Fatigue – Better Health Channel

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Summary

Read the full fact sheet

• Fatigue can be caused by a number of factors working in combination (such as medical conditions, illnesses, unhealthy lifestyle choices, workplace problems, grief and stress).
• Fatigue is a known risk factor in motor vehicle and workplace accidents.
• Always see your doctor for diagnosis if you experience chronic tiredness or lack of energy.

About fatigue

Fatigue is a feeling of constant exhaustion, burnout or lack of energy. It can be physical, mental or a combination of both. Fatigue can affect anyone – most adults experience it at some time in their life.

Each year, around 1.5 million Australians see their doctor about fatigue. Fatigue is a symptom, not a condition.

For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising.

If you are getting enough sleep, eating healthily and exercising regularly but struggle with motivation, concentration and going about your daily activities, you may be experiencing fatigue that needs further investigation.

Symptoms of fatigue

Fatigue symptoms can be physical, mental and emotional and may include:

• chronic tiredness, sleepiness or lack of energy
• headache
• dizziness
• sore or aching muscles
• muscle weakness
• slowed reflexes and responses
• impaired decision-making and judgement
• moodiness (such as irritability)
• impaired hand-to-eye coordination
• appetite loss
• reduced immune system function
• blurry vision
• short-term memory problems
• poor concentration
• hallucinations
• reduced ability to pay attention to the situation at hand
• low motivation.

Causes of fatigue

The wide range of causes that can trigger fatigue include:

• Medical causes– unrelenting exhaustion may be a sign of an underlying illness or condition (such as flu, glandular fever, chronic fatigue syndrome, thyroid disorders, heart disease or diabetes).
• Lifestyle-related causes – alcohol or drugs or lack of regular exercise can lead to feelings of fatigue.
• Workplace-related causes – workplace stress can lead to feelings of fatigue
• Emotional concerns and stress – fatigue is a common symptom of mental health problems (such as depression and grief), and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

Fatigue can also be caused by a number of factors working in combination.

Medical causes of fatigue

There are a number of diseases and disorders which trigger fatigue. If you experience prolonged bouts of fatigue, consult your doctor.

Common lifestyle factors that can cause fatigue include:

• Lack of sleep – typically adults need about eight hours of sleep each night. Some people try to get by on fewer hours of sleep.
• Too much sleep – adults sleeping more than 11 hours per night can lead to excessive daytime sleepiness.
• Alcohol and drugs – alcohol is a depressant drug that slows the nervous system and disturbs normal sleep patterns. Other drugs (such as cigarettes and caffeine), stimulate the nervous system and can cause insomnia.
• Sleep disturbances – disturbed sleep may occur for a number of reasons. For example, noisy neighbours, young children who wake in the night, a snoring partner, or an uncomfortable sleeping environment (such as a stuffy bedroom).
• Lack of regular exercise and sedentary behaviour – physical activity is known to improve fitness, health and wellbeing, reduce stress, and boost energy levels. It also helps you sleep.
• Poor diet – low kilojoule diets, low carbohydrate diets or high energy foods that are nutritionally poor don’t provide the body with enough fuel or nutrients to function at its best. Quick fix foods (such as chocolate bars or caffeinated drinks), only offer a temporary energy boost that quickly wears off and worsens fatigue.
• Individual factors – personal illness or injury, illnesses or injuries in the family, too many commitments (for example, working two jobs) or financial problems can cause fatigue.

Common workplace issues that can cause fatigue include:

• Shift work – the human body is designed to sleep during the night. This pattern is set by a small part of the brain known as the circadian clock. A shift worker confuses their circadian clock by working when their body is programmed to be asleep.
• Poor workplace practices – can add to a person’s level of fatigue. These may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment (such as excessive noise or temperature extremes), boredom, working alone with little or no interaction with others, or fixed concentration on a repetitive task.
• Workplace stress – can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, constant change, or threats to job security.
• Burnout – can be described as striving too hard in one area of life while neglecting everything else. ‘Workaholics’, for example, put all their energies into their career, which puts their family life, social life and personal interests out of balance.
• Unemployment – financial pressures, feelings of failure or guilt, and the emotional exhaustion of prolonged job hunting can lead to stress, anxiety, depression and fatigue.

Psychological causes of fatigue

Studies suggest that psychological factors are present in at least 50 per cent of fatigue cases. These may include:

• Depression – this illness is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
• Anxietyand stress – a person who is chronically anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
• Grief – losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

Diagnosing fatigue

As fatigue can present a vast range of symptoms and be caused by many different factors working in combination, diagnosis can be difficult. Your doctor may diagnose fatigue using a number of tests including:

• Medical history – recent events such as childbirth, medication, surgery or bereavement may contribute to fatigue.
• Physical examination – to check for signs of illness or disease. Your doctor may also ask detailed questions about diet, lifestyle and life events.
• Tests – such as blood tests, urine tests, x-rays and other investigations. The idea is to rule out any physical causes (for example anaemia, infection or hormonal problems).

Treating fatigue

Fatigue is a symptom – something you can feel and describe – not a condition or disease. To reduce your fatigue you first need to understand what the underlying reasons for your fatigue are.

If fatigue is having a negative effect on your quality of life, or causing you distress, then consider speaking with your doctor or a health professional. By asking questions, they will help you work out why you are experiencing fatigue, and offer some suggestions on how to find relief.

If necessary, your doctor might suggest certain medical tests if there is a reasonable chance the cause of your fatigue may be an undiagnosed medical issue (for example, anaemia or thyroid dysfunction).

Fortunately, for most people fatigue will get better over time on its own or with some simple and practical lifestyle changes.

Where to get help

• Your GP (doctor)
• A psychologist

• Wilson J, Morgan S, Magin P, et al. , Fatigue – a rational approach to investigationExternal Link, Australian Family Physician, vol. 43, no. 7, pp. 457-461, The Royal Australian College of General Practitioners.
• FatigueExternal Link,, MedlinePlus, US National Library of Medicine.
• FatigueExternal Link, Mayo Clinic, USA.
• Fatigue in the workplaceExternal Link, WorkSafe Victoria.

This page has been produced in consultation with and approved
by:

Department of Health State Government of Victoria

This page has been produced in consultation with and approved
by:

Department of Health State Government of Victoria

Give feedback about this page

Was this page helpful?

More information

Content disclaimer

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.

Reviewed on: 30-06-2015

Fatigue – Better Health Channel

Actions for this page

Summary

Read the full fact sheet

• Fatigue can be caused by a number of factors working in combination (such as medical conditions, illnesses, unhealthy lifestyle choices, workplace problems, grief and stress).
• Fatigue is a known risk factor in motor vehicle and workplace accidents.
• Always see your doctor for diagnosis if you experience chronic tiredness or lack of energy.

About fatigue

Fatigue is a feeling of constant exhaustion, burnout or lack of energy. It can be physical, mental or a combination of both. Fatigue can affect anyone – most adults experience it at some time in their life.

Each year, around 1.5 million Australians see their doctor about fatigue. Fatigue is a symptom, not a condition.

For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising.

If you are getting enough sleep, eating healthily and exercising regularly but struggle with motivation, concentration and going about your daily activities, you may be experiencing fatigue that needs further investigation.

Symptoms of fatigue

Fatigue symptoms can be physical, mental and emotional and may include:

• chronic tiredness, sleepiness or lack of energy
• headache
• dizziness
• sore or aching muscles
• muscle weakness
• slowed reflexes and responses
• impaired decision-making and judgement
• moodiness (such as irritability)
• impaired hand-to-eye coordination
• appetite loss
• reduced immune system function
• blurry vision
• short-term memory problems
• poor concentration
• hallucinations
• reduced ability to pay attention to the situation at hand
• low motivation.

Causes of fatigue

The wide range of causes that can trigger fatigue include:

• Medical causes– unrelenting exhaustion may be a sign of an underlying illness or condition (such as flu, glandular fever, chronic fatigue syndrome, thyroid disorders, heart disease or diabetes).
• Lifestyle-related causes – alcohol or drugs or lack of regular exercise can lead to feelings of fatigue.
• Workplace-related causes – workplace stress can lead to feelings of fatigue
• Emotional concerns and stress – fatigue is a common symptom of mental health problems (such as depression and grief), and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

Fatigue can also be caused by a number of factors working in combination.

Medical causes of fatigue

There are a number of diseases and disorders which trigger fatigue. If you experience prolonged bouts of fatigue, consult your doctor.

Common lifestyle factors that can cause fatigue include:

• Lack of sleep – typically adults need about eight hours of sleep each night. Some people try to get by on fewer hours of sleep.
• Too much sleep – adults sleeping more than 11 hours per night can lead to excessive daytime sleepiness.
• Alcohol and drugs – alcohol is a depressant drug that slows the nervous system and disturbs normal sleep patterns. Other drugs (such as cigarettes and caffeine), stimulate the nervous system and can cause insomnia.
• Sleep disturbances – disturbed sleep may occur for a number of reasons. For example, noisy neighbours, young children who wake in the night, a snoring partner, or an uncomfortable sleeping environment (such as a stuffy bedroom).
• Lack of regular exercise and sedentary behaviour – physical activity is known to improve fitness, health and wellbeing, reduce stress, and boost energy levels. It also helps you sleep.
• Poor diet – low kilojoule diets, low carbohydrate diets or high energy foods that are nutritionally poor don’t provide the body with enough fuel or nutrients to function at its best. Quick fix foods (such as chocolate bars or caffeinated drinks), only offer a temporary energy boost that quickly wears off and worsens fatigue.
• Individual factors – personal illness or injury, illnesses or injuries in the family, too many commitments (for example, working two jobs) or financial problems can cause fatigue.

Common workplace issues that can cause fatigue include:

• Shift work – the human body is designed to sleep during the night. This pattern is set by a small part of the brain known as the circadian clock. A shift worker confuses their circadian clock by working when their body is programmed to be asleep.
• Poor workplace practices – can add to a person’s level of fatigue. These may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment (such as excessive noise or temperature extremes), boredom, working alone with little or no interaction with others, or fixed concentration on a repetitive task.
• Workplace stress – can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, constant change, or threats to job security.
• Burnout – can be described as striving too hard in one area of life while neglecting everything else. ‘Workaholics’, for example, put all their energies into their career, which puts their family life, social life and personal interests out of balance.
• Unemployment – financial pressures, feelings of failure or guilt, and the emotional exhaustion of prolonged job hunting can lead to stress, anxiety, depression and fatigue.

Psychological causes of fatigue

Studies suggest that psychological factors are present in at least 50 per cent of fatigue cases. These may include:

• Depression – this illness is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
• Anxietyand stress – a person who is chronically anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
• Grief – losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

Diagnosing fatigue

As fatigue can present a vast range of symptoms and be caused by many different factors working in combination, diagnosis can be difficult. Your doctor may diagnose fatigue using a number of tests including:

• Medical history – recent events such as childbirth, medication, surgery or bereavement may contribute to fatigue.
• Physical examination – to check for signs of illness or disease. Your doctor may also ask detailed questions about diet, lifestyle and life events.
• Tests – such as blood tests, urine tests, x-rays and other investigations. The idea is to rule out any physical causes (for example anaemia, infection or hormonal problems).

Treating fatigue

Fatigue is a symptom – something you can feel and describe – not a condition or disease. To reduce your fatigue you first need to understand what the underlying reasons for your fatigue are.

If fatigue is having a negative effect on your quality of life, or causing you distress, then consider speaking with your doctor or a health professional. By asking questions, they will help you work out why you are experiencing fatigue, and offer some suggestions on how to find relief.

If necessary, your doctor might suggest certain medical tests if there is a reasonable chance the cause of your fatigue may be an undiagnosed medical issue (for example, anaemia or thyroid dysfunction).

Fortunately, for most people fatigue will get better over time on its own or with some simple and practical lifestyle changes.

Where to get help

• Your GP (doctor)
• A psychologist

• Wilson J, Morgan S, Magin P, et al., Fatigue – a rational approach to investigationExternal Link, Australian Family Physician, vol. 43, no. 7, pp. 457-461, The Royal Australian College of General Practitioners.
• FatigueExternal Link,, MedlinePlus, US National Library of Medicine.
• FatigueExternal Link, Mayo Clinic, USA.
• Fatigue in the workplaceExternal Link, WorkSafe Victoria.

This page has been produced in consultation with and approved
by:

Department of Health State Government of Victoria

This page has been produced in consultation with and approved
by:

Department of Health State Government of Victoria

Give feedback about this page

Was this page helpful?

More information

Content disclaimer

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.

Reviewed on: 30-06-2015

Feeling constantly tired. Treatment and recovery.

Contents:

• Types of fatigue
• Diagnosis and treatment of chronic fatigue
• Prevention and rehabilitation

Sometimes a person has such an unpleasant state when he feels constant weakness, weakness, lack of energy. It continues even after a long sleep. The person notes that fatigue does not correspond to the loads at all. With this condition, it is necessary to understand and find out its cause.

Causes of constant fatigue:

• iron deficiency anemia – in addition to fatigue, there is a rapid heartbeat, it becomes difficult to breathe, the skin becomes pale;
• coronary heart disease – a sharp decline in strength is a symptom that portends myocardial infarction;
• diabetes mellitus types 1 and 2. With insulin resistance, glucose does not enter the cells, they do not receive energy, which causes fatigue;
• oncology. Fatigue and apathy can be symptoms of the formation of malignant tumors;
• deficiency of potassium, magnesium, vitamin B12, which regulates the process of maturation of red blood cells. With this deviation, the normal development of blood cells is disturbed, which can lead to anemia and damage to the nervous system;
• vitamin D deficiency. In this case, depressive states, apathy develop;
• low blood pressure;
• hypothyroidism and other thyroid disorders;
• unbalanced diet. Lack of any trace elements or vitamins in the diet;
• so, for example, vegetarians who do not eat meat and fish, but at the same time do not make up for the lack of animal protein in the diet with vegetable protein (primarily legumes), often suffer from chronic fatigue. Another example of malnutrition is the frequent replacement of essential proteins and complex carbohydrates with simple carbohydrates that are simple and quickly digestible – sweets and pastries. Such nutrition causes sharp fluctuations in blood sugar, as a result – the appearance of constant fatigue;
• too much coffee;
• drowsiness and chronic fatigue can be caused by fairly common drugs: sleeping pills, tranquilizers, antihistamines, certain categories of oral contraceptives;
• clinical depression is also often accompanied by a lack of energy, apathy;
• persistent fatigue accompanies any infectious disease. Additional symptoms in this case will be fever, headache, upset stool;
• often this condition is explained by too high loads or stresses. Then the situation can be corrected by reducing the load and normalizing the regime of the day;
• pregnancy or menopause, that is, conditions accompanied by changes in hormonal levels;
• smoking. The consequence of this habit is a lack of oxygen in the blood and tissues, problems with blood vessels;
• lack of oxygen due to any cause, including a basic lack of fresh air in the room, or lack of regular walks. Lack of oxygen causes a feeling of drowsiness. If there is insufficient air exchange in the room where you are forced to stay, additional ventilation is necessary. In addition, you need to be outdoors every day.

As follows from the above, there are many causes of chronic fatigue. Only a specialist can single out the most significant and help overcome this unpleasant condition.

Chronic fatigue syndrome is a task not only for a therapist, but also for a neuropathologist, immunologist, and endocrinologist.

Types of fatigue

Decreased activity in daily life can be explained by various causes, both in the medical and psychological fields.

Types of everyday fatigue can be divided into several categories:

1. Professional. A person has an unloved job that does not arouse interest. Since it takes a long time to engage in this activity, the psycho-emotional state gradually worsens. But such deterioration is taken as fatigue.
2. Emotional. In the off-season, a person experiences a lack of vitamins (as a rule, in late autumn and before the beginning of spring). In this case, apathy and blues are felt, and in some cases, constant anxiety. Lack of time, instability of emotions are also assessed as fatigue.
3. Hormonal. Nutrient imbalances are often caused by malfunctions in the endocrine system, insufficient production of estrogen, and a lack of dietary iron. Such a violation of the ratio of useful substances leads to fatigue that is difficult to overcome.
4. Food. Occurs when overloaded with heavy food with a lot of calories. For its processing, you have to spend a lot of energy, so in the afternoon a person feels tired and lacks strength, closer to night the condition worsens.
5. Physical. Even a small load or short-term activity leads to fatigue. Usually it is a symptom of some disease. To deal with this problem, you need to see a doctor.
6. Violation of sleep patterns, as well as the ratio of work and rest. This state of affairs contributes to the appearance of asthenia, lack of concentration, memory loss.

Diagnosis and treatment of chronic fatigue

At the doctor’s appointment, a visual examination is performed, blood pressure is measured, an anamnesis is taken. In accordance with the data obtained, the patient receives referrals for examinations:

• UAC. Laboratory analysis allows you to determine the decrease in hemoglobin due to lack of iron;
• iron deficiency problems are solved by proper nutrition and intake of this element in the form of a dietary supplement. In this case, blood loss should be excluded, for example, heavy menstruation in a woman, when she loses a significant amount of blood every month. To solve this problem, a woman is sent for a consultation with a gynecologist;
• blood test for sugar. If the value exceeds the norm, then there are problems with the functioning of the pancreas. The patient is sent for a consultation with an endocrinologist;
• blood biochemistry. It is necessary to determine the content of elements such as magnesium and potassium. The lack of these elements can lead to permanent fatigue;
• thyroid hormones. If their number is higher or lower than normal, you should come to an appointment with an endocrinologist;
• ECG. Heart disease provokes increased fatigue. An electrocardiogram is required if, along with fatigue, the patient complains of shortness of breath and periodic chest discomfort. An ECG is best combined with an ultrasound of the heart. These are safe procedures that do not cause discomfort, and allow you to get a lot of information about the state of the cardiovascular system. If the results do not fit into the norm, the therapist sends the patient for a consultation with a doctor – a cardiologist.

If there are no abnormalities in the prescribed tests, it will be useful to make an immunogram. A number of diseases, including infectious, allergic, autoimmune, occur with constant fatigue.

If, along with fatigue, the patient complains of headaches, he is referred to a neurologist and an ultrasound of the vessels of the neck is prescribed.

Informative fundus examination performed by an ophthalmologist. So changes in the vessels of this area will indicate the presence of hypertension or diabetes.

Treating chronic fatigue syndrome will take a long time. You may have to visit such specialized specialists as a rheumatologist, immunologist, infectious disease specialist.

After the cause of the disorder is identified, doctors will prescribe a comprehensive treatment. The list of drugs is compiled individually.

Prevention and rehabilitation

Recovery plays a special role in treatment. It is necessary to start with a review of habits and lifestyle in general.

1. Day mode. There should be clearly defined times for sleep and for vigorous activity. Overtime work should be removed, or left only as an exception. Mandatory days off, which are desirable to spend in nature. Full vacation is required at least once a year.
2. Therapeutic exercise. Sports loads should be increased smoothly and gradually. A person who is not a professional athlete should perform exercises with a moderate load.
3. Full sleep. You need to sleep at night, and at least 6 – 8 hours. The period of sleep should be chosen based on individual physiological characteristics. Melatonin is responsible for counteracting stress, and this hormone is produced only at night.
4. Chronic disease control. Any disease affects the state of the body. In general, seemingly minor health problems, such as sinusitis, for example, or a chronic runny nose, provoke fatigue, as they prevent enough oxygen from entering the bloodstream.
5. Health measures. Swimming and massage have a positive effect on health.
6. Psycho-emotional unloading. Psychological methods help well with constant fatigue. It is necessary to create a calm atmosphere at home, attend auto-training. If you are not satisfied with your job, it is better to change it.

In any case, chronic fatigue syndrome can be successfully dealt with. You should not self-medicate. It will be much more effective to contact a doctor, and then follow his recommendations.

Information verified by an expert

Daniel El-Aswad

Neurologist high. cat., master’s degree in neurology First Moscow State Medical University. THEM. Sechenov, scientific researcher, chief clinic. department, ultrasound specialist. Work experience — 28 years

6 causes of fatigue and how to deal with it

Health

December 5, 2016

We are used to thinking that fatigue is associated with the hectic pace of modern life and lack of sleep. But it’s not only that.

Misconceptions about fatigue

According to historians, people have long complained about fatigue and said that life used to be easier. At various times, the causes of fatigue were considered the location of the planets in the sky, an insufficiently pious lifestyle, and even a subconscious desire for death, which Sigmund Freud wrote about.

In the 19th century, a new diagnosis appeared – neurasthenia. The American physician George Beard claimed that this condition, allegedly arising from overwork of the nervous system, leads to physical and mental fatigue, as well as irritability, hopelessness, toothache and dry hair. Beard blamed neurasthenia on such newfangled inventions as the steam engine and the telegraph, as well as the increase in the number of printed publications and women’s education.

So, if fatigue is not directly related to the modern rhythm of life, perhaps it can be explained by lack of sleep.

Scientists distinguish between the need for sleep and actual fatigue. These two concepts are closely related, but not identical.

To determine what exactly is tormenting you, a special sleep latency test, which is widely used in sleep centers, will help.

This test is based on the following idea. If during the day you lie down and fall asleep in just a few minutes, then you either did not get enough sleep, or suffer from some kind of sleep disorder. If you do not fall asleep within 15 minutes, but feel tired, fatigue may be the cause.

Causes of Fatigue

1. Circadian Rhythm Disorder

Mary Harrington of Smith College in Northampton, Massachusetts is one of the few scientists who are looking for a biological explanation for fatigue.

One of the possible causes of daytime fatigue Harrington believes is the disruption of circadian rhythms, which regulate periods of mental activity during the day and night.

The suprachiasmatic nucleus (SCN) located in the brain is responsible for the circadian rhythms in our body. It synchronizes the work of hormones and brain activity. Under normal circumstances, SCN causes a peak in activity early in the day, a slight dip in energy in the afternoon, and drowsiness in the evening.

The amount of sleep only slightly affects this cycle.

Our feeling of alertness or fatigue depends on the quality of the hormonal and electrical output signals of the SCN. It “sets” our internal clock according to the amount of light that hits the retina. Too little light in the morning and too much light in the evening can disrupt the SCN signals and make us feel lethargic and sleepy during the day.

“If you feel like you haven’t woken up all day, and you don’t want to sleep at night, the problem is most likely just in the upset rhythm of the SCN,” says Mary Harrington. “Try to spend at least 20 minutes in the morning outside, and in the evening turn off all electronic devices no later than 22:00 so that the suprachiasmatic nucleus does not remain in daytime mode.”

How to deal with it

A great way to “reset” your circadian rhythms is to exercise. Many studies have confirmed that exercise, especially regular exercise, reduces fatigue.

This explains why people who start to exercise systematically notice an improvement in sleep, although they sleep the same number of hours as before. “The quality of sleep can be more important than the quantity,” notes Harrington.

2. Overweight

In addition, physical activity helps to get rid of excess fat deposits, and some scientists believe that they also affect the fact that we experience fatigue.

Fat cells secrete leptin, a hormone that signals to the brain that the body has enough energy reserves. Studies have confirmed the association of high levels of leptin with a feeling of fatigue. From an evolutionary point of view, this is completely natural. If there is no lack of food, it is not necessary to get it.

How to deal with it

No matter how trite it may sound, eating in moderation and fasting will help. Many people who regularly fast and fast find that when they abstain from food, they feel even more active than when they eat normally.

3. High levels of adipose tissue inflammation

Higher levels of adipose tissue inflammation have been found in overweight people.

Inflammation is part of the body’s immune response. This reaction induces other body systems to act, while hormone-like proteins – cytokines – are released into the blood. They cause a drop in energy. During illness, this is necessary so that the body can rest and recover.

If a lot of cytokines accumulate in fat deposits, they enter the blood in large quantities, which leads to fatigue.

But even if you’re not sick or obese, inflammation can still drain you. A sedentary lifestyle, constant stress, and poor nutrition are all associated with chronic low-grade inflammation.

In addition, according to preliminary research, disruption of circadian rhythms increases inflammation in the brain. Epidemiological studies point to an association between fatigue and elevated levels of the inflammatory marker IL-6.

How to deal with it

It is still too early to draw final conclusions, but so far scientists consider inflammation to be the element that leads to the emergence of a vicious circle of fatigue. If this is true, then good nutrition, physical activity and good sleep will help reduce fatigue.

4. Lack of dopamine

Inflammation is not the only cause of fatigue. So says Anna Kuppuswamy of the Institute of Neurology at University College London. She studies the condition of people suffering from chronic fatigue after a stroke.

Inflammation does cause fatigue. But even patients whose inflammation markers have long since returned to normal also complain of fatigue.

Anna Kuppuswami

The situation is further complicated by the fact that the same signals affect people in different ways: for some they cause fatigue, but for others they do not. “Some people manage to get through it,” says Kuppuswami. “That takes motivation.”

Low motivation is one of the important aspects of fatigue. Therefore, some researchers began to study the role of dopamine, a neurotransmitter that is responsible for our desire for pleasure. When dopamine ceases to be produced for some reason, for example, in Parkinson’s disease, a person is faced with apathy and fatigue.

Low dopamine levels are also seen in depression. In such situations, the presence of another neurotransmitter, serotonin, is also reduced. And since most people with clinical depression report increased fatigue, it is not surprising that scientists consider dopamine levels to be one of the potential factors for fatigue.

How to deal with it

Don’t give up doing what you love because you’re tired. The potential reward could trigger the release of dopamine in areas of the brain that are responsible for motivation and focus. Or you can do something that causes you stress and tension: the adrenaline rush will help overcome lethargy.

5. Lack of nutritional supplements

Not all nutritional supplements will relieve you of fatigue and breathe new life into you. For example, B vitamins are often touted as a magical energy booster. But there is little evidence that these vitamins help people who are not deficient in any way.

At the same time, iron deficiency can indeed lead to increased fatigue. And although only 3% of men and 8% of women are diagnosed with iron deficiency anemia, there is evidence that dietary supplements containing iron may be useful for the rest.

Some studies have confirmed that flavonoids found in dark chocolate, wine and tea can slightly increase blood flow to the brain. Therefore, it is believed that their use can increase brain activity and concentration.

How to deal with it

You can use proven nutritional supplements, but still exercise and proper nutrition will work better.

6. Dehydration

Many people cite dehydration as the cause of fatigue. Researchers at the University of Connecticut have found that mild dehydration — the 1.5% drop in normal body water that occurs as part of our normal activities — can lead to fatigue and decreased concentration.