Lack of Energy? Identifying the Potential Root Causes

Does low energy impact your daily routine? Maybe you wake up and just can't get going — at least until you've had that third cup of coffee. Or, maybe you hit that mid-afternoon slump and can't see how you're going to make it to bedtime.

You're far from alone when it comes to a lack of energy. Approximately 1 in 3 U.S. adults report not getting enough rest or sleep each day, per the Centers for Disease Control and Prevention. Further, according to a survey by YouGov on behalf of the World Cancer Research Fund, over one-third of respondents reported being too tired to prepare healthy meals and exercise.

Whether physical or mental fatigue is to blame, identifying the root cause is essential to living your life fully. It's time to explore the reasons you may feel a lack of energy — and get some tangible approaches to combat it.

Poor Sleep Quality

Let's start with the basics: Poor sleep quality can often be the cause of low energy and sluggishness. The good news? There are easy, actionable steps you can take to get more restful sleep. One of the most effective — and simplest — ways to improve sleep quality is by creating a consistent bedtime routine.

Start by committing to a consistent sleep schedule, which means going to bed and waking up at the same time each day. Prioritize good sleep hygiene by turning off screens like your phone or television at least an hour before bed, as the blue light can disrupt your body's natural sleep cycle. Dim your room lights to signal to your brain that it's time to wind down, and incorporate relaxing activities, like reading or practicing deep breathing, to ease into sleep.

Additionally, consider making time for a self-care routine that helps recharge both your mind and spirit. This could include a calming bath, journaling or meditation. These mindfulness practices not only improve your sleep but also support overall well-being.

Sedentary Lifestyle

If you lead a sedentary lifestyle, spending long periods sitting or remaining inactive, this can also leave you feeling fatigued. But, the solution here might be simpler than you think: Move more! It may seem counterintuitive at first, but physical activity can boost your energy levels.

Exercise releases endorphins and other chemicals in your body that lift your mood, leaving you feeling more energized rather than fatigued. Plus, regular movement can improve your sleep, as well. Try listening to upbeat music while you walk or invite a friend along to make it even more enjoyable.

Food Choices

You've likely heard the phrase "food is medicine," but that's dependent on the kind of food you consume. If you're eating food that causes your blood sugar to spike, for instance, those levels can rapidly decline and leave you in an exhausted slump.

Sleep and metabolic health (your body's ability to process food and turn it into energy) go hand in hand. According to Healthline, quality sleep is essential for regulating hormones that control appetite and metabolism, such as leptin and ghrelin. Disrupted sleep can lead to imbalances that increase cravings and hinder the body's ability to process food efficiently. As noted in a 2022 study in Nature Reviews Endocrinology, disrupted sleep patterns affect not only your energy levels, but the quality of your food choices.

Poor dietary choices can then, in turn, affect sleep quality. Heavy or unhealthy meals may worsen sleep by interfering with digestion and raising the risk of heartburn, leading to restless nights. All of this ultimately leads to difficulty regulating weight and increases the odds of obesity.

This interdependence means that maintaining a balanced diet and establishing healthy sleep patterns are crucial for optimal energy levels and overall well-being.

Chronic Pain and Physical Conditions

If something hurts, your quality and quantity of sleep are often the first things to go. This can make days drag, navigating not only the physical condition itself, but the results from a restless night in pain.

For example, those with chronic back issues sometimes struggle with sleep, tossing and turning to get into a comfortable position. Others might deal with restless leg syndrome keeping them up at night.

Researchers recently discovered that fatigue is often an overlooked and under-treated symptom of inflammatory bowel disease. For those headed to the bathroom multiple times per night, it can be difficult to get enough rest. This can reduce quality of life, decrease social functioning and even impair work productivity.

A medical check-up can help identify the source and take the right steps toward treatment.

Underlying Mental Health Conditions

Mental health conditions, from depression and anxiety to post-traumatic stress disorder, can also be a reason you feel a consistent lack of energy. Unfortunately, sleep loss can exacerbate this emotional deregulation and mental health issues can worsen sleep — leading to an unhealthy self-perpetuating cycle.

Breaking this cycle may be a bit more complicated than simply getting more sleep or coping with anxiety. It's important that you address mental health concerns with a physician, therapist and/or other mental health counselor. These professionals are trained to diagnose a variety of body and mind issues, providing the expertise and support you may need.

Finding Rest

Given the likelihood that poor sleep hygiene, a sedentary lifestyle, diet, chronic pain, mental health or perhaps other conditions may be the root causes of your fatigue, it's important to enlist your healthcare provider to develop a comprehensive treatment plan. They might recommend specific sleep aids, lifestyle changes or interventions. In addition, they can rule out conditions that require medical attention, including illnesses that have fatigue as a symptom.

Ultimately, the effort you put into improving your sleep is more than worth it. By prioritizing sleep, you're not only investing in better nights but also more productive, fulfilling days.

Clinically reviewed December 2024.