Why Am I Always Tired? A Whole-Body Look at Fatigue
If you’ve been saying “I’m so tired” more days than not, you’re not alone. In fact, surveys show that about one in three adults don’t get enough sleep on a regular basis. And it’s not just sleep - fatigue can sneak in from nutrition, hydration, stress, or underlying health issues.
The good news? Tiredness is a puzzle we can solve. Let’s walk through the most common reasons people feel run down and a practical checklist you can use to get organized before making changes or reaching out for help. Let’s dig in below!
1. Sleep: It’s About Quality, Not Just Quantity
We often hear “get 8 hours of sleep,” but here’s the truth: 35% of adults sleep less than 7 hours per night (CDC). Even if you’re logging time in bed, you might not be getting restorative sleep.
While the U.S. estimate puts around 22 million Americans as having sleep apnea (many undiagnosed), here in Canada it looks like about 6.4% of adults report a physician’s diagnosis. But new research suggests the number of Canadians with moderate to severe risk is much higher - nearly 28% among those 45-85, though only ~1.2% have that diagnosis on record. So there’s probably a lot of people out there running low on energy without knowing why.
Quick Tip: Track your sleep for one week. Write down when you went to bed, how many times you woke up, and how you felt in the morning.
2. Nutrition: Fuel vs. Filler
Your body runs on what you put in it! Low iron is the world’s most common nutrient deficiency, and it often leads to fatigue. Vitamin D deficiency affects around 40% of Canadians and can also contribute to low energy.
Meanwhile, eating processed, high-sugar foods causes blood sugar spikes and crashes, which leave you feeling even more drained and exhausted. It’s a vicious cycle that Bill teaches us how to break (and even avoid in the first place)!
Quick Tip: Build meals around protein, fibre, and healthy fats. Swap out at least one processed snack for a whole food option (fruit, nuts, or yogurt).
3. Hydration: The Hidden Energy Drain
Here’s a fact that surprises people: even 1–2% dehydration can impair energy, focus, and mood. You might not “feel thirsty” but still be running low.
Quick Tip - 💧 Hydration Hack: A simple rule of thumb is to drink about half your body weight in ounces of water each day. So if you weigh 175 lbs, that’s roughly 87–90 ounces - or just over 10 cups.
And if you’re exercising, sweating a lot, or spending time in the heat? Toss in some electrolytes to keep your body balanced. Think of it like topping up your tank so your energy doesn’t sputter out mid-day.
4. Stress and Mental Load
Chronic stress doesn’t just make you anxious - it’s simply exhausting. Elevated cortisol (the stress hormone) disrupts your sleep, increases undesirable cravings, and drains your focus. Research shows about 77% of people regularly experience physical symptoms of stress, with fatigue topping the list.
Quick Tip: Try “micro-breaks” during the day - 2 minutes of deep breathing, stretching, or stepping outside can reset your whole system. Consider scheduling these well-being breaks into your calendar if you find you’re unable to find the time to naturally stop and reset.
5. Movement: Energy Creates Energy
It sounds backwards, but it’s true: regular activity increases energy.
While the American Heart Association recommends 150 minutes of moderate exercise per week to cut fatigue, here in Canada we’re seeing that only about 45-50% of adults actually hit that benchmark. That means plenty of us aren’t getting enough movement to reap those energy-boosting benefits.
On the flip side, sitting too much leads to sluggish circulation, stiff joints, and low energy.
Quick Tip from Bill: If you’re yawning in the afternoon, take a brisk 10-minute walk instead of another coffee or tea. Your body and brain will thank you!
6. Underlying Health Issues
Sometimes, fatigue is a sign of something deeper: thyroid problems, anemia, diabetes, or even long-term viral effects. For example, an estimated 1 in 8 women will develop thyroid issues in their lifetime, with fatigue as one of the first symptoms.
Quick Tip: If fatigue is constant and lifestyle changes don’t help, it’s time to chat with your healthcare team and get blood work done (iron, thyroid, vitamin D, glucose).
The “Am I Just Tired…or Something More?” Checklist
Before jumping to conclusions, take 10 minutes to run through this checklist. It gives you clarity and makes it easier to work with a coach or doctor.
✅ Sleep – Hours per night? Restful or groggy in the morning?
✅ Nutrition – How many whole food meals vs. processed ones this week?
✅ Hydration – Roughly how much water are you drinking daily?
✅ Stress Levels – Rate 1–10. Is stress draining you?
✅ Movement – How often do you move your body (walk, stretch, lift)?
✅ Mood & Mindset – Are you feeling positive, or more irritable and foggy?
✅ Medical Check-In – Last labs or doctor’s visit? Any new symptoms?
Walking Through This Together
Here’s the empowering part: once you know what’s draining your tank, you can start topping it up.
If sleep is the weak link → start with a wind-down routine: dim lights, no screens 30 minutes before bed.
If nutrition is shaky → add protein to breakfast and one green veggie to lunch.
If hydration is low → fill a reusable water bottle and make it a goal to refill 2–3 times daily.
If stress is constant → try a 5-minute breathing app or walk outside before tackling your to-do list.
If movement is missing → schedule short activity breaks, even 10 minutes at a time.
Small shifts, practiced consistently, will make a huge difference over time!
Key Takeaways
Fatigue is common but not normal. If you’re always tired, something’s off.
Sleep, nutrition, hydration, stress, and movement are the big five areas to check.
Stats don’t lie: 1 in 3 adults don’t get enough sleep, 40% are low on vitamin D, and even mild dehydration can drain your energy.
Track before you act. Use the checklist to identify where you might be slipping.
Support makes the difference. You don’t have to figure this out alone.
Next Steps
If you’ve been running on empty, don’t just shrug it off. Start with the checklist tonight. Write down your habits, symptoms, and where you’re struggling. Then connect with Bill to talk through it. Together, you can create a realistic, personalized plan to bring your energy back - one small, consistent step at a time.
Because life’s too short to run on fumes! Let’s refuel your energy and get you feeling strong, focused, and ready for whatever’s ahead.