Feeling exhausted at the end of the workday is a common experience for many people. There are several potential reasons why you may feel drained of energy and ready to collapse on the couch after leaving the office. Understanding the most common causes can help you pinpoint why you feel so tired and what you can do about it.
You Had a Busy, Demanding Workday
One of the most obvious reasons for after-work fatigue is simply having a jam-packed, hectic workday. If your job involves any of the following, it’s no wonder you feel worn out at the end of the day:
- Handling high stress levels and tight deadlines
- Working at a fast, intense pace all day
- Dealing with difficult coworkers or customers
- Working longer hours than usual or skipping breaks
- Processing large amounts of information
- Performing mentally or physically demanding tasks
When you spend 8+ hours on intense cognitive or physical work, it’s only natural that your mind and body feel depleted afterward. You’ve burnt through your energy stores after powering through a marathon of a workday.
You’re Not Getting Enough Sleep
Sleep deprivation is one of the most common and underestimated causes of fatigue. Adults are supposed to get 7-9 hours of sleep per night. However, 35% of US adults report getting less than 7 hours in a typical 24-hour period.
Not getting those crucial hours of nightly rest means you start each workday already tired. You have less energy reserves in your tank, making it much quicker to feel burnt out. By the time you get home from work, your gas light is already flashing empty.
To determine if inadequate sleep is the culprit, take a look at your sleep habits:
- What time do you typically go to bed vs wake up?
- Do you wake up multiple times during the night?
- Do you feel well-rested in the morning?
- Do you rely on coffee/stimulants to feel energized?
Take steps to improve your sleep if you suspect it’s not sufficient. Go to bed earlier, limit screen time before bed, create a restful sleep environment, and avoid caffeine late in the day.
You’re Dehydrated
Many people go through their workday somewhat dehydrated without realizing it. You might forget to drink enough water while handling your daily workload. Even mild dehydration of 1-2% fluid loss from your body can cause fatigue, according to research. When your body lacks sufficient water, it struggles to produce enough ATP (your cells’ energy molecule). As a result, you feel tired and drained.
Check whether dehydration may be causing your after-work slump:
- How much water do you drink during a typical workday?
- Do you have dark yellow urine that signals inadequate hydration?
- Do you have any headaches, dizziness, or muscle cramping?
Drink more water during the day and limit diuretics like coffee, tea, and soda. Keep a water bottle on your desk to remember to sip frequently. Eating water-rich fruits and veggies can further support hydration.
You’re Physically Inactive
Exercise gives you energy! But if you spend most workdays sitting at a desk and remaining sedentary, this lack of movement can leave you feeling sluggish. You miss out on the energizing benefits of physical activity.
Look at your daily routines and habits:
- Are most of your work tasks done sitting down?
- Do you take regular movement breaks to walk around?
- What’s your typical exercise routine outside of work?
Combat a sedentary work style by taking brief walking breaks every 30-60 minutes, maintaining good posture at your desk, stretching regularly, and making time for structured exercise like cardio, strength training, or yoga.
Your Work Environment is Uncomfortable
Ergonomics and your overall work environment can impact your energy levels throughout the day. Sitting in an uncomfortable chair, staring at a bright computer screen, or dealing with an office that’s too hot, cold, or noisy forces your body to work harder just to get through the day.
Assess if your workspace may be draining your energy:
- Is your chair supportive and adjustable?
- Is your computer screen at eye level to avoid strain?
- Do you cope with annoying office sounds or temperature swings?
Ask your employer to provide ergonomic equipment and adjust aspects of the environment in your office if possible. Even small tweaks like better lumbar support or noise reduction measures can make a difference in your comfort and energy levels.
You Have an Unhealthy Diet
Your daily food intake provides the fuel your body and brain need to get through the workday. A diet low in protein, fiber, complex carbs, essential fatty acids, and micronutrients leaves you running on fumes. Blood sugar spikes and crashes from a sugary, refined carb-heavy diet can worsen fatigue as well.
Identify any nutritional deficiencies in your diet:
- Do you skip breakfast or have sugary cereals/pastries?
- Does lunch consist of quick grabs like chips, candy, or fast food?
- Are your vegetable and lean protein intakes minimal?
- Do you rely on soda, coffee, and energy drinks for energy bursts?
Boost energizing nutrients by eating more whole foods like fruits, vegetables, whole grains, nuts, seeds, eggs, lean protein, and healthy fats. Limit sugar, refined flour, fried foods, and alcohol which can worsen energy drains.
You’re Dealing with “Powering Down”
“Powering down” describes neurological and physical changes that occur when transitioning from high-intensity tasks to rest. Your fired-up nervous system starts to calms down which can feel like sudden fatigue. It’s your brain and body’s way of forcing you to relax after prolonged cognitive exertion.
Ways to manage powering down after work:
- Don’t plan high-intensity tasks right after work
- Build in buffer time to decompress before chores/family time
- Take 10 mins to meditate/stretch/nap to ease the transition
- Change into comfy clothes when you get home to prompt relaxation
Accept this fatigue as a normal response and adapt your routines to honor what your mind and body need after a taxing day.
You’re Stressed and Burned Out
When you face high, unrelenting levels of stress at work, it can lead to the condition of burnout. Burnout leaves you feeling completely exhausted, cynical about work, and lacking satisfaction with achievements. Your tank empties out quickly each day because the chronic stress has drained your coping resources.
Consider if burnout may be fueling your fatigue:
- Do you feel overwhelmed, unsupported, or helpless at work?
- Are you irritable, prone to mistakes, or withdrawn from responsibilities?
- Do you struggle to feel engaged or motivated?
Prioritize self-care strategies like meditation, talking to supportive friends/family, setting boundaries, and seeking professional mental health support in some cases. Discuss reducing your workload or changing expectations with your manager if workplace factors are the primary cause.
You’re Depressed
Depression is marked by persistent feelings of sadness, hopelessness, and loss of interest that can also manifest physically as fatigue, trouble sleeping, and lack of energy. If you have depression, even simple tasks require monumental effort leaving you wiped out at the end of the day.
Depression may be present if you:
- Feel ongoing sadness for more than 2 weeks
- Have withdrawn from social activities and hobbies
- Have changes in appetite and sleep habits
- Feel worthless or excessively guilty
- Have difficulty thinking clearly and concentrating
Talk to a doctor or mental health professional. Depression is highly treatable with psychotherapy, medication, or often a combination of both. You don’t have to keep feeling this way.
You Have a Medical Condition
In some cases, an underlying physical health condition may be the reason for unexplained fatigue. Your workday activities simply exacerbate symptoms that are present all the time. It’s important to rule out any medical issues.
Look for signs of potential health conditions:
- Fatigue lasts 6 months or longer
- Fatigue worsens with exertion
- You have other unexplained symptoms like fever, dizziness, chest pain, etc
Talk to your doctor and ask for a full physical exam as well as blood work to check for anemia, thyroid disorders, other hormonal imbalances, Lyme disease, autoimmune disorders, heart disease, diabetes, and more. Getting the right treatment can help resolve disabling fatigue.
You Face Afternoon Energy Drops
Feeling fatigued in the early afternoon is incredibly common. Our circadian rhythms dip between 1-3pm which impairs alertness. Blood sugar drops can also occur leading up to typical meal times. This contributes to an energy lull many experience in mid-afternoon.
Ways to overcome the afternoon slump:
- Take a short 10-15 minute nap
- Go for a short walk outdoors
- Drink a glass of water
- Eat a small snack like fruit, nuts, or yogurt
- Do some deep breathing or light stretches
Don’t panic, it’s just biology! Recognize this natural energy drop and implement some recharging strategies to get you through to quittin’ time.
You Rush Through Your Day
When you’re overscheduled, skip breaks, work through lunch, and move urgently from task to task, you don’t allow your body and brain any chance to recharge. Your gas tank inch closer and closer to E all day long without opportunities to refuel.
Look at your workday pace and scheduling:
- Do you pack your calendar with back-to-back meetings and tasks?
- Do you multitask and try to handle everything at once?
- Do you eat lunch at your desk while still working?
- Do you avoid taking breaks because you feel too busy?
Force yourself to build in breaks, delegate tasks if possible, set reasonable deadlines, limit interruptions/distractions, and take lunch away from your desk. Don’t burn the candle at both ends all day long.
You Have a Long Commute
Your commute to and from work can tack on extra physical and mental fatigue. Dealing with heavy traffic, crowded public transit, or long distances can heighten stress. It also means you spend more time sitting in your car or on the train as your energy gets sapped.
Assess if commuting factors add to your exhaustion:
- How long does your commute take door-to-door?
- Do you drive or take public transportation?
- Do you find your commute stressful or frustrating?
Schedule creative work tasks or meditations apps for public transit rides. Experiment with telecommuting part of the week if possible. Or consider moving closer to your workplace to shorten your commute if it’s draining you.
You’re Out of Shape
Being out of shape or having a very low fitness level can leave you feeling wiped out by regular daily activities. Physical tasks require more effort and take a bigger toll when your endurance and strength are low. Being unfit essentially makes you tire more quickly.
How’s your current fitness level?
- Do you get winded from minor activities like climbing stairs?
- Does even light exercise leave your muscles sore and achy?
- Do you lack muscle tone and engage in minimal physical activity?
Build up your cardiovascular endurance, strength, and flexibility over time through regular exercise. Options like brisk walking, swimming, cycling, lifting weights, yoga, Pilates, and more can transform your stamina and energy reserves.
You’re Advancing in Age
It’s an unfortunate truth that feeling tired seems to come along with getting older for many people. Studies show that reports of fatigue tend to increase with age even in healthy adults. Your sleep quality and activity levels decline over the decades.
If you’re over age 65, fatigue may stem from:
- More chronic health conditions
- Side effects of multiple medications
- Hormonal changes
- Loss of muscle mass
Listen to your body’s needs for extra rest but also remain as active as you can. Rule out potential health issues and take steps manage medications, diet, activity, and sleep for improved energy.
Conclusion
Feeling exhausted when your workday ends is often simply a reflection of mental and physical exertion over many hours. But pay attention to patterns of extreme, persistent fatigue that negatively impact your life. Review the common reasons explored and see if any apply to your situation.
Pinpointing the root causes of fatigue allows you to take targeted action like improving sleep habits, adjusting your diet, getting more exercise, reducing stress, or visiting your doctor. Don’t ignore debilitating exhaustion that drags you down day after day. Take steps to regain the energy you need to function at your best.