Why am I always tired? 8 common reasons and what helps

Yaw sleeps seven hours, drinks two cups of coffee before 10am, and is still fighting to keep his eyes open in the afternoon traffic on the Spintex Road. His wife Adwoa wakes up already tired, gets through the day on willpower, and falls asleep in front of the TV by 8pm.

Feeling tired now and then is normal. Feeling tired most days, for weeks on end, usually has a cause worth finding. Here are the eight most common reasons we see, and what you can do about each.

1. You are not getting enough good sleep

Adults need 7 to 9 hours. But it is not only about the hours. Waking often, a noisy or hot room, a phone in bed or loud snoring can all leave you unrefreshed. Our free sleep check gives you a score out of 100 and tips that fit how you sleep.

2. Low iron (anaemia)

Iron carries oxygen around your body. Without enough, you feel tired, weak, cold and short of breath, and you may look pale. It is very common in women with heavy periods, in pregnancy, and in people who eat little red meat or leafy greens. A simple blood test can check your iron. Do not start iron tablets without a test, as too much iron can also cause problems.

3. Low vitamin D

It sounds odd in a country with so much sunshine, but many people in Ghana are low in vitamin D. If you work indoors, travel by car, cover up in the sun, or have darker skin (which needs more sun to make vitamin D), you may not be making enough. Low vitamin D is linked to tiredness, aching muscles and low mood.

4. An underactive thyroid

The thyroid gland sets your body’s speed. When it slows down, you may feel tired, cold, put on weight, and have dry skin, thinning hair or constipation. It is more common in women and is found with a blood test.

5. Blood sugar problems

Type 2 diabetes and pre-diabetes often cause tiredness, especially after meals. Other signs include being very thirsty, weeing a lot, blurred vision and cuts that heal slowly. Many people have it for years without knowing. If you are overweight, carry weight around your middle, or have diabetes in the family, ask for a blood sugar test.

6. Stress, worry or low mood

The mind and body are closely linked. Ongoing stress, money worries, grief or depression drain your energy and disturb your sleep. If you have lost interest in things you used to enjoy, or feel low most days for more than two weeks, please talk to someone.

7. What you eat and drink

• Skipping breakfast and then eating a heavy meal later can leave you sluggish.
• Too much sugar gives a quick high followed by a crash.
• Not drinking enough water, especially in the heat, causes tiredness and headaches.
• Caffeine late in the day disturbs your sleep, so you wake up tired and reach for more caffeine.
• Alcohol may help you fall asleep, but it makes sleep lighter and less restful.

8. After an illness, or because of a medicine

Tiredness can last for weeks after malaria, typhoid or a bad viral infection. Some medicines, including certain antihistamines, blood pressure tablets and medicines for mood, can also cause it. Do not stop a medicine on your own, but ask your pharmacist whether it could be the cause.

When to see a prescriber

See a prescriber if you have been tired for more than four weeks without a clear reason, or if you also have:

• weight loss you cannot explain
• night sweats or fever
• breathlessness or chest pain
• very heavy periods
• feeling low or hopeless

Useful blood tests usually include a full blood count, iron, thyroid, blood sugar and vitamin D.

What helps most people

• Go to bed and wake up at the same time every day, even at weekends.
• Get daylight in the morning and move your body every day, even a 20-minute walk.
• Eat regular meals with protein, vegetables and whole grains such as brown rice or oats.
• Drink water through the day, and stop caffeine by early afternoon.

Can supplements help?

Supplements can definitely help when you are low in something. They work over time for tiredness instead of being a quick fix. These are the ones we are asked about most:

• Vitamin D. Worth considering if you spend most of the day indoors. See Draxer Vitamin D3 + K2.
• Magnesium. Involved in energy production and muscle function, and many find it very beneficial for sleep. See Draxer Magnesium Glycinate with Zinc.
• A multivitamin. Useful if your diet is limited. See Vitaniom Multivitamins.

Not sure which, if any, you need? Chat with a Draxer pharmacist on WhatsApp. We will ask a few questions and point you in the right direction, whether that is a supplement or a blood test.

This article is for general information. It does not replace advice from your prescriber or pharmacist about your own health.