Fatigue isn’t just about sleep. It’s your body asking for better support

Waking up tired, crashing mid-afternoon, feeling wired but exhausted at night. Sound familiar?
Fatigue is one of the most common complaints in modern life, and it often has little to do with how many hours you sleep. Chronic low energy can be a sign that your body isn’t getting what it needs: steady blood sugar, enough protein, key minerals like magnesium or potassium, or time in “rest and digest” mode. Before you blame your willpower, look at how you’re fuelling.

Energy isn’t just about getting 8 hours of sleep. It’s about how your body handles stress, regulates blood sugar, digests food, and restores nutrients throughout the day. A cup of coffee might help in the moment, but if your body isn’t nourished or your nervous system is on overdrive, energy crashes will still come.

Here are five common reasons you may feel constantly drained:

1. Skipping breakfast or eating “naked carbs”
   Starting your day with just coffee, juice, or toast might give a quick boost, but it often leads to a blood sugar crash by mid-morning. This sets off a ripple effect: fatigue, cravings, irritability, and more coffee. What your body really needs is a grounding, balanced meal. Aim to eat within an hour of waking, and include protein (like eggs, Greek yoghurt, or a protein shake), healthy fats (like avocado or olive oil), and fibre (like berries, oats, or greens). This combo keeps blood sugar steady and helps you feel clear and energised.
2. Blood sugar dips between meals
   If you’re going 6-7 hours without eating, chances are you’re experiencing dips in blood sugar that leave you feeling foggy or jittery. The solution isn’t to snack constantly. It’s to eat full, satisfying meals every 3-4 hours. When your meals contain enough protein, fat, and fibre, you’ll avoid the rollercoaster of energy crashes and carb cravings. Bring nourishing snacks with you if your schedule is unpredictable. Think boiled eggs, trail mix, protein bars, or a piece of fruit with nut butter.
3. Dehydration and mineral loss
   Sometimes fatigue is as simple as not having enough fluids or electrolytes. Water is essential, but on its own, it may not replenish lost minerals like sodium, potassium, and magnesium, especially if you sweat a lot, live in a hot climate, or drink lots of coffee (a natural diuretic). A pinch of sea salt in your water, an adrenal cocktail (orange juice + sea salt + coconut water), or sipping on coconut water throughout the day can make a huge difference. Feeling tired, dizzy, or experiencing frequent headaches? You may just need more minerals.
4. Caffeine dependence masking deeper fatigue
   Many people drink coffee not because they’re energised, but because they’re already exhausted. While caffeine gives a temporary lift, over time it can stress your adrenal glands, disrupt sleep, and even worsen anxiety or fatigue. If you’re relying on two or more cups a day just to function, try experimenting with gentle swaps. A high-quality matcha latte still gives you a buzz, but with L-theanine to promote calm focus. Rooibos, herbal teas, or cacao-based drinks can also offer comfort without the crash.
5. Nervous system overdrive
   It’s easy to overlook how much our energy is drained by stress. If your body is constantly in “go mode,” even when you’re not actively doing anything, your nervous system never gets the chance to switch into rest-and-repair. Over time, this can leave you feeling burnt out. Daily regulation practices like 2-minute breathwork, gentle stretching, time in nature, or setting phone-free boundaries help you shift gears. Start small. Even five minutes of slow breathing can shift your body into safety.

Build Real Energy, Gently

Tiredness is often your body’s quiet way of asking for rhythm, for rest, for deeper care. By focusing on consistent meals, gentle mineral support, and small daily habits that restore your nervous system, you can build real energy from the inside out. Energy isn’t about pushing harder. It’s about creating the conditions that help your body thrive again.

For more holistic tools, daily wellness rituals, and support in building a healthier relationship with your body, follow @balancedbymonica on Instagram.

Monica Uttamchandani is a certified Holistic Health Coach based in the Turks and Caicos Islands, supporting men and women in creating grounded, nourishing lives, one breath at a time. She also consults in person at The Elephant Rooms in Salt Mills, Providenciales.