Understanding common causes of fatigues is half the battle when it comes to overcoming it.
Fatigue is something almost everyone can relate to. Whether it’s from a late-night work project, chasing after kids all day, or something deeper, the feeling of exhaustion can take over. But fatigue is more than just being tired—it’s often your body’s way of signaling that something isn’t quite right. While occasional tiredness is normal, persistent fatigue can affect your productivity, mood, and overall quality of life.
Understanding what’s behind your fatigue is the first step toward addressing it. Many causes of fatigue are surprisingly common, like dehydration or too much screen time, while others, such as hormonal imbalances or nutrient deficiencies, may require deeper investigation. Fortunately, most causes are manageable once identified. Let’s dive into these common culprits and, more importantly, what you can do to regain your energy and get back to feeling like yourself.
What is Fatigue? Is it More than Being Tired?)
Fatigue and tiredness are often used interchangeably, but they’re not quite the same. Being tired typically comes after a long day or physical exertion and is resolved with rest or sleep. Fatigue, on the other hand, is a more persistent and overwhelming sense of exhaustion that isn’t always relieved by rest. It’s often a symptom of an underlying issue—whether physical, emotional, or mental—and can affect your ability to perform everyday activities.
While tiredness might involve yawning, feeling sleepy, or having reduced energy after a busy day, fatigue goes deeper. People experiencing fatigue might also report muscle weakness, difficulty concentrating, irritability, or a lack of motivation. Understanding the distinction between the two is crucial for addressing the root cause and finding long-term solutions for sustained energy.
10 Common Causes of Fatigue
1) Stress: The Double-Edged Sword
Not all stress is bad. There’s eustress (good stress) that excites and motivates you, like prepping for a fun event or accomplishing a goal. Then there’s distress (bad stress), which lingers and wears you down. Prolonged distress causes chemical and hormonal imbalances, including elevated cortisol levels, which can disrupt sleep, impair digestion, and deplete your energy reserves.
How to Fix It: Combat distress by making time for activities you enjoy. Whether it’s reading, hiking, or simply catching up with friends, doing something pleasant can help you reset and recharge. You can also incorporate mindfulness practices such as yoga, deep breathing exercises, or meditation to help your body handle stress better. Journaling your thoughts or talking to a therapist can provide additional outlets for stress relief.
2) Screen Time Overload
Blue light exposure from phones, TVs, and e-readers can disrupt your sleep cycle by suppressing melatonin production, the hormone responsible for regulating sleep. Prolonged screen time can also lead to mental fatigue, eye strain, and headaches, all of which contribute to exhaustion.
How to Fix It: 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. Establish 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 mild dehydration can leave you feeling drained. Drinking enough water is essential for carrying nutrients and oxygen to your cells, and when your body doesn’t have enough fluid, your brain and muscles don’t work as efficiently, making you feel sluggish. Dehydration can also cause headaches and impair concentration, further contributing to fatigue.
How to Fix It: Aim to drink half your body weight in ounces of water daily. For example, if you weigh 150 pounds, shoot for 75 ounces. Eating hydrating foods like fruits and vegetables can also help. Carry a water bottle with you throughout the day to make hydration a habit. If plain water feels boring, infuse it with slices of citrus, cucumber, or mint for a refreshing twist.
4) Body Imbalances
Your body works best when everything is in proper alignment. Spinal misalignments can stress your organs, muscles, and nervous system, leading to inefficient communication between your brain and body. Hormonal imbalances, such as low cortisol or estrogen levels, can further sap your energy, making you feel chronically tired.
How to Fix It: Regular chiropractic care can address spinal misalignments. For hormonal imbalances, work with a healthcare provider to identify underlying issues and rebalance your system. Additionally, focus on maintaining good posture during daily activities and incorporating stretching exercises to relieve tension and improve alignment.
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 toxins or not functioning well, fatigue is a common side effect. Symptoms like brain fog, digestive issues, and low immunity often accompany a sluggish liver.
How to Fix It: Support your liver with a healthy diet full of fruits, vegetables, and lean proteins. Consider a liver detox supplement if needed, but consult a professional first. Limit alcohol and processed foods, which can overburden the liver. Drinking green tea or warm water with lemon in the morning can also give your liver a gentle boost.
6) Vitamin C Deficiency
Vitamin C plays a vital role in tissue repair, collagen production, and protecting your body from oxidative stress. It also aids in iron absorption, which is essential for oxygen transport in the blood. Without enough Vitamin C, your energy levels can take a hit, and you may experience symptoms like frequent colds, poor wound healing, and dull skin.
How to Fix It: Supplement with high-quality Vitamin C and include foods like oranges, bell peppers, and strawberries in your diet. Consider adding a morning smoothie packed with Vitamin C-rich fruits to kickstart your day. Pair Vitamin C with iron-rich foods to enhance absorption and further combat fatigue.
7) Magnesium Deficiency
Low magnesium is almost universally overlooked as a cause of symptoms such as fatigue, generalized weakness, muscle cramps, and cardiac arrhythmias.
Magnesium is a key player in over 300 biochemical reactions in the body, including muscle function, energy production, and nervous system regulation. A deficiency can cause muscle cramps, insomnia, and even anxiety, all of which drain your energy reserves.
How to Fix It: Add magnesium-rich foods like spinach, nuts, and seeds to your meals. A good magnesium supplement can also help fill the gap. Soaking in a warm Epsom salt bath is another way to absorb magnesium through your skin while relaxing your muscles.
8) Interruptions to Circadian Rhythms
Our bodies thrive on routine, especially when it comes to sleep. Disruptions to your circadian rhythm—whether from shift work, jet lag, or irregular sleep patterns—can impair the production of melatonin and cortisol, leading to chronic fatigue and poor-quality sleep.
How to Fix It: Stick to a consistent wake-up time, even on weekends. This helps your body maintain a healthy sleep-wake cycle. Incorporate natural light exposure during the day and keep your bedroom dark at night to support your circadian rhythm. Avoid caffeine and heavy meals in the evening to improve your sleep quality.
9) Hypothyroidism
Your thyroid gland controls your metabolic rate, energy production, and overall vitality. When it’s underactive, you’ll likely feel sluggish and may experience other symptoms like weight gain, hair thinning, depression, or sensitivity to cold temperatures.
How to Fix It: Ask your doctor for a thorough thyroid panel that includes free T3, free T4, and reverse T3. A proper diagnosis can lead to effective treatment. Additionally, support thyroid health with a nutrient-rich diet that includes iodine, selenium, and zinc. Consider consulting a nutritionist to create a thyroid-friendly meal plan.
10) Lack of Activity
Exercise releases feel-good hormones like endorphins and helps regulate your sleep cycle. Without enough physical activity, your body becomes deconditioned, leading to poor circulation, weak muscles, and low energy. Conversely, overtraining can lead to burnout and excessive fatigue.
How to Fix It: Aim for 20-30 minutes of moderate activity most days. A morning or afternoon workout can boost your energy levels and help you sleep better. Incorporate activities you enjoy, such as dancing, swimming, or yoga, to make exercise a consistent and pleasurable part of your routine.
Take Charge of Your Energy
Most common causes of fatigue can be identified and addressed with simple lifestyle changes. From staying hydrated and sticking to a sleep routine to seeking chiropractic care and supplementing with essential nutrients, there are plenty of ways to fight back against fatigue. Start by tackling one or two items on this list, and you’ll likely see a noticeable difference in your energy levels in just a few weeks. Remember, small, consistent efforts can lead to significant improvements in how you feel every day.
Need more help with overcoming fatigue? Talk with an AlignLife chiropractor near you. We’ll help you get to the root cause of your symptoms and on the path to better health.
