Tiredness is a natural response to physical or mental exertion. Whether you have spent a long day at work, had a busy weekend, or worked out intensely at the gym, you can expect to feel tired at some point.

However, when tiredness becomes an ongoing concern, it can be a sign of an underlying health problem. This article will explore some common causes of fatigue, tips on how to combat it, and when to seek medical help.

What Causes Tiredness?

There are several reasons why you may feel tired. Here are some of the most common causes:.

Lack of Sleep

One of the most obvious reasons why you may feel tired is because you are not getting enough sleep. Adults need between 7 to 9 hours of sleep each night. If you are consistently getting less than that, your body will feel the effects.

Even short-term sleep deprivation can affect your mood, cognitive abilities, and physical performance. Chronic sleep deprivation can contribute to serious health problems such as obesity, high blood pressure, and diabetes.

Poor Sleep Quality

Even if you are getting enough hours of sleep, poor sleep quality can leave you feeling exhausted. This can be due to several factors, including:.

Snoring or sleep apnea
Restless leg syndrome
Nightmares or night sweats
Drinking alcohol or caffeine before bed
Using electronic devices before bed

Stress

Stress is a common cause of exhaustion. When you are stressed, your body releases cortisol, a hormone that can make it difficult to fall and stay asleep.

Additionally, stress can cause muscle tension, headaches, and digestive issues, all of which can contribute to feeling tired.

Poor Diet

What you eat can affect how tired you feel. Eating too many processed foods and not enough fruits, vegetables, and whole grains can leave you feeling sluggish. Additionally, skipping meals or not getting enough protein can contribute to feeling tired.

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Sedentary Lifestyle

If you spend most of your time sitting down, your body may feel tired as a result. When you do not engage in physical activity, your muscles weaken, and your metabolism slows down. This can lead to feelings of lethargy and constant fatigue.

How to Combat Tiredness

If you are feeling tired, there are several things you can do to combat it:.

Get Enough Sleep

Make sure you are getting enough sleep each night. Aim for at least 7 hours of sleep each night, and establish a bedtime routine to help you relax and wind down before bed.

Eat a Balanced Diet

Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains can provide you with the energy you need to get through the day. Additionally, make sure to eat protein with each meal and avoid sugary snacks and processed foods.

Exercise Regularly

Physical activity is an excellent way to combat tiredness. Regular exercise can help you sleep better, improve your mood, and boost your energy levels. Aim for at least 30 minutes of moderate-intensity exercise each day.

Reduce Stress

Find ways to reduce your stress levels. This may include practicing mindfulness, yoga, or meditation. Additionally, avoid caffeine and limit your alcohol intake as both can contribute to feelings of anxiety and stress.

Stay Hydrated

Dehydration can leave you feeling tired and sluggish. Make sure you drink enough water throughout the day to stay hydrated. Aim for at least 8 cups of water a day.

When to Seek Medical Help

If your tiredness persists despite making lifestyle changes, you may have an underlying health problem. Here are some signs that you should see a doctor:.