7 reasons why you feel constantly tired all the time

Do you ever find yourself chronically yawning, rubbing your eyes, and willing bedtime to come quicker throughout the day? Only to not get a wink of sleep during the designated nighttime hours?

In a world that’s on 24/7, it can often be hard to turn off, which leads to many of us going about our lives dreadfully sleep deprived.

A study by Aviva revealed that around one in three people in the UK suffer from insomnia, two thirds of adults have disrupted sleep, and almost half don’t get enough sleep full stop

So, what is causing this mass sleep problem, and how can it be solved?

We spoke to Jane Ollis, medical biochemist, environmental scientist, thinker and speaker, and founder of MindSpire, who listed seven reasons why you might constantly feel tired.

Plus, the things you can do to improve your sleep routine.

1. Your cortisol levels are too high

Cortisol, your body’s ‘stress hormone,’ ramps up at any sign of stress, keeping you on high alert, even if the ‘danger’ is just a busy day.

Think we can all relate to this one. Jane explains that ‘chronic high cortisol disrupts your sleep-wake cycle, making restful sleep harder to come by.’

To turn down cortisol before bed, she recommends deep breathing, or trying a quick meditation to let your body know it’s safe to wind down.

2. Your anxiety levels are high

As Jane so perfectly describes it, ‘anxiety is the brain’s late-night DJ’ and loves to play a set just as you’re settling in.

From replaying worries to going over the final details for that big meeting at work tomorrow, anxiety keeps us in a ‘high-alert state.’ Which ‘drains energy and makes it harder to relax,’ she says.

To quiet the mind, Jane advises jotting down a worry list or a quick to-do list before bed. This can help ‘clear mental clutter and keep your brain from reminding you at 2am’.

3. Your hormones are all over the place

‘Fluctuating hormones, like those during your menstrual cycle or menopause, can seriously mess with sleep,’ states Jane.

She adds that low oestrogen – especially during menopause – can trigger hot flashes and restlessness, both of which can contribute to a poor night’s sleep.

The solution to these unpleasant but very recurring problems, you ask? Jane says that keeping your room cool, wearing breathable clothes, and sticking to a calming bedtime routine can help you sleep better during hormonal changes.

4. You’re spending too much time sitting down/not moving

Granted, there’s not much many of us can do about having to work for eight hours a day at our laptops – often confined to office chairs or sofas. We’ve got to pay the bills, after all.

However, there are ways that you can move your body more during working hours, whether it be taking regular standing and stretching breaks, or fitting in a walk around the block on your lunch hour.

‘Sedentary days tend to make for restless nights,’ explains Jane, who adds that ‘regular physical activity, especially moderate aerobic exercise, improves sleep quality by increasing time in slow-wave, deep sleep.’

She also says it helps reduce anxiety and low mood, both notorious for disrupting rest.

‘Just avoid vigorous workouts close to bedtime, as they can delay sleep onset,’ she adds

5. You’re absorbing too much blue light

‘Your circadian rhythm loves a consistent light-dark cycle,’ schools Jane.

However, blue light from screens, be it our phones, laptops, or TVs, delays melatonin release, keeping the brain awake long past bedtime. So, Jane says it’s important to ‘aim to switch off screens an hour or two before bed, or use a warm light setting.’ We know you’ve heard this one before, but you need to actually do it.

And in the morning? She says it’s best to ‘expose yourself to natural or yellow light to reset your body clock and signal it’s time to be awake.’ To do this, just get outside!

6. You’re eating too late

If you’re someone who loves a late-night snack – especially unhealthy choices like crisps, sweets, or other processed foods – just know that it might be contributing to your sleep problems.

Jane stresses: ‘Eating too close to bedtime can disrupt sleep as your body focuses on digestion instead of winding down. Aim to finish meals a couple of hours before bed to improve sleep quality.’

This gives your body a chance to shift into rest mode and helps avoid midnight wake-ups from indigestion

7. You don’t have a regular sleep routine

‘Routine is king!’ says Jane, who encourages everyone to ‘respect their internal clock.’

A regular sleep schedule is key to training your circadian rhythm, so going to bed and waking up at the same time daily helps your body fall asleep faster and stay asleep.

The expert’s advice?

‘Build a bedtime routine with calming activities, limit screens, and create a restful sleep environment to help keep your internal clock on track.’

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