This Is Why You Feel Tired All The Time (And How To Combat It) | HuffPost Life

Take that exhaustion 👊

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Life Editor at HuffPost UK

Us Brits are a sleep deprived nation with a whopping 70% of us not getting the recommended eight hours of sleep per night.

As a result, exhaustion has become so common that its gained its own acronym: TATT, which stands for “tired all the time”.

According to the NHS, lack of shut-eye is a major cause of TATT, but the condition should not be dismissed as a normal part of 21st century life.

If you’re struggling to sleep, it could be a sign of serious psychological stress.

Alternatively, a person may experience exhaustion when they have no apparent problems sleeping at all. In this case, TATT could be a sign of a physical underlying health condition that needs addressing.

fizkes via Getty Images

What is the difference between tiredness and exhaustion?

Feeling a little groggy every now and then is a common symptom of tiredness, but those who report feeling tired all the time are experiencing exhaustion.

Dr Sam Rodgers, general practitioner and medical director of online health checker Medichecks, explains the difference.

“Everyone feels tired, at the end of a busy day or a long flight or marathon training. Tiredness will ease after rest and recovery and does not stop you from what you are doing,” he tells HuffPost UK.

“Exhaustion is when you are completely drained, both physically and mentally, to the extent that you cannot carry out your normal activities at work or home.”

Dr Clare Morrison, the general practitioner for online doctor service MedExpress, adds that “the main difference between tired and exhausted is simply the degree of weariness”.

“So if someone runs a couple of kilometres or puts in a seven hour study day, they’d be tired,” she tells HuffPost UK.

“On the other hand, if they ran 10 miles or worked for 24 hours, they’d be exhausted.”

Why do I feel tired all the time?

According to Dr Rodgers, a number of lifestyle factors can lead to TATT.

“There are obvious factors such as a lack of sleep, not eating well, not exercising or feeling over-stressed and trying to fit in too much,” he says.

“It’s also important not to forget our emotional and psychological health, if there is no physical cause identifiable then we would recommend talking through your symptoms with your GP.”

Dr Morrison adds that feeling tired all the time could be a symptom of a more serious underlying health issue. These can include:

:: Thyroid problems
:: Diabetes
:: Food intolerances
:: Sleep apnoea - where the walls of the throat relax and narrow during sleep

According to Dr Morrison, consuming “too much alcohol” can also lead to TATT, so patients should forget about that “night cap” and stick within the NHS’ maximum consumption recommendations.

The NHS also suggests that being overweight or underweight can cause tiredness.

“That’s because your body has to work harder than normal to do everyday activities,” the website explains.

“If you’re underweight, you have less muscle strength, and you may feel tired more quickly.”

How can I feel more energised?

If there is no obvious reason for why you’re experiencing TATT, visit your GP. They will likely refer you for blood tests to rule out any of the medical causes of tiredness mentioned above.

However, Dr Rodgers says you may be able to reduce symptoms of TATT yourself by “assessing your lifestyle and maybe making some basic changes”.

“Most of us need seven to eight hours sleep and it’s best to avoid using your phone or watching TV an hour before you go to bed. Instead, have a warm bath and read a book to help you prepare for sleep,” he says.

“Try to exercise three times a week as a minimum and follow a balanced diet with plenty of oily fish, leafy green vegetables and fruit - eating well will also help to make you feel more energetic.”

He adds that as well as impacting your lung health, smoking can make you tired, so consider trying to quit.

“Get some fresh air - get out at lunchtime for a quick walk around the block or switch the gym to an outdoor run or park workout,” he says.

“If you have a busy lifestyle, make sure you give yourself some time off. Keep a couple of evenings and weekends free so that you can just go home and relax.”

Dr Morrison adds that ensuring you’re in bed before midnight can help you feel recharged, as can taking up relaxing hobbies such a meditation.

If tiredness persists, both GPs recommend going to visit your doctor for support, tests and further advice.

10 Top Tips For An Amazing Sleep

Take A Tip From NASA(01 of10)

There are sleep apps and then there is the Sleep Genius app. Created by the world’s leading authorities in neuroscience, sleep sound and music, it was developed following research helping NASA get astronauts to sleep.

Using a combination of neurosensory algorithms and sounds delivered through scientifically composed music it creates ‘an optimal sleep environment’ to balance REM and non-REM sleep. Clinical trials of the app were shown to be 77% effective in improving patients’ sleep patterns. It’s got to be worth a go, surely. (credit:PeopleImages via Getty Images)

Breathe Through Your Left Nostril(02 of10)

Left nostril (Ida) breathing is a traditional yoga technique that is said to promote relaxation and aid the onset of sleep. “This breathing technique helps calm the mind,” says Cheryl MacDonald yoga elder and founder of Yogabellies.

“While lying in bed, close your right nostril with your right thumb, your other fingers stretched straight up pointing towards the sky. Rest your left hand on your left knee forefinger and thumb touching with other fingers straight and outstretched (Gyan Mudra). Close your eyes and concentrate on your ‘third eye’ (between the eybrows.) Begin to breathe long and deep through your left nostril only. Continue for three minutes.” (credit:Veronique Beranger via Getty Images)

Hum(03 of10)

“Another yoga technique that can help calm the mind and induce sleep is ‘Brahamarri, or ‘humming bee breath’,” says MacDonald.

“Lying down in bed, take a few deep breaths. Take the hands to the ears, elbows pointing out. Inhale through both nostrils and then exhale making a humming sound like a bee. Allow the length of the breath to extend naturally and without force, humming until the body is empty of breath and then inhaling again. Practice for five minutes each day.” (credit:Kay Blaschke via Getty Images)

Rethink Your Caffeine Curfew(04 of10)

Most of us try to avoid drinking coffee too close to bedtime. But what many of us don’t realise is just how long caffeine stays in the bloodstream.

“When you take a drug, it takes a while to reach its maximum concentration in your blood then, over time, its concentration decreases. When it gets to half of the highest level it was at, this is called its half-life,” explains John Groeger, Professor of Psychology at the University of Hull.

“Coffee reaches its half-life about five or six hours after you drink it. So if you have two cups of coffee, it’s the same as having one five or six hours later. If you have two coffees at 5pm, it’s the same as having one at 10’o’clock.”

Self-confessed caffeine fan Groeger recommends having a lunchtime curfew. (credit:FogStock/Alin Dragulin via Getty Images)

Keep A Sleep Diary(05 of10)

Keeping a sleep diary can reveal just how much you’ve been sabotaging your own sleep patterns. On one page, record your sleep patterns, including how long it took you to get to sleep, how much you were awake during the night and how sleepy you felt the next day. Then, on the opposite page, make a note of any lifestyle factors, such as your coffee and alcohol intake, eating patterns, how much exercise you did, and the times of day you did them.

Over time, this should help you build a clear picture of how much sleep you need and the triggers that affect your sleep. That way you can tailor your sleep hygiene plan to meet your specific needs. (credit:George Doyle via Getty Images)

Exercise Every Day(06 of10)

“Try to exercise for 20 to 30 minutes every day. Daily exercise can help to use all of the energy you've stored from eating and so can help you sleep,” says Jade Wells, a Physiologist at Nuffield Health.

“When you workout is equally important because exercise can also cause a spike in adrenaline, which keeps your body in an alert state. For maximum benefit, try to get your exercise about five to six hours before going to bed.” (credit:Thomas Barwick via Getty Images)

Get A New Bed(07 of10)

According to leading sleep expert Professor Chris Idzikowski, buying a new bed could be more effective than sleeping tablets.

His New Bed Old Bed Study, commissioned by The Sleep Council back in 1998, measured the amount and quality of sleep people were getting on a new bed compared to their old one, found that, when replacing an uncomfortable bed, a new bed was associated with an increase of 42 minutes sleep.

By contrast, he said that research on Over The Counter (OTC) sleep aids has never shown a better improvement than 5-10 minutes extra sleep. (credit:Jamie Grill via Getty Images)

Rewind You Day(08 of10)

Giving your brain a simple, not-too taxing, task to focus on can be helpful way to distract your mind from ruminating on today’s awkward meeting or tomorrow’s insurmountable to-do list, helping to restore balance and calm the mind.

“Try to remember your day backwards,” suggests chartered physiotherapist and author of The Good Sleep Guide, Sammy Margo. “Sounds easy until you try it. Start from your bedtime routine and work your way backwards to when you woke up. You probably won’t make it to lunchtime!” (credit:Indeed via Getty Images)

Don't Worry About It(09 of10)

According to the Great British Sleep Survey 2012, 79% or those surveyed said they lay awake worrying about how long they'd been lying awake!

If stressing about sleep is what's keeping you awake, it could be time to break the cycle by switching your thoughts to something else. Try getting out of bed and engaging in an activity, such as light reading, and forget about catching those ZZZZs. Once your mind has calmed down, you might be surprised how quickly you feel drowsy. (credit:Dave and Les Jacobs via Getty Images)

Try Acupressure(10 of10)

Research suggests acupressure, which involves massaging certain pressure points on the body, could help to improve sleep quality.

Leading sleep expert, Professor Chris Idzikowski suggests: “Put your thumb on the point between your eyebrows at the top of your nose, where there’s a slight indent. Hold for 20 seconds, release briefly and repeat twice more.

“Next, sit on the edge of the bed and put your right foot across your left knee. Find the slight indent between your big toe and second toe and press in the same way.

“Finally, still supporting your right foot, find the point just below the nail on the upper side of your second toe. Using the thumb and forefinger of your right hand, gently squeeze the toe.” (credit:Tetra Images via Getty Images)

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