4 surprising reasons you’re always tired—and what you can do about it

If you’re waking up tired despite getting “enough” sleep, something else could be going on. “Sleep isn’t the only thing that plays into your energy levels,” says Noom’s Medical Director, Dr. Karen Mann, MD. Inflammation, blood sugar swings, stress, and even subtle nutrient gaps can all leave you feeling drained.

1. Chronic inflammation can zap your energy

“We all live in a very inflamed environment,” Dr. Mann says. Diet is one of the big reasons, especially processed foods. “If we’re eating a lot of processed foods, these things can actually work against us, affect our gut microbiome, and sap our energy,” she explains. Why? That ongoing inflammation “puts a lot of demand on our immune systems,” which can lead to low energy.

One of her simplest suggestions: swap something processed for something whole. If a go-to snack comes in a package with a long ingredient list, try replacing it with a more recognizable option like fruit, nuts, or plain low-fat Greek yogurt. Even one small change a day can support gut health and help stabilize energy.

2. Unstable blood sugar can make you tired

“When we have foods that are carbohydrate-rich, like breads, or things with added sugar, we tend to get a spike in our blood sugar and then a crash afterwards.” Dr. Mann explains. And that roller coaster can lead to exhaustion.

Her tip: Build meals around protein, fiber, and healthy fats—especially earlier in the day—to avoid those dramatic highs and lows. She often recommends combinations like:

• Eggs with avocado
  
• Greek yogurt with berries and walnuts or basil seeds
  
• A whole grain like quinoa or farro paired with protein
  

Balanced meals can create steadier, more sustained energy without the mid-morning or mid-afternoon slump.

3. Stress and cortisol burnout can make you tired

Cortisol is the body’s primary stress hormone, designed to rise temporarily in response to challenges and then settle back down. But the problem occurs when it stays elevated, explains Dr. Mann. “When it’s constantly elevated, it becomes a problem for our metabolism, our sleep, and our energy levels,” says Dr. Mann.

You don’t need an elaborate routine to bring stress down. She suggests short, intentional resets throughout the day; anything helps, but aim for 10 minutes. Here’s what you can do

• Take a walk
  
• Try a deep breathing exercise
  
• Do yoga or light stretching
  
• Call a friend or journal
  

“Whatever you can do to just take yourself out of that stressful situation, even for a short period of time, can have a really positive impact on your overall energy levels,” says Dr. Mann.

4. Hidden nutrient gaps could be making you tired

“If you’re not getting appropriate amounts of certain vitamins and minerals, your energy will be low no matter how much sleep you get,” Dr. Mann says. Common deficiencies that cause energy to dip include magnesium, iron, and B12.

While persistent fatigue should be evaluated by a healthcare provider, you can support your intake with healthy foods like:

• Seeds and nuts for magnesium
  
• Spinach or lentils for iron
  
• Fish or eggs for B12

If those foods aren’t currently part of your routine, Dr. Mann recommends adding them and paying attention to whether your energy improves.

The bottom line: More sleep isn’t always the answer if you’re always tired

If you’re constantly tired, the answer may not be more sleep—it may be better support for your body during the day. Inflammation, blood sugar swings, chronic stress, and nutrient gaps can quietly drain your energy long before you crawl into bed.

The encouraging part? These are areas you can influence. Small changes—swapping one processed food, building a more balanced breakfast, taking a 10-minute stress reset, or adding nutrient-dense foods—can add up.

As Dr. Mann emphasizes, “The take-home message is that fatigue does not always have to do with the amount of sleep that you’re getting.” When you support your nutrition, stress levels, and overall habits, you may find your energy starts to shift in ways that sleep alone couldn’t fix.

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