Why You’re Always Tired
And How to Fix It
If you wake up feeling exhausted even after a full night’s sleep, you’re not alone. Fatigue isn’t just about the number of hours you sleep—it’s about hydration, stress, food choices, and even how you start your morning. Let’s break down the real reasons you might be feeling drained and, more importantly, how to fix it.
1. You’re Not Getting Morning Sunlight
One of the simplest but most overlooked energy hacks? Getting sunlight within 15 minutes of waking up. This signals to your body that it’s daytime, helps regulate your circadian rhythm, and boosts morning cortisol (in a good way), making you feel more awake.
Step outside for 5-10 minutes of sun exposure in the morning. If you can’t go outside, sit by a window or consider a light therapy lamp.
2. You’re Not Hydrated Enough
Dehydration is a sneaky energy killer, and most people wake up already dehydrated. If the first thing you drink is coffee, you’re making it worse.
Start your day with water + electrolytes. Adding a pinch of sea salt, lemon juice, or liquid chlorophyll to your water can help replenish minerals and improve hydration at a cellular level.
3. You’re Lacking Key Vitamins
Certain vitamins play a huge role in energy production. If you’re tired all the time, you could be low in:
Vitamin B12 – Essential for energy and brain function. If you eat little to no animal products, you might need a supplement.
Vitamin C – Helps fight fatigue, supports adrenal health, and improves iron absorption. Fresh oranges or orange juice (without added sugar) are great sources.
Magnesium – Helps with relaxation and quality sleep. Magnesium glycinate before bed can be a game changer.
4. Your Sleep Cycles Are Off
It’s not just about sleeping more—it’s about waking up at the right time in your sleep cycle. Waking up mid-cycle leaves you feeling groggy, no matter how long you’ve slept.
Try to wake up at the end of a 90-minute sleep cycle (e.g., 6 hours, 7.5 hours, or 9 hours).
Use a sleep-tracking app or a smart alarm that wakes you during your lightest sleep stage.
5. You’re Eating the Wrong Foods for Energy
Not all breakfasts are created equal. If you start your day with sugar-heavy foods (cereal, pastries, flavored yogurts), you’ll spike your blood sugar and crash a few hours later.
Aim for a protein + healthy fat breakfast to keep energy stable. Try eggs, avocado, salmon, or a smoothie with protein + greens.
6. Stress Is Draining You
Chronic stress is exhausting. If your body is constantly in fight-or-flight mode, your cortisol stays high, leading to burnout.
Breathing exercises or meditation (even 5 minutes helps).
Walks outside (bonus points if it’s in nature).
Adaptogens like ashwagandha or Rhodiola can help manage stress.
7. Caffeine Timing Matters
Drinking coffee first thing in the morning can make you feel more tired later in the day by messing with your natural energy production.
Delay coffee for 60-90 minutes after waking up to avoid an energy crash later.
8. You’re Surrounded by Energy-Draining People
Some people literally drain the life out of you. If you see someone at work walking toward you to chat and already feel exhausted before they even open their mouth, that’s a sign. Social burnout is real.
Set boundaries. Keep interactions short and polite.
Reduce social obligations that feel like an energy drain.
Prioritize alone time or spending time with people who uplift you.
