Feeling Exhausted All the Time? Here’s What’s Really Going On

In recent years, a growing number of us have been quietly turning to the internet with a simple yet profound question: "Why am I so tired?" It’s a feeling many of us share — waking up more exhausted than the day before, struggling to stay alert in the afternoon, and searching for something, anything, to boost our energy. While conventional advice often suggests getting more sleep or cutting back on screen time before bed, the real answer is much deeper and more complex.

This article explores the bigger reasons behind our modern fatigue, focusing on the hidden battles our brains fight every day. By understanding these factors, we can learn how to manage our energy better and feel less drained.

The Decision Overload: Why Our Brains Are Exhausted

To understand why we’re so tired, we need to travel back in time — about 300,000 years — to the days of Johnny Caveman. Despite his different lifestyle, Johnny’s brain was very similar to ours today. His daily decisions were relatively simple: where to find water, whether a mushroom was safe to eat, or if he should go hunting or gather berries. These decisions were straightforward and few.

Fast forward to today, and things look drastically different. Modern humans make an estimated 35,000 decisions every day — over 200 of them about food alone. From what to wear to how to respond to emails, our brains are constantly in overdrive.

The part of the brain responsible for decision-making, the prefrontal cortex, is working overtime. Every decision we make triggers signals between neurons, which rely on a neurotransmitter called glutamate. As decisions pile up, so does glutamate, creating a kind of traffic jam in the brain. This buildup makes it harder to think clearly and leaves us feeling mentally fatigued, even if we haven’t done anything physically demanding.

The Chemical Culprits: Glutamate and Adenosine

Two key chemicals contribute significantly to our fatigue: glutamate and adenosine.

1. Glutamate: As mentioned, this neurotransmitter helps transmit signals between neurons but builds up as we make more decisions, slowing down our mental processing.
2. Adenosine: This chemical builds up in the brain throughout the day, signaling when it’s time to rest. However, we often override this signal with caffeine, which blocks adenosine receptors, delaying the feeling of tiredness. When the caffeine wears off, the adenosine floods in all at once, causing the dreaded afternoon crash.

Solution:

• Coffee Naps: One effective way to combat this is by taking a coffee nap. Drink a cup of coffee, then take a 15-minute nap. The nap helps clear out adenosine, and by the time you wake up, the caffeine has kicked in without having to compete with adenosine.
• Delay Caffeine: Try having your coffee between 9 and 11 AM instead of first thing in the morning. This allows your body to wake up naturally and helps you avoid an early afternoon slump.

Information Overload and Mental Fatigue

Modern life bombards us with information at an unprecedented rate. The sheer volume of emails, notifications, and news can leave us mentally exhausted. To manage this overload, consider:

• Limiting daily decisions: Simplify by planning outfits and meals for the week in advance.
• Minimizing screen time: Reduce exposure to screens before bed to avoid disrupting your natural sleep-wake cycle.

The Power of Rest: Naps and Sleep Cycles

Cultures around the Mediterranean practice biphasic sleep — a fancy term for taking a nap in the afternoon. Research suggests that those who take regular siestas have improved brain function and a 37% lower risk of heart disease.

Why does this work?
Napping allows the brain to clear out accumulated glutamate and adenosine, effectively resetting your mental energy for the rest of the day.

If napping isn’t an option, focus on getting enough sleep at night. Sleep is crucial for clearing out the day’s glutamate and adenosine buildup, and for allowing your body to rest and repair.

Understanding Your Chronotype: The Night Owl Dilemma

We all have different chronotypes — our natural sleep-wake cycles. Some people are night owls, others are early birds, and many fall somewhere in between. However, the standard 9-to-5 workday doesn’t accommodate these variations, leading to a mismatch between our natural rhythms and our daily schedules.

Solution:
Find out your chronotype and try to align your lifestyle with it as much as possible. This might mean adjusting your sleep schedule slightly or planning your most demanding tasks for times when you naturally have more energy.

Optimizing Your Night: Pre-Sleep Habits

Sleep isn’t just about the hours you spend in bed — it’s also about what you do before hitting the pillow. Here’s how to optimize your pre-sleep routine:

• Limit caffeine and alcohol: Both can disrupt your ability to fall and stay asleep.
• Create a wind-down routine: Dim the lights, avoid screens, and engage in calming activities an hour before bed.
• Consistency: Try to go to bed and wake up at the same time every day, even on weekends.

Why Modern Life Makes Us So Tired

Our brains are still wired for a simpler, slower-paced world — one where decisions were few and far between. Today, we’re overwhelmed with choices, information, and demands on our attention. This evolutionary mismatch leaves us feeling perpetually drained.

While we can’t turn back time, we can take steps to reduce decision fatigue, manage information overload, and prioritize rest. By doing so, we might just feel a little less tired — and a lot more human.

So next time you find yourself struggling to stay awake, remember: it’s not just about getting more sleep. It’s about giving your brain a break.