Why Am I So Tired All the Time?

5 Real Causes (That Aren’t Just “Getting Older”) – and How to Reclaim Your Energy

A Gentle Word Before We Begin

Feeling tired all the time can be incredibly frustrating — and, let’s be honest, sometimes a little worrying. The truth is, fatigue can come from many places. Often, it’s not caused by anything serious, but rather a mix of lifestyle, stress, hormones, or everyday depletion.

That said, here at the feel good edit, we’re not medically trained, and this article is not intended to diagnose or replace professional advice. It’s here to offer support, shared experience, and insights that might resonate with your current reality.

If you’ve been experiencing ongoing or worsening fatigue, please speak to your GP or a qualified healthcare provider. A simple blood test or professional assessment can rule out any underlying conditions and give you the personalised care you deserve.

Now, let’s explore some common — and surprisingly fixable — reasons you might be feeling flat, foggy, or completely knackered lately.

1. You Might Be Nutrient-Depleted — Even If You Eat Well

Even if you’re eating your greens and taking the odd multivitamin, nutrient depletion is incredibly common, especially for women over 40, vegans, vegetarians, or those under long-term stress.

✨Why B12 Matters (And Why You Might Be Low)

Vitamin B12 plays a major role in energy metabolism, nerve health, and brain function. It helps your body convert food into energy, and when you're low, symptoms can sneak up as:

• Extreme fatigue

• Brain fog

• Dizziness or light-headedness

• Pins and needles in hands or feet

Who’s at risk?

• Vegans and vegetarians (B12 is mostly found in animal foods)

• Women with digestive issues (like IBS or low stomach acid)

• Those on certain medications (like PPIs, metformin)

What to do:

• Get tested via your GP (NHS blood panel) or order a private home kit from Medichecks

• If low, B12 supplements come as tablets or sprays, or injections for more severe cases.

  
  

🩸Iron: The Oxygen Carrier Your Body Depends On

Iron helps carry oxygen in your blood. When levels drop (even slightly), your cells literally don’t get the oxygen they need — so you feel sluggish, out of breath, and mentally flat.

Common signs of iron deficiency:

• Pale skin

• Headaches

• Cold hands and feet

• Heart palpitations

• Hair thinning

Key causes for women over 40:

• Years of menstrual blood loss

• Increased demands from perimenopause or pregnancy history

• Low intake of iron-rich foods (especially in plant-based diets)

What to do:

• Ask for a ferritin test, not just standard haemoglobin

• Eat more lentils, pumpkin seeds, tofu, and iron-fortified cereals

• Combine with vitamin C (like citrus or peppers) to increase absorption

  
  

☀️ Vitamin D: The Sunshine Vitamin with a Big Impact

In the UK, vitamin D deficiency is extremely common, especially from October to April. It helps with immune function, mood, and muscle fatigue — and deficiency can cause:

• Chronic tiredness

• Low mood

• Increased illness

• Muscle pain or heaviness

Even if you're getting outside regularly, it’s often not enough sun exposure to maintain healthy levels — especially if you have darker skin.

What to do:

• Take a daily supplement (UK NHS recommends 10 micrograms / 400 IU minimum)

• Consider testing with your GP if symptoms persist

• Pair vitamin D with magnesium for better absorption

  
  

🌿 Magnesium: The Calming Mineral Most of Us Burn Through

Magnesium is involved in over 300 biochemical reactions in the body — including energy production, nerve function, muscle recovery, and sleep regulation.

Low magnesium = twitchy muscles, poor sleep, low mood, and chronic tension.It also helps regulate cortisol (your stress hormone), so it’s key to managing burnout.

What to do:

• Add magnesium-rich foods: leafy greens, nuts, seeds, dark chocolate

• Consider a gentle supplement or magnesium spray/lotion before bed

• Epsom salt baths = dreamy and effective

  
  

2. You’re Mentally Exhausted (Not Just Physically)

This one’s sneaky — because it doesn’t show up as obvious “tiredness.” You might feel foggy, emotionally flat, snappy, or even strangely detached. That’s cognitive fatigue — mental overload from decision-making, stress, screen time, and emotional labour.

Signs it’s mental exhaustion, not just lack of sleep:

• You’re forgetful or struggle to focus on simple tasks

• Small decisions feel overwhelming

• You feel like you’re constantly “on” or can’t relax

• You wake up tired despite technically “sleeping”

  
  

You might not be doing anything physically demanding — but your brain has been running a marathon. Especially if you’re juggling work, caregiving, health worries, and navigating midlife shifts.

How to manage it:

• Set boundaries around information — limit news, social scrolling, and over-explaining yourself

• Reduce decision fatigue: wear the same “uniform” outfits, meal prep once a week, automate basics

• Prioritise low-input activities: walks without a podcast, journalling, mindful dishwashing (yes, really)

🧡 Real talk: One of the most energising things I ever did? Removing all notifications from my phone. My brain sighed with relief within hours.

3. Your Sleep Might Look Fine — But It’s Not Restorative

You might be in bed for 7–9 hours — but still wake up groggy, achy, or completely unrested. That’s because not all sleep is created equal. When your nervous system is activated (from stress, late-night screens, or hormonal changes), it’s harder to get into deep sleep — the phase where real repair happens.

Signs of poor-quality sleep:

• Waking multiple times during the night (even briefly)

• Vivid, chaotic dreams

• Restlessness or twitching

• Not feeling refreshed in the morning

• 
  

What improves restorative sleep:

• Avoid caffeine after 2pm (yes, even decaf has some!)

• Create a wind-down window — soft light, no emails, maybe a bath

• Magnesium or ashwagandha can support deeper relaxation (check with a healthcare provider first)

🌙 I didn’t realise my “8 hours” of sleep was actually broken until I tracked it. Swapping harsh overhead lights for a warm lamp in the evening made a surprising difference.

4. Hormonal Changes Are Draining You

Perimenopause and hormonal shifts in your 40s and 50s can seriously mess with energy — and the changes are often subtle but cumulative. Your levels of estrogen, progesterone and cortisol fluctuate wildly — and that affects everything from blood sugar and sleep, to mood and motivation.

Symptoms of hormone-related fatigue:

• Sudden crashes in the afternoon

• Feeling wired but exhausted

• Poor sleep despite a calm routine

• Weight gain, irritability, or anxiety spikes

  
  

What helps:

• Track your symptoms — apps like Balance or simply noting daily energy levels can reveal patterns

• Eat balanced meals with protein + fat to support blood sugar and hormone health

• Consider professional support — blood tests, HRT conversations, or functional medicine guidance

  
  

5. You’re Doing Too Much — Even If It Doesn’t Look Like It

Modern life loves to glamorise “doing it all.” But constantly performing, producing, parenting, caregiving, and planning? It wears you down, slowly and quietly.

Many women experience functional burnout — still showing up, but emotionally, energetically and mentally on empty.

Hidden signs you’re doing too much:

• Losing interest in things that used to bring joy

• Feeling resentful over “little asks”

• Saying “I’m fine” but feeling on the edge

• Even rest doesn’t feel restful

• 
  

How to reset:

• Say no more often — even to things you think you “should” want

• Replace your to-do list with a done list once a week

• Schedule rest before you hit a wall (not after)

🧡 It took me 47 years to realise that “doing less” isn’t laziness — it’s longevity.

⚠️ A Gentle Reminder: Please Speak to a Professional

Your health matters — and while everything in this blog is offered with care, it’s not medical advice. If your tiredness is long-lasting, getting worse, or affecting your quality of life, please speak to your GP or a qualified healthcare provider. Blood tests, hormone support, and personalised advice can be game-changing. This blog is here to support, not diagnose. You deserve full, qualified care — and you're allowed to ask for it.

Recap: 5 Real Reasons You Might Be Exhausted

Cause	Why It Drains You	What Can Help
Nutrient Deficiencies	Slows energy production, brain + oxygen function	Test B12, iron, D3; supplement wisely
Mental Overload	Constant decisions = no recovery time	Reduce inputs, rest your brain
Shallow Sleep	Poor REM or deep sleep = zero repair	Wind-down routine, track cycles
Hormonal Imbalance	Impacts mood, metabolism, sleep	Balance meals, track cycles, see GP
Overfunctioning	Chronic doing without rest leads to burnout	Set limits, plan recovery, reprioritise joy

Final Words

You’re not lazy. You’re not failing. You’re tired, and your body is asking for change.

The world may try to convince you that your value is in what you do. But your worth isn’t measured by your productivity — and your rest is not a luxury. So breathe. Pause. And begin again gently.