Tired All the Time? Here's What Your Body Is Trying to Tell You

Waking up tired even after a full night’s sleep can be frustrating and confusing. If you’re constantly battling fatigue despite hitting the recommended seven to eight hours of sleep, you’re not alone. Fatigue is one of the most common complaints heard by doctors, and it often requires a bit of detective work to uncover the root cause.

The good news is that most causes of fatigue are treatable once identified. From refining your sleep habits to addressing underlying health conditions, there’s a path to regaining your energy and vitality. Let’s explore the most common reasons for feeling tired and how the Johnson Center can help you pinpoint and address the problem.

Are You Truly Getting Enough Quality Sleep?

Sometimes, the simplest explanation is the most likely. Even if you’re spending enough hours in bed, the quality of your sleep matters just as much as the quantity. Factors like stress, irregular sleep schedules, and nighttime habits can disrupt your rest.

Here’s how to fine-tune your routine:

• Stick to a Schedule: Aim to go to bed and wake up at the same times daily—even on weekends. Consistency helps regulate your body’s internal clock.

• Avoid Late-Night Stimulants: Caffeine, alcohol, and even late-night snacks can interfere with your sleep cycle. Try skipping your afternoon coffee or evening glass of wine to see if it makes a difference.

• Create a Sleep-Friendly Environment: Dim the lights, power down screens at least an hour before bed, and ensure your bedroom is cool and quiet.

Click here to see the Johnson Center's recommendations for your best night of sleep.

Could It Be a Sleep Disorder?

Sleep disorders are more common than you might think and can significantly impact your energy levels. If you’re frequently drowsy during the day or feel unrested after sleeping, consider these possibilities:

• Insomnia: Difficulty falling or staying asleep is a hallmark of insomnia, which affects around 30% of adults globally. While stress or jet lag can trigger short-term insomnia, chronic insomnia persists for months and often requires targeted treatment like cognitive behavioral therapy.

• Sleep Apnea: This condition causes your airway to collapse during sleep, temporarily stopping your breathing. Symptoms include loud snoring, waking up gasping for air, or feeling excessively tired during the day. A sleep study or wearable home device can diagnose sleep apnea, and treatment with a CPAP machine is highly effective.

• Restless Leg Syndrome (RLS): RLS creates an uncontrollable urge to move your legs, especially in the evening, which can disrupt your ability to fall asleep. Reducing alcohol and caffeine or addressing iron deficiencies can help alleviate symptoms.

Beyond Sleep: Other Causes of Fatigue

If your sleep checks out but you’re still dragging through your days, it’s time to dig deeper. Here are some common non-sleep-related causes of fatigue:

Hormonal Imbalances

Hormones play a critical role in energy regulation. For example, hypothyroidism—a condition where your thyroid gland produces too little thyroid hormone—is a well-known cause of fatigue. A simple blood test can diagnose this condition, and treatment with thyroid hormone replacement often brings relief.

Nutrient Deficiencies

Your body needs certain vitamins and minerals to produce energy efficiently. Deficiencies in iron, vitamin D, or vitamin B12 can leave you feeling drained. Women who menstruate, vegetarians, and vegans are especially prone to these deficiencies. Blood tests can confirm a deficiency, and supplementation can restore your energy levels.

Chronic Conditions

Fatigue is a hallmark symptom of many chronic illnesses, including diabetes, depression, gastrointestinal disorders, and long Covid. One particularly debilitating condition is chronic fatigue syndrome (ME/CFS), which has no cure but can be managed with a comprehensive care plan.

Stress and Adrenal Fatigue

Chronic stress can overtax your adrenal glands, which are responsible for producing cortisol—the hormone that helps regulate your energy levels. Prolonged stress can lead to adrenal fatigue, a condition characterized by feeling "wired but tired." Functional medicine often addresses this through stress management techniques, dietary changes, and adaptogenic herbs like ashwagandha or Rhodiola.

Mitochondrial Dysfunction

Your mitochondria are the powerhouses of your cells, producing the energy your body needs to function. When they aren’t working efficiently due to oxidative stress, environmental toxins, or poor diet, it can leave you feeling fatigued. Supporting mitochondrial health through antioxidants, a nutrient-rich diet, and targeted supplementation can make a difference.

Gut Health Issues

Your gut health plays a surprisingly large role in your energy levels. An imbalance in your gut microbiome, food sensitivities, or conditions like a leaky gut can contribute to systemic inflammation and fatigue. Functional medicine practitioners often recommend a gut-healing protocol, which may include eliminating trigger foods, taking probiotics, and eating anti-inflammatory foods.

Medications

Certain medications, like antidepressants, antihistamines, and benzodiazepines, can have drowsiness as a side effect. If your fatigue started after beginning a new medication, talk to your doctor about alternative options.

What’s Next?

Feeling tired all the time can feel overwhelming, but functional medicine offers a hopeful approach. By addressing your symptoms holistically and identifying their root causes, you can take actionable steps to restore your energy and vitality. At the Johnson Center, we take a personalized approach, using advanced genetic testing to uncover underlying factors that may be contributing to your fatigue. This enables us to tailor our recommendations to your unique genetic makeup, ensuring more effective, individualized treatment plans. Whether it’s hormonal imbalances, nutrient deficiencies, or mitochondrial dysfunction, we work with you to identify the best course of action for your health.

If fatigue is holding you back, consider booking a consultation or scheduling your free 15-minute call with Dr. Johnson. Your energy is within reach—let’s find it together.

The Johnson Center for Health services patients in-person in our Blacksburg and Virginia Beach / Norfolk locations. We also offer telemedicine for residents of Virginia and North Carolina!