From Stress to Sleep: Top Causes of Fatigue Explained

Are you always tired even if you sleep for 8 hours? Do your mornings often not feel fresh enough to give you a wake-up call? If yes, then you’re not alone! Studies reveal that around 20.4% of adults experience general fatigue (lasting less than 6 months), while 10.1% suffer from chronic fatigue (lasting more than 6 months). Fatigue prevalence was higher among women, with an odds ratio of 1.4 compared to men.¹ These numbers and percentages are hard to ignore, right? Fatigue has become a modern epidemic, silently draining energy and affecting our daily routine tasks. While we often blame medical conditions or stress for our tiredness, lifestyle habits are one of the most common causes of fatigue. 

In this blog, we’ll explain fatigue, explore some lesser-known lifestyle triggers, and offer practical tips for regaining energy. Here are seven surprising habits that might be draining your energy.

What Is Fatigue?

Fatigue is more than just feeling sleepy — it’s a constant sense of tiredness, exhaustion, or lack of motivation that doesn’t improve even when you rest. It can affect your body, mind, and emotions.²

Causes Of Fatigue

It can be caused by several factors discussed below:

• Medical issues, such as insomnia, chronic infections or inflammation, or sleep apnea. ^{2, 3}
• Psychological factors, like depression, anxiety and psychosocial stress.⁴
• Lifestyle habits: including diet, sleep, physical activity, and stress. ^{2, 3}

Medical and psychological factors need professional attention. However, in this blog, we will only focus on lifestyle-related causes of fatigue— the ones most within your control. Let’s begin!

7 Lifestyle Triggers That May Be Causing Your Fatigue

1. Poor Sleep Hygiene

Do you have a habit of scrolling through your phone before bed? You may be unaware of the fact that sleeping and waking at odd hours can disrupt your circadian rhythm (the body’s internal clock). Even if you’re in bed for 8 hours, the quality of your sleep would be poor due to blue light exposure, irregular sleep schedules, or overstimulation.^{3, 5}

How to fix it? Power down devices an hour before bed, stick to consistent sleep times, and create a calm bedtime routine. Isn’t it simple? ²

2. Skipping Breakfast or Poor Nutrition

Our body needs fuel to function, correct? But when we skip breakfast, eat junk foods and rely on low-nutrient foods, we may lose out on the nutrients that our body needs to stay energised. Research says that skipping breakfast may have a significant impact on our body’s cognitive functions.^{6, 7}

How to fix it? Don’t skip your breakfast, lunch and dinner. Have a balanced and nutritious diet. Include healthy foods, fresh fruits and seasonal vegetables in your diet. ²

3. Over-consumption of Caffeine

If you’re a coffee lover, this is for you. We know that cutting down on coffee is going to be hard, but it’s important for you. Adenosine, a neurotransmitter that promotes sleep and relaxation, is affected by caffeine. Studies have shown that caffeine has potential side effects, like dehydration or interference with sleep patterns. And when sleep gets disturbed, you feel tired. ^{8, 9}

How to fix it? Limit caffeine intake for early in the day and avoid it after 2 PM. ²

4. Sedentary Lifestyle

Ironically, not moving enough can make you feel even more tired. Engaging in moderate physical exercise improves your heart muscle and overall health. On the contrary, lack of physical activity leads to poor blood circulation, reduced oxygen supply to muscles, and lower energy. ^{2, 10, 11}

How to fix it? Incorporate short walks or stretching breaks every hour. Indulge yourself in yoga, meditation and any sort of exercise that you prefer. Make sure you do it under proper guidance. ²

5. Chronic Stress or Anxiety

Mental stress can manifest physically. Constant stress keeps your body in fight-or-flight mode, eventually leading to burnout and physical exhaustion. ²

How to fix it? Practice mindfulness, deep breathing, or journaling to manage stress. All these activities will help relieve stress and fatigue. ²

6. Dehydration

Just like our body needs food and nutrients, it requires enough fluids to sustain and work. Even mild dehydration can affect your mood, concentration, and energy levels. If you’re not drinking enough water, your body slows down to conserve energy. ^{2, 12}

How to fix it? Drink plenty of water daily and increase intake during hot weather or workouts. ²

7. Irregular Meal Timing or Crash Dieting

Eating too infrequently or following extreme diets can disrupt your circadian rhythm, leading to blood sugar fluctuations. This can result in brain fog, fatigue, and irritability. Your body needs consistent nourishment to maintain stable energy levels throughout the day. ^{13, 14}

How to fix it? Eat balanced meals every 3–4 hours to keep blood sugar stable. Keep a check on your munching habits.

When to Seek Medical Help?

Feeling tired occasionally is normal, but persistent fatigue can be a concern. While brief fatigue due to illness, sleep issues, travel, or changes in diet or medication is common, it's essential to consult your doctor if: ²

• Your fatigue lasts more than a few days
• It's impacting your daily activities or work
• There's no apparent reason for your fatigue
• It comes on suddenly
• You're over 65 years old
• You're experiencing unexplained weight loss alongside fatigue

How to Regain Your Energy – 5 Practical Tips

Ready to boost your energy naturally? Start with these small but powerful changes: ²

• Stick to a sleep schedule – Aim for 7–9 hours of quality sleep. ²
• Stay hydrated – if you’re going out, make sure you carry a water bottle and sip throughout the day. ²
• Eat mindfully – Choose whole foods and avoid processed sugars. ²
• Get moving – Even 20–30 minutes of light activity improves circulation. ²
• Manage stress – Try meditation, breathing exercises, or talking to a friend. ²

Conclusion

Understanding the causes of fatigue is the first step towards regaining your energy and improving your overall well-being. By recognising the potential underlying factors, from lifestyle habits to underlying medical conditions, you can take proactive steps to address your fatigue and enhance your quality of life. Whether it's making simple changes to your daily routine or seeking medical attention, knowing the causes of fatigue empowers you to take control of your health and wake up feeling refreshed and revitalised.

But if you're still feeling tired, despite doing everything right, it’s time to look deeper.

LifeCell’s Ayushman Vital Health Package

Fatigue could be your body’s way of signalling an internal imbalance. The Ayushman Vital Health Package by LifeCell Diagnostics is a comprehensive health checkup that includes key tests for thyroid, anaemia, vitamin deficiencies, liver and kidney function — all common causes of fatigue. 

Tired of reading the blog? Not a good sign! Book your Ayushman Vital Health Package now and get to the root of your fatigue.