CONSTANTLY TIRED? Causes and tips at a glance

Many of us lead stressful lives and are often tired and listless. But if you are tired all the time, you should find out what causes it.
Why am I tired all the time?
Are you one of those people who constantly feel tired and listless during the day? Is your work or your private life already suffering? We want to show you when tiredness is no longer "normal" and what you can do about it. We also reveal potential causes when you feel fatigued too often.

Why does fatigue occur so often?
Basically, we should realize that we are not machines. Humans are governed by an internal clock and the influence of light, and thus the seasons, play a major role in our organism.

So if you suffer from penetrating tiredness in winter, generally want to sleep more, and simply don't feel as fit and lively, this can be completely natural at first. But if you're constantly tired, you should take notice - because there are also very serious illnesses, such as depression, that produce permanent fatigue.

People with stressful shift work often do not have a regular sleep rhythm and consequently plague themselves with fatigue because they simply do not get enough rest. In this case, the reasons for fatigue are, of course, quite different than in the case of unprocessed private problems or strokes of fate. Nevertheless, the boundaries can also be fluid and ultimately only a visit to the doctor can provide further insight into your fatigue.

Other common causes of constant fatigue
As indicated above, many different reasons can be to blame for being constantly tired. The following triggers often cause fatigue:

General lack of sleep (for example, going to bed too late).
Unhealthy diet (for example, eating very fatty and/or high-calorie foods)
Iron deficiency (especially women often lack iron)
Magnesium deficiency
Lack of vitamins
Weight problems - both overweight and underweight
Alcohol and or drug use
Hormonal causes, for example, PMS or menopause
Poor sleep environment (for example, too high room temperature or poor air quality)
Illnesses - for example, mental illnesses such as anxiety disorders, burnout, depression, neurological disorders such as dementia, or migraines. But also physical illnesses such as colds, flu, chronic sinusitis, anemia, high blood pressure, gastrointestinal diseases, or diabetes
Cancer diseases (these can lead to particularly severe fatigue)

Is chronic fatigue possible?
Although fatigue can become chronic - the so-called chronic fatigue syndrome or exhaustion syndrome occurs rather rarely. Patients are constantly tired and severely fatigued and also suffer, for example, from neck pain and headaches, concentration problems, and/or sleep disorders.

When should I see a doctor about fatigue?
If illnesses such as depression are behind your fatigue, then our tips can of course at most change the symptoms, but not the causes. There is the so-called 3-3-3 rule, according to which you estimate when the day will come when you should definitely see a doctor. The rule says: if the symptoms of fatigue occur for more than three months, more than three days a week, and more than three hours each day, then you should definitely go to the doctor.

Tips: What can you do about constant fatigue?
If you are constantly tired, you should take the following tips to heart:

Diet: In addition to sports and exercise, a balanced diet also plays an important role in how alert you feel or whether you are more prone to fatigue. Fruits, vegetables, and fish rather than meat are a good basis for this. Also make sure you get enough vitamins and nutrients - for example, iron and magnesium. These tips not only prevent fatigue but also strengthen your immune system and harden you against acute infections such as colds. Alcohol and cigarettes are poison for the body and do not provide clarity and freshness. An increased dose of caffeine also tends to make you short-tempered and does not ensure calmness.
Sleep hygiene: If you watch exciting movies (e.g. thrillers or horror films) in the evening or surf the Internet on your smartphone in bed, it is also difficult to get some rest - tiredness is a long time coming. The body then needs more time to switch to rest mode and you lie awake in bed longer. Also, your sleep may be affected. So make sure you turn off electrical appliances for the last hour or two of the day, keep your room at a comfortable temperature (not too warm), darken the room and, ideally, read a little or listen to relaxing music so that tiredness can set in. Good sleep hygiene also includes not arguing with your partner at night. Many people also sleep much better alone than with their partner.
Drinking: We hear it again and again and yet we often still implement it too rarely - drink at least 1.5 to 2 liters of water a day. An effective remedy for fatigue!
Goals: We humans are creatures of habit and when we get so bogged down in our daily routine, we may become lazy and sluggish. As a result, we don't exercise, we don't eat well, and we look at life with skepticism. How you can think positively, you can read here. An optimistic, active approach to life and working on your goals and desires will definitely keep you on your toes and reduce fatigue.
Reading tips: Want to learn even more? Get more in-depth health insights on fatigue - symptoms, and causes here. We'll also show you how to create a nutrition plan that might reduce fatigue. And here you can find out what sleep disorders mean in old age.


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