Feeling tired all the time can be frustrating and impact your overall well-being. A good night’s sleep, regular exercise, and a healthy diet can all help keep you energized throughout the day.

However, sometimes even when you follow these guidelines, you may still feel tired. Here are the top 10 reasons why you might be feeling tired all the time:.

1. Sleep Apnea

Sleep apnea is a condition that causes you to stop breathing while you sleep. This can lead to poor sleep quality, resulting in daytime fatigue. It’s estimated that around 22 million Americans have sleep apnea, yet most remain undiagnosed.

If you snore loudly, feel tired despite logging a full night’s sleep, or have been told by your partner that you stop breathing while you sleep, you should speak to your healthcare provider. Treatment may include a continuous positive airway pressure (CPAP) machine or surgery to correct the root cause of the issue.

2. Iron Deficiency Anemia

Anemia occurs when your blood lacks enough red blood cells or hemoglobin to deliver oxygen to your body’s tissues.

The most prevalent type of anemia is iron-deficiency anemia, usually caused by blood loss due to heavy menstruation, inadequate iron intake, or gastrointestinal bleeding. Other symptoms include chest pain, shortness of breath, and headaches. Your healthcare provider can do a simple test to check for anemia. Your treatment may include iron-rich foods or supplements, or sometimes even a transfusion of red blood cells.

3. Depression

It might be difficult to identify depression when fatigue and exhaustion are the primary symptoms.

Fatigue can stem from a variety of causes when depressed, including changes in appetite or sleeping patterns, an increase in stress hormones, and feelings of hopelessness. If you’ve been feeling consistently tired for two weeks or more, seek therapy or see your healthcare provider. Treatment can involve therapy, medication, or a combination of both.

4. Chronic Fatigue Syndrome

Chronic Fatigue Syndrome (CFS) is a complex disorder categorized by overwhelming fatigue that can’t be attributed to any underlying medical conditions. Signs may include a lack of concentration, memory loss, and muscle pain.

The root cause of CFS is unknown, making it difficult to diagnose and treat. If you’ve been feeling extremely fatigued with other symptoms for six months or more, see your healthcare provider for diagnosis and possible treatment.

5. Dehydration

Drinking enough water is crucial for a variety of health reasons, including keeping you energized.

When you’re dehydrated, your blood pressure decreases, which slows blood circulation and lowers the amount of oxygen that reaches your body’s tissues. This can cause you to feel lethargic. Try to drink at least eight glasses of water per day, depending on your weight and activity level. Additionally, foods like watermelon, oranges, and cucumber can help you stay hydrated.

6. Hypothyroidism

The thyroid gland, located in your neck, produces hormones that regulate metabolism. Hypothyroidism happens when your thyroid gland doesn’t release enough of these hormones, making you feel tired, weak, and depressed.

Other symptoms include weight gain, dry skin, and feeling cold. A simple blood test can diagnose hypothyroidism, and treatment often involves taking hormone replacement therapy.

7. Sleep Deprivation

Sleeping fewer than seven hours a night can cause fatigue, irritability, and reduced cognitive function. Most people require seven to nine hours of sleep per night, so aim to strike a balance.

Consider how much coffee and alcohol you consume, as these substances can interfere with restful sleep. If you regularly struggle to get a good night’s rest, speak to your healthcare provider about possible solutions.

8. Poor Diet

Your body requires nutrients to function optimally, just like your car needs fuel to run. A poor diet can result in fatigue and a lack of energy. Foods rich in nutrients such as vitamins, minerals, and proteins can help you feel energetic.

Limiting processed foods, refined sugar, and caffeine can also help you keep your energy levels more stable throughout the day.

9. Stress

Stress can have a significant effect on your energy levels and leave you feeling exhausted.

When you’re stressed, your body produces stress hormones like cortisol, which do several things, including redirecting your body’s blood flow to your muscles and activating your “fight or flight” response. Over time, persistent stress can lead to chronic exhaustion. To reduce stress, incorporate stress-reducing techniques into your routine like yoga, meditation, or deep breathing.

10. Sedentary Lifestyle

Living a sedentary lifestyle, such as excessively sitting at your desk all day or not moving much, can contribute to chronic fatigue.

Regular physical activity helps to improve circulation, boost your metabolism, strengthen muscles, and maintain a healthy weight. If you don’t follow a regular exercise routine, make it a point to engage in physical activities like walking, gardening, or swimming.