6 reasons you might feel tired all the time (and what to do about it)

If you feel like you’re dragging yourself through the day—exhausted, foggy, and constantly reaching for coffee, you are certainly not the only one. As a nutritionist, so many people I work in Townsville North Queensland and all over Australia, tell me, “ I’m so tired all of the time.”

Life is not meant to be this way, we are meant to feel great, but the chaos of the modern world can certainly impact our energy.

Fatigue isn’t always about needing more sleep, of course that plays a big part but it's not the only element to having wonderful energy.

Often, it’s your body waving a red flag for something deeper. Here are 6 sneaky reasons you might feel tired all the time—and what you can do to start feeling better fast.

1. You’re not drinking enough water

Even mild dehydration can zap your energy and affect your focus. If you’re not sipping throughout the day, your body has to work harder just to function. Try starting your morning with a big glass of water before coffee, and keep a water bottle nearby as a gentle reminder.

You can take it one step further and put a pinch of high quality salt in your body bottle for added minerals and energy. 

2. Coffee isn’t the energy boost you think it is

Yes, caffeine can help you feel more awake—but it doesn’t give you energy. Coffee actually blocks a chemical in your brain called adenosine, which builds up during the day to help you feel sleepy at night. By blocking adenosine, coffee tricks your brain into feeling alert—but once it wears off, that sleepiness hits even harder.

Relying on coffee too much can mess with your natural energy rhythms and hormones and leave you more drained in the long run.

Ease yourself back on the coffee and try some coffee free days.

3. Your blood sugar is on a rollercoaster

If you’re eating sugary snacks, or relying too heavily on carbs without protein or fat, your blood sugar might be crashing—and taking your energy down with it. These ups and downs can cause major fatigue, brain fog, and cravings.

The solution? Eat meals that are higher in protein, fibre and healthy fat (what I call the Carefree Three) to keep your energy steady all day.

Let sugar and starches (carbs) take a back seat in the your diet. 

4. Mental load and worry are exhausting you

Overthinking, over-planning, and constant low-level stress (even just the “to-do list in your head”) drain more energy than you realise. Your brain uses a huge portion of your daily energy. When it's stuck in planning and worrying mode, you feel depleted.

Try brain-dumping your thoughts onto paper, simplifying your day, and scheduling short breaks to reset your mind. You can also try not taking life too seriously, it's kind of like game 😊

5. You’re not getting enough quality sleep

Of course, sleep plays a part in our energy. Poor sleep—or not enough of it—has a ripple effect on your mood, focus, and hunger. If you're waking up tired, find out what’s getting in the way. Is it screens before bed? Too much coffee too late in the day? Unstable blood sugar? Stress?

Create a calming bedtime routine, aim for 7–9 hours, and prioritise rest like you would any important appointment.

6. You might need more fun, nature and movement

Being indoors under artificial lights, surrounded by screens, and sitting for too long—all of it adds up. We were meant to move and be outdoors. Even a 10-minute walk outside can boost your mood and energy levels. Prioritise daylight, movement, and screen-free time every day to reset your body’s natural rhythm.

You were born to feel wonderful, not just get through the day!

Feeling constantly tired isn't just part of getting older—it’s a sign your body needs support. With a few simple changes, like balancing your blood sugar, staying hydrated, relaxing and building in some fun and playfulness into your day, you can begin to feel more alive, focused, and in control again.