About energy and fatigue

What it is, why it happens and what helps. Contents:

• Why am I so tired?
• You’re not alone
• Tiredness, fatigue and burnout
• Sleep: the foundation
• Move more to feel less tired
• Eat for steady energy
• Drink enough water
• Caffeine and energy drinks
• Daylight and your body clock
• Different kinds of rest
• Stress and energy
• Breathing for energy
• Yoga for energy
• Meditation and Vedic meditation
• The Wim Hof Method
• Reiki and deep relaxation
• Plan your day around your energy
• Energy drains and energy givers
• How self-help methods fit in
• When to see a doctor
• FAQs

Why am I so tired?

Most tiredness has everyday causes. The NHS lists the most common ones as not getting enough sleep or finding it hard to sleep, an unhealthy diet or not much exercise, stress, low mood and life challenges such as bereavement or a new baby, hormonal changes such as pregnancy or the menopause, some illnesses and some medicines. [5] Often it is a mix of several small things adding up. The encouraging part is that each of these can be eased, and small improvements in two or three areas often add up to a big difference in how you feel. You can explore related topics in our Health hub.

You’re not alone

Feeling tired is incredibly common. In a national survey of US workers, 37.9% reported fatigue over a two-week period, and fatigue was linked to a large amount of lost productive time. [7] So if you feel worn out, you are in very good company. Rather than pushing harder or blaming yourself, it helps to get curious about what is draining you and what restores you. That curiosity is the starting point for everything on this page.

Tiredness, fatigue and burnout

These words often overlap, but it helps to know the difference:

• Tiredness is the normal feeling after a long day, a poor night or hard work. Rest and sleep usually fix it.
• Fatigue is a deeper, longer-lasting lack of energy that does not fully lift with rest. It can affect your body, your concentration and your mood.
• Burnout is exhaustion linked to long-term stress, often at work, with a sense of being drained, detached and less effective.

If your tiredness feels tied to long-term stress, our guide to burnout has more. If it comes with low mood or loss of interest, our guide to depression may help too.

Sleep: the foundation

Sleep is the single biggest lever for energy. An expert panel convened by the National Sleep Foundation recommended 7 to 9 hours a night for most adults. [2] The NHS suggests sticking to the same sleep and wake times, relaxing for a couple of hours before bed and keeping your bedroom not too bright, noisy or warm. [5] Some simple steps:

• Keep regular hours, even at weekends.
• Wind down with reading, music or a bath rather than screens.
• Keep your bedroom cool, dark and quiet.
• Get up at the same time each morning, even after a poor night.

If sleep is the main problem, our sleep guide has many more ideas.

Move more to feel less tired

When you feel exhausted, exercise can seem like the last thing you want. Yet it is one of the most reliable ways to feel more energetic. The NHS notes that regular exercise will make you feel less tired in the long run, and that even a single 15-minute walk can give you an energy boost. [6] A large review of the research found that regular exercise increased feelings of energy and reduced fatigue compared with control groups. [3] In one randomised trial, sedentary young adults with persistent fatigue did six weeks of either low- or moderate-intensity cycling. Both groups felt more energetic, and the low-intensity group had the biggest drop in fatigue. [8] So you don’t have to push hard: gentle, regular movement is enough. Start small and build up gradually towards the recommended 150 minutes of moderate activity a week. [9]

Eat for steady energy

What and when you eat affects your energy through the day. The NHS suggests eating regular meals and healthy snacks every three to four hours rather than a large meal less often. [6] Some simple ideas:

• Eat breakfast or an early meal to start the day with fuel.
• Choose slow-release foods such as oats, wholegrains, beans and vegetables.
• Include some protein at each meal.
• Go easy on sugary snacks, which can give a quick lift followed by a dip.
• Don’t skip meals when you are busy.

Our guide to healthy eating has lots more.

Drink enough water

Even mild dehydration can sap your energy. In controlled studies, losing just over 1% of body weight through fluid loss increased fatigue and lowered mood in young men, and reduced vigour and increased fatigue and headaches in young women. [10] [4] Keep a water bottle nearby, drink regularly through the day and have a glass with each meal. If your urine is pale, you are probably drinking enough.

Caffeine and energy drinks

Coffee and energy drinks can give a quick lift, but they can also get in the way of good sleep. The NHS notes that caffeine is a stimulant that can disrupt your usual sleep rhythms, leading to problems sleeping and then daytime tiredness, and that its effects can last up to 7 hours. [6] If you rely on caffeine to get through the day, try having it only in the morning, then cutting down gradually over a few weeks. Many people find their natural energy improves once their sleep settles.

Daylight and your body clock

Your body clock helps decide when you feel alert and when you feel sleepy. Getting outside in natural daylight, especially in the morning, helps set it. Try a short walk early in the day, open the curtains as soon as you wake and spend breaks outdoors when you can. In the evening, dimmer lights help your body prepare for sleep. A morning walk combines daylight, movement and fresh air, which is a great energy boost in itself.

Different kinds of rest

Sleep is only one kind of rest. Physician Saundra Dalton-Smith describes seven types of rest: physical, mental, emotional, sensory, creative, social and spiritual. You might sleep well and still feel drained if you never get a break from screens, noise, other people’s needs or constant decisions. Ask yourself which kind of rest you are missing. A quiet walk, time away from screens, an evening with a friend who lifts you up or a few minutes doing something creative can all be restorative. Her TEDx talk is in Videos.

Stress and energy

Stress is one of the biggest energy drains. Being on high alert all day uses a lot of energy and often leads to poor sleep, which drains you further. Learning to switch off, even for a few minutes at a time, can make a real difference. The NHS suggests that talking therapies such as CBT may help with tiredness caused by stress, anxiety or low mood. [6] Our guides to stress management and anxiety have practical ways to calm a busy mind.

Breathing for energy

Breathing is a quick way to change how you feel. For a calm, clear feeling, try slow breathing: breathe in through your nose for four counts and out for six, for two or three minutes. For a livelier feeling, some people use energising breathwork, such as the rounds of deep breaths taught in the Wim Hof Method. Always practise energising breathwork sitting or lying down in a safe place, never in water or while driving. A guided session is in Videos.

Yoga for energy

Yoga combines movement, breathing and relaxation, which makes it a natural fit for low energy. Gentle flows wake up the body, ease stiffness from sitting and leave many people feeling refreshed rather than tired. Even 10 to 20 minutes in the morning or as an afternoon break can help. Yoga With Adriene has a free energy practice in Videos, and our yoga guide explains how to begin.

Meditation and Vedic meditation

Meditation may seem like the opposite of energy, but many people find a short sit leaves them feeling clearer and more awake. It gives your mind a break from constant thinking and decisions. Meditation can be as simple as sitting quietly and following your breath for 10 minutes. Vedic meditation uses a personal mantra and is practised for 20 minutes twice a day, often in the morning and mid-afternoon, which is when many people hit an energy dip. Teacher Light Watkins explains how it works in Videos.

The Wim Hof Method

The Wim Hof Method combines breathing exercises, gradual cold exposure and commitment. Many people say it leaves them feeling energised and alert. In a study published in PNAS, volunteers trained for 10 days in meditation, breathing techniques and cold exposure were able to voluntarily influence their sympathetic nervous system and immune response, something previously thought impossible. [1] If you want to try cold exposure, start gently with a cool finish to your shower and build up slowly.

Reiki and deep relaxation

Reiki is a gentle, hands-on practice in which a practitioner places their hands lightly on or near the body. Many people find a session deeply relaxing and say they come away feeling calmer and recharged. You can also learn simple self-Reiki to use at home. Like other deep relaxation practices, such as body scans and progressive muscle relaxation, it gives your nervous system a chance to rest, which many people find restorative.

Plan your day around your energy

Most people have natural peaks and dips through the day. Notice when you feel sharpest and plan your most demanding tasks for then. Save easier tasks for your low points, often mid-afternoon. Take short breaks every hour or so to stand, stretch, get some water or step outside. Pacing yourself, rather than pushing through until you crash, helps you keep going for longer. Many people also find a short power nap of 10 to 20 minutes, taken before mid-afternoon, refreshing without affecting night-time sleep.

Energy drains and energy givers

Try this simple exercise. Draw two columns. In one, list what drains you: certain tasks, people, habits, late nights, scrolling, clutter or worry. In the other, list what gives you energy: people, places, music, nature, movement, laughter, creativity or a job well done. Then choose one drain to reduce and one energy giver to add this week. Small swaps like this, repeated over time, often have a bigger effect than any single big change.

How self-help methods fit in

Energy is about body and mind together, so many people combine approaches. Everyday basics such as sleep, movement, food and water come first. On top of that, relaxation, meditation and Vedic meditation help you switch off and restore. Yoga and the Wim Hof Method offer energising movement and breathwork. Reiki offers deep, gentle relaxation. If pain or poor sleep is draining you, our guides to pain relief and sleep may help too.

When to see a doctor

Tiredness usually improves with the changes on this page. But if it goes on for a while and is not getting better, it may be a sign of a medical condition, so see a GP. [5] A doctor can ask about your symptoms and may suggest blood tests to check for causes such as anaemia, diabetes or an overactive thyroid, as well as look at sleep problems such as sleep apnoea and side effects of medicines. [5] As you rebuild your energy, the physical activity guidelines are a helpful long-term target. [9] Directories for several countries are in Get help & sources.

Frequently asked questions

Why am I always tired?

Common causes include poor sleep, an unhealthy diet or little exercise, stress, low mood, hormonal changes, some illnesses and some medicines. [5]

How much sleep do I need?

Most adults need 7 to 9 hours a night. [2]

Does exercise really give you more energy?

Yes. Regular exercise increases feelings of energy and reduces fatigue, and even gentle, low-intensity exercise helps. [3] [8]

Can dehydration make you tired?

Yes. Even mild dehydration has been shown to increase fatigue and lower mood. [10] [4]

Does caffeine help with tiredness?

It gives a short lift, but it can disrupt sleep and lead to more tiredness the next day. Its effects can last up to 7 hours. [6]

What is the quickest way to boost energy?

A brisk walk outside, a glass of water and a few minutes of deep breathing. Even a single 15-minute walk can give you an energy boost. [6]

When should I see a doctor about tiredness?

If it goes on for a while and is not getting better, see a GP. They may suggest blood tests to check for causes such as anaemia, diabetes or thyroid problems. [5]

The best videos on energy and fatigue

Hand-picked and checked one by one: sleep scientists, neuroscientists and teachers, plus guided breathing, yoga and relaxation.

Understanding tiredness

Energising habits

Breathing and meditation

Books on energy and fatigue

Free resources

Experts to follow

Get help

See a GP if tiredness goes on for a while and is not getting better.

Find a therapist or counsellor

• US and Canada: Psychology Today (US) and (Canada) directories.
• UK: BACP therapist directory.
• Australia: APS Find a Psychologist, and Relationships Australia for couple and family services.
• Elsewhere, including Europe and India: ask your doctor or local health service for a referral, and check that anyone you see is registered or accredited where you live.

This hub is for information, not a substitute for medical or psychological care.

Sources

1. Kox et al. (2014), Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans, PNAS 111(20):7379-7384
2. Hirshkowitz et al. (2015), National Sleep Foundation’s sleep time duration recommendations: methodology and results summary, Sleep Health 1(1):40-43
3. Puetz, O’Connor & Dishman (2006), Effects of chronic exercise on feelings of energy and fatigue: a quantitative synthesis, Psychological Bulletin 132(6):866-876
4. Armstrong et al. (2012), Mild dehydration affects mood in healthy young women, Journal of Nutrition 142(2):382-388
5. NHS, Tiredness and fatigue
6. NHS, Self-help tips to fight tiredness
7. Ricci et al. (2007), Fatigue in the U.S. workforce: prevalence and implications for lost productive work time, Journal of Occupational and Environmental Medicine 49(1):1-10
8. Puetz, Flowers & O’Connor (2008), A randomized controlled trial of the effect of aerobic exercise training on feelings of energy and fatigue in sedentary young adults with persistent fatigue, Psychotherapy and Psychosomatics 77(3):167-174
9. NHS, Physical activity guidelines for adults aged 19 to 64
10. Ganio et al. (2011), Mild dehydration impairs cognitive performance and mood of men, British Journal of Nutrition 106(10):1535-1543

Written by Saj Ali. Last updated 30 October 2026. Spotted an error? Tell us and we will fix it.