How often do you say you’re tired? At one point, it was my most commonly used phrase. I’ll never be a morning person, but I also wasn’t a 2:00 p.m. person, a 5:00 p.m. person or a Mondays-and-Wednesdays person. After consulting medical doctors and naturopaths, I put together this list of common reasons you may be dragging through the day.
1. You’ve got anxiety
Anxiety is an energy-sucker. We can spend too much time obsessing over what has not happened or what needs to happen instead of moving toward our goals one step at a time. Some of the best advice I received was not to obsess over things outside my control. If you cannot change a situation right now, redirect that energy toward the task in front of you and the calm mental state you can control.
2. Your hormones are out of balance
Hormonal balance is like a Jenga tower of estrogen, progesterone, testosterone and cortisol. Stress, sleep and other changes can disrupt it. Stress management and exercise may help support healthy cortisol patterns, while PMS-related shifts can also leave you exhausted.
- Drink plenty of water
- Limit sugar and coffee
- Try cardio exercise
- Make room for meditation or yoga
- Prioritize consistent sleep
- Discuss herbal remedies with a qualified professional
3. Too many stimulants
Coffee can create a short-lived energy boost followed by a crash. Instead of relying only on caffeine in the morning, try hydration first. Lemon water was my go-to for fluids and electrolytes.
4. You eat junk
I’m not going to pretend I never eat junk food—I do. But timing matters. Sugar and refined carbs can cause a quick spike and leave you tired later. If you want chocolate, an afternoon treat may interfere with sleep less than a sugary snack late at night.
5. You use your phone at night
Your phone is a stimulant, too. Texting and watching videos keep your brain active when it should be winding down, and bright light can interfere with melatonin. Try putting your phone away after about 9:30 p.m. so your body has a chance to settle.
6. Poor sleep
Most adults need roughly seven to eight hours of sleep, but depth and timing matter too. Sleeping very late after a short night can confuse your internal clock. A consistent wake time and an earlier bedtime—around 10 p.m. in my ideal routine—can help your body find a steadier rhythm.