Tiredness is a normal state that everyone experiences. While tiredness is often a result of lack of sleep, stress, or exertion, there are also other causes of physical fatigue. Here, we explain how to distinguish these and what you can do about tiredness.

What are the causes of tiredness?

One of the most common reasons for tiredness is lack of sleep, which is why regular and sufficient sleep is essential. Other causes include lack of exercise, stress, overwork, as well as possible electrolyte or iron deficiency in the body. The latter is especially common in women due to blood loss during menstruation. Chronic illnesses or the intake of certain medications can also be reasons for tiredness. Additionally, it is important to know your own sleep-wake cycle, also called the circadian rhythm. This ensures, independent of external factors, that the body performs various physiological functions in a 24-hour rhythm. These include (deep) sleep, digestion, temperature, and blood pressure regulation.

Sleep-wake disorders are among the most common health complaints and result from disruptions of the 24-hour rhythm. These include sleep disorders, which not only relate to sleep duration but also to deviations from a normal sleep cycle, as well as difficulties falling asleep and staying asleep. Persistent tiredness or sleep problems can lead to serious health damage. Consequences include an increased risk of chronic diseases, heart attacks, high blood pressure, type 2 diabetes mellitus, and a weakened immune system.

Regardless of the cause, tiredness is a sign that sleep, fluids, oxygen, exercise, or other factors the body needs to function are lacking. So if you don’t feel like you’re sleeping too little, drinking too little, or have no other explainable cause for persistent tiredness, we recommend having this checked by a doctor.

Is midday tiredness completely normal?

It is normal to experience a slump around midday, often after lunch – this is also related to the 24-hour rhythm. There is a physiological reason why the body becomes tired at midday. After lunch, more blood must be pumped to the gastrointestinal tract for digestion; this blood is then missing in the brain and muscles. As a result, concentration decreases and you feel generally sluggish.

What are reasons for concentration difficulties?

One of the most common reasons for concentration problems is stress. Worries, unrest, and emotional problems can also make it difficult to focus on tasks. Especially in times of social media, our attention span has drastically decreased. We are increasingly easily distracted by external stimuli and the flood of information from all sides and have trouble concentrating for longer periods. The length of concentration ability varies from person to person and is also related to age – adults have a concentration span of about one hour. Naturally, tiredness also causes concentration problems.

What helps against tiredness and concentration problems

First and foremost, sleep is essential. Sleep is known as the best medicine and the body needs it for continuous regeneration and therapy.
To improve or even prevent non-disease-related concentration disorders, you can do a lot yourself. Primarily, a balanced diet should be ensured so that the brain is supplied with all necessary nutrients. Additionally, a daily fluid intake of 2-3 liters is recommended. Also, take short breaks at work and get up from your desk – this helps you stay more productive over a longer period! Effective stress management is also a way to improve concentration problems – yoga, meditation, progressive muscle relaxation, sports, journaling, and many other activities help you relax.

To combat tiredness acutely, exercise is always a good idea. A short walk in the fresh air fills the lungs with oxygen again and gets the circulation going! Often, coffee is used as a remedy against tiredness because caffeine gives the body an energy boost. Caffeine binds in the body to receptors that are normally occupied by adenosine. Adenosine inhibits stimulating neurotransmitters in the body. When the receptors for adenosine are bound by caffeine instead, these stimulating neurotransmitters are free to act – all the effects of coffee unfold. You can find more information on this topic in our previous blog post. Alternatively, you can also use our "Bright Awake," which is a real pick-me-up with unbound caffeine. Unbound caffeine is the active ingredient found in regular coffee. “Unbound” is a bit misleading because it is still bound to a so-called “chlorogenic acid-potassium complex.” However, when it comes into contact with stomach acid, the caffeine is released directly. Capsules without unbound caffeine also contain caffeine, but in bound form. Here, the caffeine comes from plant extracts such as matcha and guarana. The caffeine is attached to polyphenols, so it is only released in the intestine. The effect is therefore later and gentler but lasts longer, so you don’t experience a “crash” after taking it. Another advantage is that the negative side effects of coffee, such as restlessness and nervousness, do not occur. You can learn more about our Bright Awake here.