How to find your inner drive again

What is chronic fatigue?

Chronic fatigue is more than just temporary tiredness after a long day or a bad night. While ordinary tiredness can be relieved by sleep and rest, the chronic form persists over a long period – often without an obvious cause.

It is an important signal from the body indicating that rest and recovery are needed. The brain regulates the release of hormones and neurotransmitters and even influences body temperature. Short‑term tiredness is a natural response to exertion or lack of sleep and can usually be remedied by sufficient night sleep or a short break.

If fatigue persists for weeks or months and is no longer relieved by sleep, there may be an underlying health disorder. One of the best‑known conditions in this context is myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS). This illness is characterised by persistent, extreme fatigue that lasts at least six months and severely restricts everyday life.

People with chronic fatigue often experience a variety of symptoms. Total exhaustion often starts after a stressful event and is not simply a gradual decline. Even with adequate sleep and rest, affected individuals do not feel refreshed. Physical or mental exertion often significantly worsens the symptoms. Concentration and thinking problems occur, often described as “brain fog”. Affected people may feel dizzy or experience circulatory problems when standing up from a lying position.

Chronic fatigue should not be confused with occasional lack of drive or stress‑related exhaustion. Although some symptoms may resemble fibromyalgia, these are distinct clinical conditions.

What causes tiredness and exhaustion?

These states can have many different causes – from physical illnesses to psychological stress and lifestyle factors. However, when fatigue becomes chronic and does not disappear with nighttime rest or recovery, there may be a deeper cause.

Certain diseases or imbalances in the body can cause people to feel permanently exhausted. Underactive thyroid (hypothyroidism) slows the metabolism and leads to low energy, weight gain and persistent tiredness. If the body does not have enough iron, oxygen transport in the blood is impaired, resulting in ongoing fatigue. Fluctuating blood sugar levels can also put great strain on the body and trigger tiredness. Breathing pauses during the night prevent restorative sleep and can cause daytime sleepiness. Reduced oxygen exchange due to chronic lung diseases such as COPD can lead to low energy and a constant state of exhaustion.

Some people develop chronic fatigue after certaininfections. A link is often discussed with the following pathogens: glandular fever (Epstein‑Barr virus), rubella or herpes viruses are suspected of placing long‑term strain on the immune system. Chlamydia, Legionella (Legionnaires' disease) or Coxiella (Q fever) can trigger chronic fatigue after a resolved infection.

The psyche plays a major role. Often mental disorders are not only a consequence but also a cause. Depression and anxiety disorders are often accompanied by lack of drive. A permanently elevated cortisol level can overload the body and lead to a state of chronic exhaustion. Life events such as the loss of a loved one or the loss of a job can contribute to fatigue.

Sometimes everyday habits or environmental influences increase tiredness. Almost half of those affected complain of sleep problems, which can weaken the immune system and reduce performance. Lack of exercise also contributes to feeling run down more quickly. Nutrient deficiencies (e.g. deficiency of vitamin B12, vitamin D or folic acid) can cause concentration problems. Certain medications, such as antidepressants, antihistamines or migraine drugs, list fatigue as a side effect. Alcohol, nicotine and drugs can cause sleep disturbances and further burden the body.

What role does sleep play in chronic fatigue?

Sleep hygiene is essential for our physical and mental regeneration. It is not only the duration, but especially the quality of sleep that determines whether we feel rested or constantly tired.

Many people go to bed on time and seem to get enough rest, yet still feel exhausted. This is often because night sleep is not deep enough or is repeatedly interrupted. In such cases, the body cannot regenerate sufficiently, which over time leads to a chronic state of fatigue.

During the night, our body passes through different sleep phases in which important regenerative processes occur. If these phases are repeatedly interrupted, this can over the long term lead to exhaustion, concentration problems and a weakened immune system. Anyone who is regularly exhausted should check their sleep quality and have possible sleep disorders medically evaluated.

Can persistent tiredness indicate a vitamin or mineral deficiency?

Yes, our body needs a variety of nutrients to function optimally. If these are missing, energy levels can drop significantly – even if you sleep enough.

A lack of iron leads, for example, to cells not receiving enough energy, which can cause constant exhaustion. A deficiency in vitamin B12 can cause tiredness, concentration problems and even depressive symptoms. Since vitamin D plays an important role for the immune system and energy metabolism, a deficiency can lead to tiredness and lethargy. A lack of folic acid can be a reason for anaemia and excessive fatigue. And a magnesium deficiency can contribute to rapid fatigue, muscle cramps and sleep problems.

If persistent tiredness, concentration problems or lack of drive remain despite a healthy lifestyle, it is sensible to have nutrient levels checked by a doctor and to supplement specifically if necessary.

What role does diet play in ongoing tiredness?

Our diet has a direct impact on our energy level and wellbeing. An unbalanced diet with too few nutrients and too much sugar or caffeine can favour a fatigue syndrome, while a healthy, varied diet can help keep energy levels stable.

Sweet snacks and coffee provide short‑term energy but often cause an energy crash. After the quick rise in blood sugar follows an equally rapid drop, which can lead to even greater tiredness. Caffeine can make you feel alert in the short term but should not be a long‑term solution, as too much caffeine can impair sleep quality.

After a fatty or very high‑calorie meal, more blood flows to the digestive tract and less to the brain. This can cause the well‑known afternoon slump. A balanced diet with fresh foods, including plenty of fruit and vegetables, keeps the body naturally alert.

What role does stress play in tiredness?

Stress is one of the most common causes. Even if you spend enough time in bed, your body may not be able to switch off and regenerate properly due to high stress levels.

If your head is full of thoughts – worries, unfinished tasks or unresolved problems – it is hard to find peace. Even during night sleep your body remains in a kind of alert state, which significantly impairs sleep quality. You do not wake up refreshed and feel tired and drained during the day.

Stress triggers increased release of cortisol, a hormone that provides short‑term energy. However, if cortisol levels remain persistently high or become unbalanced, this can lead to exhaustion, sleep problems and chronic fatigue. Constant stress can cause muscle tension, headaches and concentration problems, which further amplify the feeling of tiredness.

Persistent tiredness: when should you see a doctor?

If it lasts for several weeks, severely affects daily life or is accompanied by symptoms such as weight loss, night sweats or headaches, medical advice should be sought. If lifestyle changes (e.g. better nutrition, more exercise, sleep hygiene) do not lead to improvement, a medical evaluation may be appropriate. Possible causes such as iron deficiency, thyroid disorders or psychological stress can often be treated specifically. When in doubt: better to see a doctor once too often than once too little!

Chronic fatigue: what to do against exhaustion and lack of drive?

• Optimise your sleep rhythm. Try to go to bed and get up at set times, even at weekends.
• Improve your sleep quality. Dark, cool rooms, a comfortable mattress and a quiet environment promote restorative sleep.
• Try to reduce stress. Relaxation techniques such as yoga, autogenic training or meditation help calm the mind.
• Integrate exercise into your daily routine. Just 30 minutes of walking, cycling or swimming daily stabilises circulation.
• Be mindful of your diet. Emphasise fresh foods such as fruit, vegetables, legumes and whole grains.
• Ensure you correct nutrient deficiencies. Iron, magnesium, vitamin D and B vitamins are essential for energy production.
• Keep an eye on hydration. Drink enough water to rule out dehydration as a cause of tiredness.
• Reduce caffeine and sugar. Both provide short‑term energy but later cause a drop in performance.
• Use power naps purposefully. A 10–20 minute nap can be refreshing; longer daytime sleep can disturb night sleep.
• Make use of daylight. Natural light boosts serotonin production and helps regulate the internal clock.
• Try contrast showers. Cold water stimulates circulation and can provide an immediate freshness boost.
• Check your medications. Some, such as antihistamines or cholesterol‑lowering drugs, can increase tiredness.
• Plan regular breaks instead of working for hours on end. Short rest breaks help maintain concentration.
• Listen to your internal clock. Whether you are an early riser or a night owl – adapt activities to your natural biorhythm.
• Develop a healthy evening routine. Avoid screens before bedtime and create a relaxing atmosphere.
• Get fresh air. Regular walks outdoors can improve oxygen supply.
• Get an energy boost from the right foods: nuts, bananas or dark chocolate provide valuable nutrients and quick energy.
• If fatigue persists for weeks, a medical examination may be useful.
• Keep an eye on your mental health. Psychological burdens such as anxiety or depression can also cause chronic exhaustion.
• Mindfulness and self‑care are important. Listen to your body and allow yourself deliberate recovery moments.

There are often effective ways to counteract exhaustion and recharge. Small daily changes can bring noticeable improvements. It is important to listen to the body's signals and act in time. If fatigue continues despite all measures, a medical assessment is worthwhile. Only by taking care of physical and mental health can you enjoy life with full energy.