Do you often feel tired for no apparent reason? If so, you’re not alone. Many people struggle with unexplained fatigue, which can impact their daily lives and overall well-being. The good news is that understanding the root causes of your tiredness can help you make small changes that significantly boost your energy and improve your quality of life. Here are 20 common reasons for feeling exhausted and some easy solutions to help you feel more energized.

1. Too Much Caffeine

That afternoon coffee might be ruining your sleep. Researchers at Michigan’s Henry Ford Hospital’s Sleep Disorders & Research Center and Wayne State College of Medicine found that drinking caffeine even six hours before bedtime can mess up your sleep. Psychology Today advises drinking your caffeine early in the morning and avoiding it after 2 p.m.

2. The Myth of Multitasking

You might think you’re great at doing many things at once, but you’re actually switching between tasks. This constant switching uses up the brain’s energy, making you tired. Science Alert suggests focusing on one task at a time and taking 15-minute breaks regularly to rest your brain.

3. The Danger of Dehydration

Feeling tired might mean you’re thirsty. The University of Connecticut found that even mild dehydration can lower your energy, especially in women. To avoid this, drink water throughout the day, not just when you feel thirsty.

4. Constant Complaining at Work

Complaining about your job every day can drain your energy more than you think. A study in the Journal of Applied Psychology found that focusing on the negative is more tiring than dealing with issues positively. Try finding solutions to work problems instead of just complaining.

5. Bedtime Phone Use

Using your phone in bed can make you tired the next day. The blue light from screens disrupts your sleep by reducing melatonin, the hormone that helps you sleep. Brigham and Women’s Hospital recommends avoiding screens before bed and reading a book instead.

6. Low Iron Levels

Iron is crucial for energy because it helps your body make hemoglobin, which carries oxygen to your muscles. Without enough iron, you can feel tired. Eat iron-rich foods like lean beef, nuts, beans, and leafy greens. If you’re a vegetarian, pair plant-based iron with vitamin C to help your body absorb it better.

7. Mouth Breathing While Sleeping

Sleeping with your mouth open can cause dehydration, leading to tiredness. To fix this, address sinus issues, practice breathing through your nose, reduce stress with yoga, or try using gentle paper tape to train yourself to keep your mouth closed at night.

8. Skipping Exercise

Not exercising can make you more tired. WebMD explains that less physical activity means less energy production in your cells. Regular, low-intensity exercise can boost your energy by 20 percent and reduce fatigue by 65 percent. So, get moving!

9. Perfectionism

Wanting everything to be perfect can be exhausting. Research from the University of Bath shows that perfectionism is linked to burnout and fatigue. Work on being more flexible and less afraid of failure. Letting go of the need for perfection can be surprisingly freeing.

10. Poor Posture

Bad posture can drain your energy. When your spine is misaligned, your body has to work harder, leading to fatigue. U.S. News & World Report suggests standing up straight, using an ergonomic chair, and avoiding heavy bags to conserve energy.

11. Messy Desk

A messy desk can make you tired by overwhelming your brain. Princeton psychology professor Sabine Kastner says clutter can tire your brain by pulling its attention in too many directions. Spend a few minutes organizing your space to help your brain relax.

12. Thyroid Problems

Sometimes, tiredness is due to a physical condition like hypothyroidism, where your thyroid is underactive. If you’re also gaining weight, have dry skin, or feel cold, see a doctor. Thyroid hormone replacement therapy can help balance your body and restore your energy.

13. Drinking Alcohol Before Bed

Drinking wine before bed might seem relaxing, but it disrupts your sleep. WebMD states that alcohol affects REM sleep, which is crucial for feeling rested. Cut back on nighttime drinks to improve your sleep quality.

14. Staying Indoors Too Much

If you’re feeling sluggish, try spending time outside. The Journal of Environmental Psychology found that being in nature for just 20 minutes a day can boost your energy. Fresh air and natural surroundings help you feel more energetic.

15. Saying Yes Too Often

Helping coworkers too much can exhaust you. Michigan State University researchers found that being bombarded with requests in the morning leads to mental exhaustion. Learn to say no sometimes or offer to help later to manage your energy better.

16. Lack of Sunlight

Not getting enough sunlight can make you feel tired. Sunlight helps regulate your sleep-wake cycle and boosts your mood. Spend time outside each day, especially in the morning, to soak up natural light and improve your energy levels.

17. Poor Diet

Eating a diet high in processed foods and sugar can lead to energy crashes. Focus on a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins to keep your energy stable throughout the day.

18. Inconsistent Sleep Schedule

Going to bed and waking up at different times each day can disrupt your body’s internal clock. Try to stick to a regular sleep schedule, even on weekends, to improve the quality and consistency of your sleep.

19. Stress and Anxiety

Chronic stress and anxiety can drain your energy. Practice stress-reducing techniques like mindfulness, meditation, or yoga to help manage stress and boost your energy.

20. Lack of Social Interaction

Spending too much time alone can make you feel isolated and tired. Social interactions can boost your mood and energy. Make time to connect with friends and family regularly, even if it’s just a quick chat.

By addressing these common causes of fatigue and making small, manageable changes, you can significantly boost your energy levels and improve your overall quality of life. Start with a few adjustments and see how they make a difference in your daily energy and well-being.