Signs You’re Suffering from Fatigue & How to Fight Them

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By Luciana Oliveira

Fatigue, a persistent feeling of tiredness or lack of energy, can have various causes. However, it is important to note that fatigue can be a symptom of an underlying medical condition.

If you are experiencing persistent or severe fatigue, it is advisable to consult a healthcare professional for proper evaluation and diagnosis. 

What Causes Fatigue

Before we go into the signs and remedies, let us first find out what triggers fatigue. Here are some common causes of fatigue:

Lack of sleep: Not getting enough sleep or experiencing poor quality sleep can lead to fatigue. Sleep disorders such as insomnia, sleep apnea, or restless leg syndrome can also contribute to excessive daytime tiredness.

Medical conditions: Numerous medical conditions can cause fatigue, including chronic fatigue syndrome, fibromyalgia, anemia, thyroid disorders, diabetes, heart disease, chronic pain conditions, infections, and autoimmune disorders.

To know the status of your health, you should get blood tests done from your nearest reliable walk-in centre. If you live in or near London, visit to learn more.

Psychological factors: Mental health conditions like depression, anxiety, and stress can contribute to fatigue. Emotional distress, grief, and excessive worry can also drain energy and lead to persistent fatigue.

Lifestyle factors: Unhealthy lifestyle choices, such as a sedentary lifestyle, lack of physical activity, poor nutrition, excessive alcohol consumption, or substance abuse, can contribute to fatigue. 

Medications and treatments: Certain medications, such as sedatives, antihistamines, antidepressants, and some blood pressure medications, can cause drowsiness and fatigue as side effects. Additionally, medical treatments like chemotherapy or radiation therapy can lead to fatigue.

Hormonal imbalances: Hormonal changes, such as those that occur during pregnancy, menopause, or certain menstrual disorders, can contribute to fatigue. Hormonal imbalances involving the thyroid or adrenal glands can also play a role.

Nutritional deficiencies: Inadequate intake of essential nutrients, such as iron, vitamin D, vitamin B12, or magnesium, can lead to fatigue and low energy levels.

Chronic pain: Persistent pain from conditions such as arthritis, migraines, or back problems can result in fatigue due to ongoing discomfort and reduced ability to rest or sleep comfortably.

Environmental factors: Exposure to excessive noise, extreme temperatures, or poor air quality can disrupt sleep and contribute to fatigue.

What are the Symptoms that You Are Suffering from Fatigue

Symptoms of fatigue can vary from person to person, but there are several common signs that may indicate you are experiencing fatigue. These symptoms may include:

Physical symptoms:

Some physical symptoms to look out for are:

Generalized weakness: Feeling a lack of physical strength or endurance.

Muscle aches: Experiencing discomfort or pain in the muscles.

Slowed reflexes: Noticing a delay in reaction time or decreased coordination.

Reduced stamina: Feeling easily fatigued during physical activities or exertion.

Headaches: Frequently experiencing headaches, which can be dull or throbbing.

Sore or heavy limbs: Sensing heaviness or discomfort in the arms and legs.

Reduced appetite: Experiencing a decreased appetite or having no desire to eat.

Cognitive symptoms:

Some cognitive symptoms may include:

Difficulty concentrating: Struggling to maintain focus or stay mentally engaged.

Memory problems: Having trouble recalling information or experiencing forgetfulness.

Slowed thinking: Feeling as if your thought processes are sluggish or delayed.

Poor decision-making: Experiencing difficulties in making choices or judgments.

Mental fog: Having a sense of mental haziness or a clouded mind.

Emotional and psychological symptoms:

Some emotional and physiological symptoms might be:

Irritability: Feeling easily annoyed, agitated, or more short-tempered than usual.

Mood swings: Experiencing sudden changes in mood, such as increased irritability followed by sadness or frustration.

Anxiety: Feeling anxious or on edge, even without a specific cause.

Lack of motivation: Losing interest or enthusiasm for previously enjoyed activities.

Emotional exhaustion: Feeling emotionally drained or overwhelmed by everyday tasks.

Depression: Experiencing persistent feelings of sadness, hopelessness, or a lack of interest in life.

Sleep-related symptoms:

A few symptoms involving sleep might be:

Difficulty falling asleep: Having trouble initiating sleep or taking a long time to fall asleep.

Insomnia: Experiencing disrupted sleep patterns, waking up frequently during the night, or waking up too early.

Non-restorative sleep: Waking up feeling unrefreshed, as if you haven’t had enough rest.

Daytime sleepiness: Feeling excessively tired or drowsy during the day, even after adequate sleep.

Combatting Fatigue: Strategies for Effective Energy Restoration

You can employ several practical strategies to fight fatigue and restore energy levels. You can overcome fatigue and regain vitality by adopting specific techniques and healthy lifestyle habits.

Now we will explore a range of evidence-based approaches to combat fatigue and enhance well-being.

Prioritize Quality Sleep:

Quality sleep is crucial for combating fatigue. To ensure quality sleep and combat fatigue, here are three tips that can help improve your sleep routine:

Maintain a Consistent Sleep Schedule:

A consistent sleep schedule is crucial for promoting quality sleep and combating fatigue. You should aim to head to bed and get up in the morning at the same time every day, be it the weekend or on your days off.

This regular sleep-wake pattern aids to regulate the internal clock of your body and promotes better sleep. Consistency reinforces your body’s natural sleep-wake cycle, allowing for more restorative and refreshing sleep.

Create a Comforting Bedtime Routine:

A soothing bedtime routine can tell your body it’s time to make preparations for sleep. You should engage in activities that promote relaxation and stress reduction.

This includes taking a warm bath, reading a book, practicing relaxation techniques like deep breathing or meditation, and listening to calming music. Avoid stimulating activities or screens (smartphones, tablets, or television) close to bedtime.

Create a Sleep-Friendly Environment:

Your sleep environment plays a significant role in the quality of your sleep. You must ake steps to create a sleep-friendly setting that is conducive to relaxation and rest.

Ensure your bedroom is cool, quiet, and dark. Use earplugs, an eye mask, or white noise machines to block out disruptive sounds or light.

Make sure your mattress and pillows are comfortable and supportive. Keep the bedroom free of clutter and create a soothing atmosphere that promotes a sense of calmness and tranquility.

Regular Physical Exercise:

Engaging in regular physical exercise has been shown to boost energy levels and alleviate fatigue.

Moderate-intensity aerobic activities, such as brisk walking, cycling, or swimming, release endorphins, reduce stress, improve sleep quality, and enhance overall vitality.

Balanced and Nutritious Diet:

A well-balanced diet provides the necessary nutrients for optimal bodily function and energy production. You should corporate various whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats.

Try to avoid excessive consumption of sugary or processed foods, as they can cause energy crashes and contribute to fatigue.

Stay Hydrated:

Dehydration can significantly impact energy levels and contribute to fatigue. You must ensure adequate hydration by drinking water throughout the day.

Staying hydrated is important for combating fatigue and maintaining optimal energy levels. Here are three tips to help you stay hydrated and fight off fatigue:

Drink an Adequate Amount of Water:

You should make it a habit to drink adequate water throughout the day. The recommended daily water intake varies for each individual, but a general guideline is to aim for around eight 8-ounce glasses of water per day (about 2 liters).

You can adjust your intake based on factors such as activity level, climate, and overall health. Keeping a water bottle with you as a reminder and setting goals to drink regularly can help ensure you stay hydrated.

Include Hydrating Foods in Your Diet:

Hydration is not only about drinking water but also incorporating hydrating foods into your diet.

You can include fruits and vegetables with high water content, such as watermelon, cucumber, oranges, strawberries, spinach, and lettuce.

These foods provide water and essential vitamins, minerals, and antioxidants that support overall health and hydration.

Stress Management:

Chronic stress can drain energy and contribute to fatigue. So you must adopt stress-management techniques such as meditation, deep breathing exercises, yoga, or mindfulness practices.

Engaging in hobbies, pursuing leisure activities, and setting aside time for relaxation can also help alleviate stress and promote overall well-being.

Breaks and Rest Periods:

Taking regular breaks and incorporating rest periods into your daily routine can prevent exhaustion and recharge your energy levels. Short breaks during work or study sessions allow the mind to recharge and increase productivity.

You should avoid prolonged periods of sitting and engage in brief stretches or light physical activity to invigorate the body and combat fatigue.

Optimize Work-Life Balance:

Balancing work, personal life, and leisure activities is crucial for combating fatigue. You must prioritize self-care, allocate time for hobbies and social interactions, and set realistic goals to avoid burnout.

In addition, establishing boundaries and learning to say no when necessary can help prevent overwhelming fatigue due to excessive commitments.

Seek Social Support:

Maintaining social connections and seeking support from friends, family, or support groups can provide emotional nourishment and alleviate stress.

Positive social interactions boost mood, foster a sense of belonging, and contribute to overall well-being, thereby combating fatigue.

Professional Help:

If fatigue persists despite implementing lifestyle changes, it may be necessary to consult a healthcare professional.

Underlying medical conditions, such as sleep disorders, thyroid dysfunction, anemia, or depression, could be contributing factors that require proper diagnosis and treatment.

Final Thoughts

Fighting fatigue requires a holistic approach encompassing various lifestyle and well-being aspects. You can effectively combat fatigue and restore energy levels by prioritizing quality sleep, exercising regularly, adopting a balanced diet, managing stress, taking breaks, and seeking social support.

Remember, it is essential to listen to your body, make gradual changes, and seek professional guidance when necessary. With consistent effort and a comprehensive approach, you can overcome fatigue and embrace a vibrant and energized life.

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Luciana, a proud Brazilian, blends her passion for jiu-jitsu with a deep-rooted connection to spirituality and well-being. Her dedication to the martial art reflects not just a physical discipline, but a holistic approach to life, seeking balance in mind, body, and spirit. Whether on the mats or in meditation, Luciana embodies the essence of harmony and inner strength.

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