Why You’re Always Tired (And It’s Not Just Sleep): A Guide to Nervous System Healing

You’ve had your coffee. You’ve gone to bed at a reasonable hour. So, why do you still feel like a walking zombie by mid-afternoon?

You might think it's just because you didn’t get enough sleep, or you’re working too much, but here's the thing: If you’re constantly feeling drained, the issue might not be about sleep at all. It's more likely that your nervous system is stuck in a cycle of chronic stress, which is draining you much faster than a lack of sleep could.

In this post, we’ll take a deep dive into what’s actually going on inside your body, how it impacts your energy levels, and most importantly: how you can break the cycle and start feeling refreshed again.

Your nervous system: the missing piece

Let's get one thing straight: being always tired isn’t just about sleep. The state of your nervous system plays a huge role in how energised or drained you feel.

When you're under stress (whether from work, family, or just everyday life), your body enters a state of 'fight or flight'. This was great when we needed to escape from physical danger all the time, but in modern life, it’s more of a constant low-grade stress—and it's exhausting.

Your nervous system has two primary parts: the sympathetic nervous system (SNS), which triggers the 'fight or flight' response, and the parasympathetic nervous system (PNS), which promotes relaxation and restoration. When you’re constantly stressed, your SNS is overactive, which can lead to feelings of fatigue, irritability, and burnout, not to mention your decision-making ability will be totally shot.

Now, here's the kicker: this imbalance doesn’t just make you feel tired, it literally drains your energy. Chronic stress increases the release of cortisol (the stress hormone), which can impair the functioning of your adrenal glands, weaken your immune system, and even affect your sleep patterns—leaving you trapped in a vicious cycle of exhaustion.

Practical tips for healing your nervous system and boosting your energy

The good news is that there are so many easy, manageable ways to fix this without having to sit in meditation for 45 minutes a day. Here's my favourite practical, science-backed strategies you can incorporate into your daily routine that will help calm your nervous system and restore your energy:

1. Get moving (but not too much)

You may think that when you’re tired, you should just rest. While rest is essential, physical movement is just as important for resetting your energy. Regular movement—especially aerobic activities like walking, cycling, or swimming—helps regulate your autonomic nervous system by encouraging the parasympathetic system to kick in.

When you exercise, your body releases endorphins, which are natural mood elevators. These feel-good chemicals help combat stress, improve sleep, and boost your overall sense of wellbeing.

Even low-impact activities, like a brisk walk, can significantly lower levels of cortisol and improve your mood. This is why taking a walk or doing a light workout can leave you feeling more energised, not more exhausted.

2. Power up with protein and healthy fats

What you eat, surprise surprise, has a direct impact on how you feel. Those blood sugar dips and spikes throughout the day can leave you feeling fatigued and irritable. To avoid this, it’s important to focus on eating foods that keep your blood sugar stable, like lean protein, healthy fats, and fibre, and avoiding the cookie jar.

Instead, try foods like avocados, nuts, seeds, fish, and eggs, which provide long-lasting energy, compared with that burst of energy followed by an inevitable crash you get from quick-fix sugars.

3. Hydrate (yes, water!)

It sounds basic, but staying hydrated is crucial for supporting a healthy nervous system. Dehydration can impair cognitive function, concentration, and lead to feelings of lethargy, and it triggers the sympathetic nervous system, which can make stress feel even worse.

So, even though you may be tired, make sure you’re drinking enough water to keep everything running smoothly. By staying hydrated, you help support your parasympathetic nervous system, which helps regulate stress responses. And, pro tip, drink electrolytes to keep you energised (save 20% on my favourite: True Hydration from Ancient & Brave).

4. Get sunlight first thing

If you wake up and immediately dive into emails or social media, you’re not only shifting your headspace into stress-mode, but you're missing a key opportunity to give your body a natural boost. The first thing to prioritise when you wake up is getting some sunlight. Natural light triggers the release of serotonin in your brain, which helps regulate your mood and energy levels throughout the day.

Sunlight helps regulate your circadian rhythm, which is your body’s internal clock. Exposure to sunlight in the morning tells your body it’s time to wake up and be alert. Plus, it helps improve sleep quality at night, which can reduce the chances of you waking up feeling groggy.

5. Rest and restore (without guilt)

Finally, it’s important to remember that rest isn’t a luxury—it’s essential. A lot of us push through exhaustion because we feel guilty about taking a break or feel like we’re not being productive. But here’s the thing: if you're exhausted, everything else you do will be impacted.

The quality of your rest is just as important as the quantity. This means not just sleeping more, but allowing your body to truly relax without distractions. A quiet afternoon with no phone, no emails, and no to-do list might be exactly what your body needs to recharge.

Deep rest is essential for calming the nervous system and allowing your body to repair and heal.

You're not alone in this

I know how rough this can feel. If you’re running a business, managing a household, and still trying to take care of yourself, it can feel impossible to get ahead of your fatigue. But trust me, you’re not alone. So many of us are caught in this exhausting cycle of stress and overwork, and it’s easy to feel stuck.

But the great news is that by recognising the role your nervous system plays in your fatigue, you’re already on the right track. These simple, science-backed strategies can help you shift your energy levels and take back control.

Want more tips for feeling energised and balanced?

If you’re craving more tips like these to help you feel better, reset your energy, and create a sustainable, joyful rhythm in your life, you’ll want to join me over on Joyful, my Substack.

There, I share even more ways to prioritise your wellbeing without sacrificing your passion for work.