Today, it’s safe to say that, unless you’re one of the select few who can function as intended on very little sleep, you’ve experienced waking up after a night’s rest and not feeling refreshed.

But when this happens day after day, it can have a significant impact on quality of life. Chronic fatigue can leave you constantly exhausted, making it difficult to complete everyday tasks. If you’re one of many living with chronic fatigue, it’s important to identify the cause and seek treatment from a professional, if necessary.

What causes chronic fatigue?

The condition affects millions of people across the globe. It’s characterized by an overwhelming feeling of tiredness that doesn’t go away with rest or sleep. There are a host of reasons why someone may experience chronic fatigue, including sleep hygiene, daily routine, diet and hydration levels, nutrient deficiencies, stress, underlying medical conditions, and body composition. One of the most common medical causes is a condition known as fibromyalgia. This disorder is characterized by widespread pain and tenderness in the muscles, in addition to difficulty sleeping. While there is no known cure for fibromyalgia, there are a number of things you can do to manage the symptoms. Staying hydrated, getting plenty of rest, and engaging in gentle exercise may be helpful.

Look at your sleep hygiene

Those who do not get enough quality sleep may find that their energy levels plummet during the day, due to a lack of restorative REM sleep cycles. Try:

  • Sleeping in a cool, dark room
  • Switching off electronics at least an hour before bed, and engaging in relaxing activities
  • Avoiding caffeine after 14h00, as it takes several hours to work out of your system
  • Getting some exercise during the day

Refuel your body properly

Nutrient deficiencies such as a lack of iron can also lead to low energy levels. In addition, if you are deficient in the following nutrients, you may feel more tired than usual:

  • Folate
  • Vitamins B2, B3, B6, B9 and B12
  • Vitamins D and C
  • Magnesium

Manage your stress

Stress is one of the most common factors contributing to chronic fatigue. When we experience stress, the body releases cortisol, a hormone that can disrupt sleep patterns. In addition, stress can lead us to engage in unhealthy behaviors, such as overeating or drinking, which can exacerbate fatigue. Healthy ways to manage stress may include mindfulness meditation, regular exercise, and therapy.

Other tips

A healthy lifestyle can help to rule out other factors that may contribute to chronic fatigue. Enjoy a healthy diet and regular exercise, as being overweight can impair sleep. Drink enough clean water throughout the day, to stay hydrated. Prioritize self-care by being available for activities that bring joy and relaxation.

If you do not see improvement after applying these changes, speak to your doctor to find the underlying cause of it.