If you are constantly tired – even despite plenty of sleep – there is often more behind it than "too little sleep." Often, there are a few easily verifiable factors: sleep quality, hydration/nutrition, stress – and not infrequently a nutrient deficiency.

• Blue light in the evening (phone/tablet) can disrupt falling asleep and the depth of sleep.
• Restless nights due to noise, alcohol, or late eating cost deep sleep.
• Note Sleep Apnea: loud snoring, breathing pauses, morning headaches – seek medical clarification.

What helps quickly against fatigue? 60 minutes screen-free in the evening, keep the bedroom cool (approx. 18 °C), and test fixed sleep times.

• Drinking too little quickly leads to fatigue – especially in the office or during sports.
• Blood sugar rollercoaster (a lot of sweets/white flour) often leads to an afternoon slump.
• Too much coffee only masks it briefly and later intensifies the energy slump.

Practical: Keep water visibly available, include protein + fiber with every meal, sweets preferably after meals rather than on an empty stomach.

If you are wondering "Why am I constantly tired?", it is worth looking at storage values – especially with little sun, stress, vegetarian/vegan diet, intense sports, or frequent infections.

• Iron/Ferritin: relevant for oxygen transport – deficiency can promote extreme fatigue.
• Vitamin D: often low in autumn/winter.
• Vitamin B12 (and transport marker): important for nerves & energy metabolism.
• Magnesium, zinc, selenium and others: play a role in performance and regeneration.

An underactive thyroid or a permanently elevated stress level can cause fatigue – typical symptoms include lack of drive, feeling cold, weight gain, or sleep problems. If suspected: have it checked by a doctor (TSH, fT3/fT4 as needed).

If fatigue is accompanied by loss of interest, inner emptiness, or constant tension, mental exhaustion may also play a role. Seek support if the feeling persists or intensifies.

1. 7 Day Basics: Sleep routine, more water, less sugar.
2. Create Clarity: In case of persistent exhaustion, specifically check nutrient status (e.g., with the Nutrient Analysis Plus).
3. Consult a doctor: if there are severe complaints, new symptoms, or suspicion of sleep apnea/thyroid issues.

Note: This article does not replace a medical diagnosis. For severe, sudden, or persistent complaints, please consult a doctor.