Overwhelming exhaustion needs no explanation. And for many, a good night’s sleep just won’t fix it. Understanding the common causes and reasons for fatigue is the first step toward overcoming low energy and clearing the brain fog that holds you back.
You woke up eight hours ago, but you’re already eyeing the coffee pot for the third time. Your body feels heavy. Your brain feels foggy. And just getting through the day has become your primary goal.
If “tired” has become your personality trait, it’s time to look deeper.
The good news? Most reasons for fatigue are manageable—if you know where to look. Let’s dive into the 10 most common causes of fatigue and the natural protocols to reclaim your vitality.
Fatigue vs. Tiredness: Is There a Difference?
Fatigue is something almost everyone can relate to. Whether it’s the fallout from a late-night work project, the relentless pace of chasing kids, or something deeper, that heavy feeling of exhaustion can quickly take over your life. However, it is vital to understand that fatigue and tiredness are not the same thing.
- Tiredness is the natural result of activity. It’s what you feel after a long hike or a demanding shift at work. It is temporary and—most importantly—it is usually fixed by a good night’s sleep.
- Fatigue is a persistent, overwhelming sense of exhaustion that sleep simply doesn’t touch. It’s your body’s way of signaling that something isn’t quite right deep under the surface.
While occasional tiredness is a normal part of life, persistent fatigue is a thief. It steals your productivity, flattens your mood, and erodes your overall quality of life.
If you are experiencing muscle weakness, “brain fog,” irritability, or a total lack of motivation, you aren’t just tired—you’re fatigued. And to reclaim your energy… you have to stop chasing symptoms and start addressing the root cause.
Top Reasons for Fatigue & Natural Fixes
1 | Stress & Cortisol Control
It’s a common myth that all stress is “bad.” In reality, we need eustress (the good kind) to stay motivated, whether you’re prepping for a fun event or pushing to accomplish a big goal.
The real energy thief is distress. This “bad stress” lingers, keeping your cortisol levels spiked and your body on high alert.
Why does this make you so tired? Because staying in “fight or flight” mode is metabolically expensive. Your body diverts energy away from “maintenance” tasks—like cell repair and digestion—and pours it into a perceived emergency.
When you live in prolonged distress, your body enters a “survival mode” that creates chemical and hormonal imbalances. This constant state of high alert eventually leads to adrenal fatigue, where your body simply runs out of the fuel it needs to keep you going.
The Fix: De-Stress Your Nervous System
Don’t just try to relax—reset. Use Micro-Breaks to shift your physiology. Try the 4-7-8 breathing technique: Inhale for 4 seconds, hold for 7, and exhale for 8. This sends a signal to your nervous system that the “emergency” is over.
To combat long-term distress, incorporate activities like hiking, yoga, or journaling. These aren’t just hobbies; they are vital tools to lower your heart rate and stop the “energy leak” caused by chronic stress.
2 | Screen Time Overload
The blue light from your phone and laptop is a literal energy thief. Why it makes you tired: It’s all about the circadian rhythm. Blue light suppresses melatonin, the hormone that tells your brain it’s time to sleep.
Even if you manage to fall asleep after scrolling, the quality of that sleep is shallow. Your brain stays in a state of “high frequency,” preventing you from reaching the deep, restorative REM stages where your body actually “recharges its batteries.”
The Fix: Break the Digital Tether
Implement a “digital sunset” by turning off all digital devices 60-minutes before bed. You can also set your room up for quality sleep. Make your bedroom a no-screen zone and wind down with non-digital activities like reading a book or meditating instead.
If you must use screens in the evening, consider wearing blue light-blocking glasses or enabling a night mode setting on your devices. Or try the “20-20-20 Rule” to prevent digital eye strain which causes your brain to work overtime just to process visual information.
Establishing a bedtime routine that includes dim lighting and calming activities to signal to your body that it’s time to wind down.
3 | Dehydration
Even 1% dehydration can leave you feeling sluggish. That’s because drinking enough water is essential for carrying nutrients and oxygen to your cells.
When fluid levels drop, your blood gets thicker, forcing your heart to work harder and leaving your muscles feeling like lead.
Dehydration can also cause headaches and make it harder to concentrate, further contributing to feelings of fatigue, overwhelm, and exhaustion.
The Fix: Hydrate Your Cells (Not Just Your Thirst)
Aim to drink half your body weight in ounces of water daily. For example, if you weigh 150 pounds, shoot for 75 ounces.
Carry a water bottle with you throughout the day to make hydration a habit. If plain water feels boring, try fruit-infused water or slices of citrus, cucumber, or mint for a refreshing twist.
You can also eat hydrating foods like fruits and vegetables to boost your hydration.
4 | Body Imbalances
Your body works best when everything is in proper alignment. Think of your spine as the communication highway for your nervous system.
Spinal misalignments (subluxations) stress your muscles and organs, forcing your body to waste massive amounts of energy just to maintain balance. Furthermore, hormonal imbalances—like low cortisol or estrogen—can leave you feeling chronically “flat.”
The Fix: Align Your Body's Internal "Power Lines"
Regular chiropractic adjustments can address spinal misalignments by removing the “static” in your nervous system and allowing energy to flow freely.
Pair this with a “Postures Check” every hour to ensure you aren’t slumped over your desk, which restricts lung capacity and oxygen flow.
5 | Sluggish Liver
The liver is your body’s detox powerhouse, responsible for filtering toxins, processing nutrients, and supporting metabolism. If it’s overwhelmed by processed foods, alcohol, or environmental toxins, your energy takes a nosedive. “Brain fog” and digestive issues are the classic calling cards of an overworked liver.
The Fix: Support Your Detox Powerhouse
Start your morning with green tea or warm lemon water. This stimulates bile production and helps the liver flush toxins. Focus on “Bitter Greens” like arugula or kale to support natural detoxification.
You can also support your liver with a healthy diet full of fruits, vegetables, and lean proteins. But do limit alcohol and processed foods, which can overburden the liver.
6 | Vitamin C Deficiency
Vitamin C isn’t just for colds. It’s essential for tissue repair and—critically—iron absorption. Without enough Vitamin C, your body can’t transport oxygen efficiently, leading to “heavy” limbs and dull skin, as well as low energy levels.
The Fix: Fuel Cellular Repair
Don’t just rely on juice. Supplement with a high-quality Vitamin C and pair your iron-rich meals (like spinach or lean beef) with citrus or bell peppers to combat fatigue and maximize energy uptake. Also consider adding a morning smoothie packed with Vitamin C-rich fruits to kickstart your day.
7 | Magnesium Deficiency
Magnesium is involved in over 300 biochemical reactions, including the production of ATP (your body’s actual energy currency). A deficiency or low magnesium often shows up as muscle cramps, anxiety, muscle weakness, and the inability to fall asleep – all of which can drain your energy reserves.
The Fix: Recharge Your "Spark Plug"
Eat more magnesium-rich foods like spinach, nuts, leafy greens, and seeds to your meals. A good magnesium supplement can also help fill the gap. But here’s an “energy hack” for you: Take the magnesium supplement or an Epsom salt bath at night. It relaxes the muscles and nervous system, helping you wake up truly rested and restored.
8 | Interruptions to Circadian Rhythms
Our bodies are programmed to follow the sun. When you have irregular sleep patterns—or “social jet lag” from staying up late on weekends—you confuse your internal clock and open yourself up to another common cause of fatigue.
It prevents your body from producing the right levels of melatonin and cortisol required to enter deep, restorative stages of sleep, leading to chronic fatigue and poor-quality sleep.
The Fix: Sync Your Circadian Rhythm
Stick to a consistent wake-up time (yes, even on Saturdays). This helps your body maintain a healthy sleep-wake cycle.
Also, try to get 10 minutes of direct sunlight in your eyes first thing in the morning to “set” your internal clock. You should also try to sleep in a dark bedroom at night
Another great sleep hygiene tip is to keep your bedroom dark at night to help support your circadian rhythm throughout the day.
9 | Hypothyroidism
Your thyroid gland controls your metabolic rate and energy production. If it’s underactive (hypothyroidism), your body’s “engine” is idling too low. In addition to feeling tired, common signs include feeling cold all the time, thinning hair, and weight gain that won’t budge.
The Fix: Check Your Metabolic Thermostat
Ask your doctor for a full thyroid panel—not just TSH. Make sure they check free T3, free T4, and Reverse T3 for a complete picture of your metabolic health.
You can also support your thyroid with a nutrient-rich diet that includes iodine, selenium, and zinc. Or, ask your AlignLife doctor about how our functional nutrition and lab testing services can help.
10 | Lack of Activity
It sounds counterintuitive, but sitting all day makes you more tired. Without movement, circulation slows down, and your mitochondria (energy factories) become dormant.
Exercise boosts your energy levels, releases feel-good hormones, and helps regulate your sleep cycle – making it an easy win to combat fatigue and low energy.
However, beware of “overtraining”—pushing too hard without recovery can lead to burnout.
The Fix: Movement is Medicine
Aim for the “Energy 20.” Just 20 minutes of moderate activity—a brisk walk, a yoga flow, or a quick swim—is enough to flood your brain with endorphins and “turn on” your energy production.
Take Charge of Your Energy
Most fatigue isn’t a life sentence; it’s a puzzle. By choosing just one or two items on this list to address this week—whether it’s drinking more water or setting a “Digital Sunset”—you will start to feel the fog lift.
Need more help with overcoming low energy and getting to the root cause of fatigue? Talk with an AlignLife chiropractor near you. From spinal alignment to functional nutrition, we specialize in getting your “power” back on.
