Not enough sleep

Don't overlook the obvious – one of the most common causes of fatigue is getting too little sleep. The NHS says around a third of us have bouts of insomnia. If you're fond of burning the midnight oil, lack of sleep may be causing your fatigue.

Solution: Sleep for seven to eight hours every night. Ban laptops, mobiles and TVs from the bedroom.

Sleep apnoea

Some people think they're sleeping enough, but this sneaky condition gets in the way. Sleep apnoea briefly stops your breathing many times during the night. Each interruption disrupts your sleep for a moment, although you may not be aware of it. The result: you're sleep-deprived despite spending eight hours in bed.

Solution: Lose weight if you’re overweight, stop smoking, avoid alcohol in the evening, and sleep with a CPAP (continuous positive airway pressure) device to help keep airway passages open at night if recommended by your doctor.

Not enough fuel

Eating too little is another obvious cause of fatigue, but eating the wrong foods can also be a problem. If you start your day with doughnuts, your blood sugar will peak and crash, leaving you sluggish.

Solution: Always eat a healthy breakfast. Try to include protein and complex carbohydrates, such as eggs and wholemeal toast. This combination creates sustained energy.

Anaemia

Anaemia is one of the leading causes of fatigue in women. It occurs when the body doesn't have enough red blood cells (shown here) to carry enough oxygen to your tissues and organs. Anaemia is easily diagnosed with a blood test.

Solution: Treatment for anaemia depends on the cause. Iron deficiency can be corrected by taking iron supplements and eating iron-rich foods, such as lean meat, liver, shellfish, beans and iron-fortified cereals.

Depression

You may think of depression as an emotional disorder, but it causes many physical symptoms as well. Fatigue, headaches and loss of appetite are among the most common symptoms. If you feel tired and 'down' for more than a couple of weeks, seek medical advice.

Solution: Depression responds well to exercise, psychotherapy and/or medication.

Underactive thyroid

The thyroid is a small gland at the base of your neck. It controls your metabolism, the speed at which your body converts fuel into energy. When the gland is underactive (hypothyroidism), and metabolism functions too slowly, you may feel sluggish and put on weight.

Solution: If a blood test confirms your thyroid hormones are low, synthetic hormones can bring your thyroid levels back up to normal.

Caffeine overload

While many of us consider coffee a defence against fatigue, it can be a Trojan horse. Caffeine is a stimulant and improves alertness and concentration in moderate doses, but research indicates too much caffeine actually causes fatigue in some people.

Solution: Consume caffeine in moderation. Caffeine is found in coffee, tea, chocolate, soft drinks and in some medications.

Hidden UTI

If you've ever had a urinary tract infection (UTI) you're probably familiar with the burning pain and sense of urgency, but the infection does not always announce itself with such obvious symptoms. In some cases, fatigue may be the only sign. A urine test can quickly confirm a UTI.

Solution: Seek medical advice. Antibiotics are the cure for UTI's, and the fatigue will usually vanish within a week.

Diabetes

In people with diabetes sugar remains in the bloodstream instead of entering the body's cells where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask your GP about being tested for diabetes.

Solution: Treatments for diabetes may include lifestyle changes, insulin therapy, and medication to help the body process sugar.

Dehydration

Your fatigue can be a sign of dehydration. Whether you're working out or working at a desk, your body needs water to work well and keep cool. If you’re thirsty, you’re already dehydrated.

Solution: Drink water throughout the day so your urine is light coloured. Have at least two glasses of water an hour or more before a planned physical activity. Then, sip throughout your workout and afterwards drink another two glasses.

Heart disease

When fatigue strikes during everyday activities, such as cleaning the house or weeding the garden, it can be a sign that your heart is no longer up to the job. If you notice it's becoming increasingly difficult to finish tasks that were once easy, seek medical advice.

Solution: Lifestyle changes, medication, and therapeutic procedures can get heart disease under control and improve your energy.

Shift work sleep disorder

Working nights or different shifts can disrupt your internal clock. You may feel tired when you need to be awake, and you may have trouble sleeping during the day.

Solution: Limit your exposure to daylight when you need to rest. Make your room dark, quiet and cool. Still having sleep issues? Seek medical advice.

Food intolerance

Food intolerance can make you sleepy. If your fatigue intensifies after eating certain foods, you could have an intolerance to something you're eating.

Solution: Try eliminating specific foods one at a time to see if your fatigue improves. You can also ask your GP about a supervised elimination diet.

Chronic fatigue syndrome (CFS)

If your fatigue lasts more than six months and is so severe that you can't manage your daily activities, chronic fatigue syndrome (CFS) is a possibility. It can have various symptoms, but the main one is persistent, unexplained exhaustion.

Solution: While there's no quick cure for CFS, people often benefit from changing their daily routine, learning better sleep habits, and starting a gentle exercise programme.

Fast solution to mild fatigue

If you have mild fatigue that isn't linked to any medical condition, the solution may be exercise. Research suggests healthy but tired adults can get a significant energy boost from a modest workout programme. In one study, participants rode an exercise bike for 20 minutes at a mild pace. Doing this just three times a week was enough to fight fatigue.

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