This time of year can be tough on our energy levels. It’s cold, wet and dark. Many of us get up before the sun rises, and it’s set before the working day is through. This can leave us in low, ‘can’t be bothered’ moods. However, some people find they feel tired more often. TATT ‘Tired All The Time’ has been studied by the University of Brighton in 2025, and it revealed that this kind of exhaustion actually affects one in four of us in the UK. GPs say that TATT is one of the most conditions which they see in their surgeries.
Most Common Causes of Low Energy
Low energy can be caused by various factors including:
- Poor Sleep Quality or Sleep Disorders
- Dietary issues including nutrient deficiencies, too much sugar, dehydration or eating well but not eating enough calories.
- Stress and mental health issues
- Lack of physical activity, OR to much physical activity without adequate recovery days.
- Hormonal imbalances such as Adrenal Fatigue (too much exercise), Perimenopause and Menopause
- Thyroid problems
- Health conditions such as Anemia, CFS, Diabetes and Heart Disease
- Certain medications and substance use such as Alcohol and recreational drugs can disrupt sleep an cause energy crashes
- Chronic infections or illnesses
- Overwork or ‘burnout’ in your job or family life
- Caffeine dependence – excess energy drink consumption can lead to ‘crashes’ when the effects wear off, and lead to a dependence on the caffeine.
- Age – as we age, energy levels tend to naturally decline, and recovery time from physical or mental exertion may take longer.
So, You Feel Your Energy Level is Zero – What Do You Do?
SLEEP
The first action to take is to make a good night’s sleep a priority. If you can achieve between 7 and 9
hours sleep every night you’re doing well. It can help to devote a couple of hours before bedtime to
winding down – read a book, for example. And, while you’re at it, why not try to stick to consistent
sleep times. Staying ‘screen free’ immediately before bed has also been reported to assist in allowing the brain to ‘switch’ to a ‘less active’ state and facilitate ‘drifting off’ sooner.
DIET
As far as diet is concerned your goal should be to adopt a nutrient-rich diet along with slow-release carbs, healthy fats, fibre and protein. Of course, hydration – as always – has a key role to play, so make sure your fluid intake is in line with current NHS recommendations (6 to 8 glasses of water per day, about 2-3 litres).
EXERCISE
While it’s not advised to push yourself to physical extremes when you’re feeling tired or fatigued,
some form of regular physical activity is known to boost energy and mood levels and improve the
quality of sleep. Regular, consistent exercise can also wake up a dormant metabolism, meaning your body uses energy input more efficiently, thus generating better ‘energy output’!
REDUCE STRESS
It’s often difficult to recognise stress in oneself so awareness of the signs can be very helpful, or even lifesaving in some cases. Learning how to manage stress is a major life skill which can involve talk-therapy, reducing the demands you place on yourself at home or at work where possible or allowing for protected ‘quiet time’ with relaxation techniques, mindfulness or even yoga.
IF NEEDED, SEEK PROFESSIONAL HELP
Naturally, we want to be able to develop and practise our own coping mechanisms but sometimes, if
you feel you have done all you can and yet still feel chronically tired and not your ‘best self’, it is advisable to consult your GP to establish that there are no serious underlying medical conditions.
Understanding the specific causes of your fatigue can help you take the right steps to improve your
energy and overall health.
And, of course, there are always a few “Don’ts” which can help improve energy simply by their
absence!
>No smoking
>Keep alcohol intake low, if not completely stopped.
>Don’t eat, drink caffeine or exercise for two hours before sleep
>Don’t use smartphones or screens in the hour before sleep
Download link: NHS Self Help Guide To Fatigue Management
Research and Acknowledgements
https://www.nhs.uk
https://www.mayoclinic.org
https://my.clevelandclinic.org
https://www.diagnosify.co.uk
https://www.bbc.co.uk/news/articles
befitnessandpt.co.uk 