Why You Always Feel Tired: Understanding the Crisis of Constant Fatigue and How to Get Your Energy Back

 

By Stephanie Nwakaegho, GentechNews Health Columnist

 

“Feeling constantly tired no matter how much you rest? Discover the real causes of fatigue — from poor sleep and stress to diet, dehydration, and hidden health issues — and learn how to rebuild your energy naturally.”

 

Why am I always tired?

In today’s fast-paced world, feeling tired has almost become normal. if tiredness had a population, Nigeria would be the capital city. Everywhere you go, people are tired. The banker dragging herself through Lagos traffic before sunrise. The mother juggling work, children, and house chores with no break in sight. The young man grinding two jobs, praying his hustle will finally pay off.

And the amazing thing? We all think it’s normal.We laugh about it. We take painkillers like vitamins. We tell ourselves, “It’s just stress, I’ll be fine.” But what if I told you that constant tiredness — that kind that lives in your bones — is not normal at all?

As a nurse, I’ve seen it too many times. People come in complaining of headache, dizziness, “weak body,” poor sleep, or low mood. Some even say, “Nurse, I don’t know what’s wrong, I just feel off.” They think they just need Panadol or a few days of rest, but when we check properly, their bodies have been crying for help for months.

That type of tiredness you feel — the one pain meds can’t fix — is your body sending a warning signal. It’s saying, “I’m running on empty, and you’re not listening.”

This kind of exhaustion isn’t laziness. It’s a message. And until we decode it, no amount of sleep, supplements, or so-called “energy drinks” will save you.

Why do I feel tired after waking up from sleep?

“Maybe I just need to sleep more.”

That’s what many people tell themselves. But how many times have you slept eight or nine hours and still woke up feeling like you didn’t close your eyes at all?

Sleep is not just about how long you stay in bed — it’s about what your body does while you’re there.

When you sleep properly, your body goes through specific phases that help you heal, restore, and recharge. There’s the deep sleep phase, where your body repairs muscles, balances hormones, and resets your immune system. Then there’s REM sleep, where your brain processes your emotions, memories, and clears out mental “waste.”

But here’s the problem: many of us never reach those stages.

Why? Because we sabotage our own rest.

For some, it’s the endless screen time. We scroll social media until midnight, then wonder why our minds won’t shut down. For others, it’s taking phone calls or watching movies until we literally doze off. Then there are the ones who go to bed late and wake up early for work — five hours of broken sleep, then painkillers in the morning to push through.

If that sounds like you, please listen: You are not resting; you are simply passing out.

True sleep is not just about closing your eyes — it’s a biological reset. And if you don’t protect it, your energy levels will keep dropping no matter how many hours you lie in bed.

Try this instead: Treat the hour before bed like a sacred time. Put your phone away. Dim your lights. Do something relaxing — maybe pray, stretch a little, or just lie quietly. That’s how you signal to your body, “It’s time to power down.”

And if anyone has ever complained that you snore loudly or stop breathing in your sleep, don’t ignore it. You might have sleep apnea, a condition that makes you wake up multiple times without realizing it. It’s common, and it can leave you drained every morning no matter how early you sleep.

Stress — The Silent Energy Killer

Now let’s talk about the real thief in this story: stress.

We don’t like to admit it, but Nigerians are some of the most stressed people in the world. The noise, the traffic, the deadlines, the bills — even peace of mind has become a luxury item. And yet, we wear stress like a badge of honour. “I’m managing,” we say, even when our bodies are screaming for help.

But here’s what many people don’t realize: Stress doesn’t just make you feel tired — it physically drains your body’s energy supply.

When you’re under pressure, your body releases a hormone called cortisol. It’s supposed to help you survive danger — for instance, if a dog is chasing you, cortisol helps you run faster. But in real life, the “dog” is your rent, your boss, your generator, your endless to-do list. The danger never ends.

So what happens?

Your cortisol stays high, day after day. Your body is always on alert, burning through your energy reserves even when you’re just sitting down. Eventually, your system crashes. You start to feel tired all the time, you crave junk food, you forget things, your sleep gets worse — and you pop another painkiller, thinking it’s just body pain.

Let me share a small truth: stress will not leave you alone, so you must learn how to leave stress alone.

That doesn’t mean quitting your job or moving to the village. It means creating small habits that tell your body, “I’m safe. I can relax now.”

Here’s one I teach my patients — the Two-Minute Reset:

• Sit or stand still.
• Take a slow breath in through your nose for four seconds.
• Breathe out gently through your mouth for eight seconds.
• Do it three or four times.

It sounds too simple, I know. But this small act sends a powerful message to your nervous system: “You’re not in danger.” And when your body finally believes that, your cortisol drops and your energy starts to rebuild.

Food Fatigue Syndrome

Let’s move to something we all love: food.

Because yes, what you eat can make or break your energy.

If your day starts with white bread and tea, continues with rice and stew, and ends with noodles at 10 p.m., your body is running on unstable fuel.

See, when you eat mostly refined carbs or sugary food, your blood sugar shoots up fast — you feel energetic for a short while — then it drops sharply. That drop is what gives you that mid-afternoon crash when your eyelids feel heavy and your brain stops cooperating.

So what do we do? We reach for quick fixes — biscuits, malt, soft drinks — and the cycle continues.

If you want steady, lasting energy, your meals have to balance protein, fibre, and healthy fats.

That means:

• Instead of plain white bread, try wheat bread with eggs or groundnut butter.
• Instead of garri and soup with only meat, add some vegetables.
• Instead of skipping breakfast, take something small but balanced — like oats or pap with milk and nuts.

Also, check your micronutrients. Many Nigerians are low on iron, vitamin B12, and vitamin D without realizing it.

Low iron means your blood isn’t carrying enough oxygen — no wonder you feel weak.

Low B12 affects your nerves and brain function — that’s why you forget things or feel dizzy.

Low vitamin D can make your mood and energy drop, especially if you’re always indoors.

These deficiencies don’t always show up as disease, but they steal your strength quietly. A simple blood test can reveal them — and once corrected, you might feel like someone finally turned your battery back on.

Importance of exercise

When I tell people to exercise, they look at me like I just suggested a punishment.

But let me explain — I’m not talking about joining a gym or lifting weights. I mean movement.

Your body was designed to move, and your energy factories (called mitochondria) depend on it. If you sit from morning till night — in traffic, in the office, at home — those little power plants in your cells become lazy. The less you move, the less energy they produce.

So yes, being tired makes you sit more. But sitting more also makes you tired. It’s a vicious cycle.

The solution? Move small, but often.

Take the stairs sometimes. Walk after lunch. Stretch when you wake up. Dance when your favourite song plays. Just get your body involved in your own healing.

Water the essential sixth class of food

Let’s talk about something so basic that most people overlook it — water.

You see, dehydration doesn’t just make your mouth dry. It literally slows down your entire system.

When you don’t drink enough water, your blood gets a bit thicker, your heart has to pump harder, and less oxygen reaches your muscles and brain. That’s why you feel sluggish, heavy, and mentally foggy.

In this Nigeria heat, dehydration sneaks up on you faster than you think. You sweat it out while hustling, sitting in traffic, or running errands — but you rarely replace it. Some people can go half a day and realize they’ve not had even one cup of water.

So, before you conclude that your tiredness is spiritual or mysterious, ask yourself: “When last did I drink plain water today?”

You don’t need to drown yourself in litres, but aim for a steady rhythm — small sips throughout the day. Don’t wait until you’re thirsty; by the time you feel thirst, your body is already running on low supply.

If you’re not sure you’re drinking enough, here’s a quick tip from my hospital training: check the colour of your urine. If it’s light yellow, you’re fine. If it’s dark like tea, please drink water. Your energy will thank you.

Protecting Your Energy from People and Pressure

Now, this one might surprise you, but some of your tiredness isn’t physical at all — it’s emotional.

Yes, the people in your life can be energy thieves too.

You know those friends or colleagues who drain you? The ones who always bring drama, complaints, or guilt trips? Every time you talk to them, you feel lighter in the wallet and heavier in the spirit. That’s not coincidence — that’s emotional exhaustion.

As Nigerians, we’re raised to “be there” for everybody — family, church, neighbours, even people who wouldn’t cross the street for us. But without boundaries, you’ll pour from an empty cup until there’s nothing left.

This week, take a moment and ask yourself:

Who in my life leaves me feeling drained after every interaction?

What commitments am I forcing myself to keep just to avoid disappointing people?

It’s not wickedness to protect your peace. It’s wisdom.

Sometimes, you don’t need another multivitamin — you need boundaries. Say “no” when necessary. Rest without guilt. Let people call you proud if they must. They’ll be fine. You, on the other hand, will feel lighter, clearer, and stronger.

The Consistency Secret: How Healthy Routine Rebuilds Energy

Here’s one truth most people ignore: your body loves routine.

It’s not about being rigid — it’s about rhythm.

When you keep changing your sleep times — sleeping late during the week, then waking up late on weekends — your body gets confused. That inconsistency messes up your internal clock, known as your circadian rhythm.

Your body starts producing hormones and energy at the wrong times. That’s why you feel half-asleep in the morning and wide awake at midnight.

To fix that, pick a bedtime and wake-up time — and try to stick to them, even on weekends. After a while, your body will start to anticipate rest and activity naturally. That’s how you build real stamina without extra effort.

When to See a Doctor

Now, let’s talk serious.

Sometimes, even after fixing your sleep, diet, stress, and hydration, you still feel tired — and that’s your cue to stop guessing.

Fatigue can be an early sign of deeper medical conditions. Things like thyroid imbalance, diabetes, anaemia, or chronic infections often start quietly — just “ordinary tiredness.”

If your fatigue has lasted more than four to six weeks, and it’s affecting your work, focus, or mood, please don’t keep pushing through. Go for a check-up. Get your blood tested. Explain your symptoms clearly. Don’t just say, “I’m weak.” Tell the doctor how long, how bad, and what makes it worse.

Early diagnosis saves you months — sometimes years — of unnecessary suffering.

Reclaiming Your Energy: A Promise to Yourself

Let’s be real: Nigeria can wear anyone out. Between the pressure to survive, the expectations to succeed, and the constant hustle, even machines would need maintenance.

But here’s the truth — your body is not against you. It’s fighting for you every single day. It just needs you to listen.

Fatigue is not a punishment. It’s communication.

It’s your system saying, “I need better care. I need rest. I need balance.”

So as you read this, I want you to promise yourself one thing: you’ll stop treating tiredness like a normal part of life.

When your body asks for rest, don’t give it caffeine or painkillers — give it rest.

When your mind feels overwhelmed, don’t just scroll your way through it — pause, breathe, and reset.

When you eat, think about nourishment, not just fullness.

You deserve to feel alive — not just awake.

And that, my friend, is the real goal: to live with enough energy to actually enjoy the life you’re working so hard to build.

Health Tip 💡

If you remember nothing else from this article, remember this:

Your energy is your power. Guard it like treasure.

Because when you finally stop running on empty — when you learn to sleep deeply, eat wisely, move gently, and say no firmly — you’ll realize something incredible:

You were never lazy. You were simply tired. And now, you’re finally healing.

 

Author Bio

Nurse Stephanie Nwakaegho is a registered nurse, health columnist, and wellness advocate. She writes for Gentechnews on preventive care, nutrition, and everyday health education.

Follow her weekly column “Healthy Living with Nurse Stephanie” for practical health tips designed for everyday Nigerians.