Common causes of low energy and how to reduce them
Feeling tired from time to time is completely normal, especially during demanding study periods. But if you feel tired most of the time, or if your low energy persists no matter how much you sleep, there may be other explanations than lack of rest.
Here are some common causes of low energy, and what you can do to support your energy levels.
Mental health
Mental health is a common cause of long-term tiredness. It is rarely caused by one single factor. More often, it builds up through a combination of everyday stressors.
Self-critical thoughts, high expectations, relationships that drain more energy than they give, or constant worry about the future can be mentally exhausting. Feelings of guilt, or the sense that you are never quite good enough, can also gradually wear you down over time.
What can I do myself?
- Try to identify what in your life drains your energy the most.
- Reflect on whether you place unrealistic demands on yourself, or push your days to the limit.
- Create space for recovery, even in small moments where the focus is entirely on you.
- Seek professional support if your tiredness is connected to your mental wellbeing.
Hormones
Hormones can significantly affect energy levels, especially in women. Throughout the menstrual cycle, sex hormone levels naturally fluctuate, which can cause noticeable changes in energy, mood, and focus.
When hormone levels drop, tiredness can occur. Energy often returns again about a week after the start of your period.
Low energy can also be linked to iron deficiency, which is more common in people with heavy periods.
What can I do myself?
- Track how your energy and mood vary over time to identify patterns.
- Plan recovery-focused activities, such as gentle movement or breathing exercises.
- Reduce unnecessary stress, and ask for support when you need it.
Seasonal changes
Sleep and wakefulness are controlled by the body’s internal clock, which is strongly influenced by daylight. Morning light stimulates cortisol production, which helps you feel alert, and it also triggers a process that supports melatonin production later in the evening.
When the seasons change, light exposure shifts, and this can disrupt your circadian rhythm. Most people adjust over time, but for some, seasonal transitions can lead to feeling tired and having less energy.
What can I do myself?
- Get daylight early in the day.
- Spend time outdoors in the morning without sunglasses. Around 10 to 15 minutes is often enough.
- Try to get light exposure throughout the day, even when it is cloudy.
Eating habits and lifestyle
What you consume affects both your hormones and your sleep. Caffeine, nicotine, alcohol, sugar, and heavy meals late in the day can interfere with the body’s natural wind-down process.
Caffeine, for example, blocks the receptors that signal tiredness, which can lead the body to produce more cortisol and stay in a more alert state.
Physical activity is also one of the most effective ways to improve sleep quality. Movement increases the body’s need for recovery, which can make it easier to fall asleep and sleep more deeply.
What can I do myself?
- Avoid caffeine, nicotine, alcohol, sugar, and heavy meals a few hours before bedtime.
- Move your body daily, even light activity makes a difference.
- Avoid intense workouts late in the evening, since they can be stimulating.
Fatigue is often the result of several interacting factors. By reviewing your lifestyle, mental wellbeing and recovery, it is often possible to identify underlying causes and gradually improve your energy levels in everyday life.