Tired All the Time? Causes, Fixes and When to See a GP

You wake up tired. You get through the morning on coffee, hit a wall at 3pm, then somehow get a second wind at 10pm just when you should be asleep. If you feel tired all the time, you are far from alone. It is one of the most common reasons people see a GP, and doctors even have a shorthand for it: TATT.

Most of the time, the cause is a mix of lifestyle factors that parents know all too well. Sometimes it is a sign of something that needs checking. This post covers both: the everyday causes you can actually change, a simple two-week plan, and when NHS advice says it is time to book a GP appointment.

First: when to see a GP

I am putting this first on purpose. The NHS page on tiredness and fatigue advises seeing a GP if you have been feeling tired for several weeks with no obvious reason, especially if it is affecting your daily life, or if you have other symptoms alongside it, such as losing weight without trying. Things like anaemia, thyroid problems, diabetes, depression and some medicines can all cause tiredness, and a GP can check for these with simple tests.

If you are a new parent and feeling low as well as exhausted, please also read the NHS information on postnatal depression and talk to your GP or health visitor. It is common, and it is treatable.

Everything below is for the many people whose tiredness has an everyday explanation. It is not a substitute for a check-up.

Why am I tired all the time? Common lifestyle causes

1. Not enough sleep, or broken sleep

The obvious one, but worth saying. Seven hours in four chunks does not feel like seven hours. Late-night scrolling after the kids go down (sometimes called “revenge bedtime procrastination”) steals sleep you badly need. My post on how much sleep adults need goes into this.

2. Running on caffeine and sugar

Coffee at 7am, 10am, 1pm and 3pm, plus biscuits to get through the afternoon, makes for an energy rollercoaster. Caffeine late in the day can also make sleep worse, which feeds the cycle.

3. Skipping meals

Lots of parents eat the kids’ leftover crusts for breakfast and forget lunch. Long gaps without food, then a huge dinner, often leave you sluggish.

4. Not drinking enough

Mild dehydration can leave you feeling tired and headachy. The NHS guide to water, drinks and your health suggests 6 to 8 glasses of fluid a day for most people.

5. Too little movement

It sounds backwards, but sitting still most of the day can leave you feeling more tired, not less. The NHS self-help tips to fight fatigue include regular exercise as one of the ways to feel less tired.

6. Constant stress and mental load

Remembering the PE kit, the dentist, the birthday present, the work deadline. Being “on” all day is exhausting even if you never break a sweat.

A 2-week reset for the tired parent

Do not try to fix everything at once. Pick one change from each week and stick with it.

Week 1: the basics

• Set a “lights out” alarm, not just a wake-up alarm. Phone on charge outside the bedroom 30 minutes before.
• Last coffee by 2pm.
• Eat breakfast sitting down, with some protein: eggs on toast, yoghurt and oats, peanut butter on toast.
• Fill a 1-litre water bottle in the morning and aim to finish it by mid-afternoon, then keep going.

Week 2: add movement

• A 10-minute walk after lunch or the school drop-off, every day. Daylight helps.
• Two short strength sessions. Try this 15-minute circuit: 3 rounds of 10 squats, 8 push-ups (on the kitchen worktop is fine), 10 glute bridges and a 20-second plank, with 45 seconds rest between rounds.
• A 3-minute wind-down before bed: slow breathing, in for 4, out for 6.

Start gently. If you have been inactive for a while, a session that leaves you flattened will make the tiredness worse. You want to finish feeling better than when you started. If the 3pm slump is your main problem, try the moves in my workout for the afternoon energy slump.

Track it for two weeks

Each evening, score your energy from 1 to 10 and note your sleep, caffeine and any exercise. If after two or three weeks of sensible changes your energy has not shifted at all, that is useful information to take to your GP. It also helps them see the pattern quickly.

How a class can help with energy

A lot of parents tell me the hardest part is starting when you already feel flat. That is where a booked class helps: the decision is made, someone is expecting you, and 45 minutes later you walk out feeling more awake. My SYP Recharge energy and focus class is built for exactly this, with moderate intensity, plenty of movement and no one being pushed into the ground. For more ideas, see how to get more energy as a tired parent.

FAQs

Why am I tired all the time even with enough sleep?

Common reasons include poor-quality or broken sleep, stress, diet, low activity and too much caffeine. Medical causes such as anaemia or thyroid problems are possible too, so see a GP if it lasts several weeks without an obvious reason.

Does exercise help if you are tired all the time?

The NHS lists regular exercise as one way to fight fatigue. Start small, such as a daily 10-minute walk, and build up slowly so you do not leave yourself more exhausted.

When should I worry about tiredness?

See your GP if you have been tired for weeks with no clear cause, if it is affecting your daily life, or if you have other symptoms such as unexplained weight loss. If you feel low or hopeless, talk to your GP too.

What blood tests check for tiredness?

Your GP will decide based on your symptoms. They often look for things like anaemia, thyroid problems and diabetes.

Book your first class

If you have ruled out a medical cause and want a reason to move that does not rely on willpower at 6pm, come and try a class. SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, max 10 people and £15 a class, with an easier option for every move on the low-energy days. Book your £15 class here, or call or WhatsApp me on 07301 512215. If you cannot get to Archway regularly, online coaching with SYP Fitness can help you build energy habits from home.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.