress. Be it your job, your relationships, or other aspects of your life, several stressors can take a toll on your health. When you are perpetually stressed, the constant flooding of adrenaline tires out the body. According to several studies, stress has been one of the causes of fatigue in at least 50 percent of the cases. One of the best ways to tackle stress is through meditation. Adopting meditation as a regular practice can be a life-altering experience. When you meditate, you clear your mind of negative and stressful thoughts, thus inducing a deep state of calmness and relaxation.

Lack of physical exercise

When you feel exhausted during the day, it might be your body’s way of conveying that it needs exercise. The less physically active you are during the day, the more tired you will feel. Regular physical activity can go a long way in boosting your energy level and stimulating your mood. This is because when you exercise, your brain produces endorphins—the hormones that make you feel happy and energetic. So, the next time you are fighting the urge to lie on the couch, get up and get moving. Even a quick few rounds of exercise or a 15-minute brisk walk can help you overcome tiredness and prepare you for an active day ahead.


When you are low on energy and your vigour isn’t how you would like it to be, it could be that you aren’t drinking enough water. When your body is dehydrated, your blood pressure drops, leading to reduced blood flow to your brain. Therefore, when your body is low on fluids, you may feel more tired than usual. The best way forward is to consciously up your water intake or consume a sufficient amount of fluids that will help nourish your body and maintain your energy level. Something as simple as drinking enough water can help get rid of fatigue and tiredness felt during the day.

Imbalanced diet

What you eat impacts your energy level since your body runs on what you feed it. The best way to gain energy from your food is by eating healthy and nutritious meals. So, if your body feels exhausted throughout the day, it means you need to revisit your diet pattern and eating habits. Prepare a diet plan to include foods high in proteins, vitamins, minerals and antioxidants. These superfoods not only keep you healthy but also counteract tiredness by giving your body a natural boost of energy.




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