12 Reasons Why You Feel Tired After Work

You just got home from a long day of work, drop your things, and collapse on the couch. Even the minimal effort of checking the time to start making dinner plans is too much; you are completely, utterly, and totally exhausted.

….But why? You’ve just had a normal day of work - nothing out of the usual.

❓What makes a normal day of work so exhausting?

❓Why are you tired after work, even though you’ve had plenty of sleep? 

❓When should you talk to a doctor?

You’re in the right place to get answers. You may be surprised by some of the reasons that you could be feeling especially tired after work. Other possible causes of post-work exhaustion are routine stresses that build up over time, consuming more and more of your energy the longer you neglect the signs that you’re on the way to burnout.

Keep reading for the most common reasons you might be worn out after work - and our own recommendations for a healthy work-life balance.

1. Lack of Sleep

If you feel drained - during and after - a day of work, the simple answer may be lack of sleep. If you don't get enough sleep the night before, your performance at work will be affected by it. Sleep deprivation leads to impaired cognitive functions, a weakened immune system and other secondary effects. All these are common symptoms that don't allow you to concentrate and focus on your job, nor to enjoy your free time after work.

A good sleeping routine improves your cognitive abilities and reduces stress levels. It helps you feel more energized, refreshed, and ready to face the day. A night of proper sleep allows your brain to rest and recharge, leading to improved concentration, focus and productivitylish.co/blog/what-is-a-productivity-cycle. Quality sleep is the subject of the first level of Maslow's hierarchy of needs: without it, you would not be able to reach all your other needs.

Simplish Balance:

Include in your healthy boundaries a suitable amount of sleep. If you cannot sleep well because you have too many thoughts, improve your quality of sleep by writing them down. Download the Simplish app and create a list to track these thoughts so you can put them out of your head. Here are a few tips for healthy sleep hygiene:

• Get 7-9 hours of quality sleep every night

• Don't use your phone one hour before bedtime

• Practice mindfulness meditation at the end of your workday to undwind

  
  
  
  

2. Visual Strain

Chronic fatigue can actually be related to excessive screen time which can strain the eyes. In particular, staring at a computer screen for extended periods of time can lead to tiredness, general eye discomfort and can cause tension headaches. Moreover, focusing on a screen reduces the blinking rate. This causes dryness and eye irritation, increasing the sensation of eye tiredness.

Simplish Balance:

Take breaks from staring at a screen with the 20-20-20 rule: every 20 minutes of screen, look 20 feet away for 20 seconds to exercise those eyeballs and prevent visual strain.

It's also important to not stare at the computer or phone screen before going to bed because the blue light emitted by screens can disrupt the body's natural sleep-wake cycle.

• Limit exposure to blue light before bedtime

• Use screen filters (or adjust display settings)

• Use a digital detox app to keep you far away from the screens

3. Psychological Stress

Feeling tired after work can also be provoked by mentally demanding work. Working on stressful and very complex tasks can lead to mental exhaustion, especially if prolonged. This can contribute to a feeling of tiredness.

Simplish Balance:

Avoid workplace burnout by splitting all your stressful tasks. Prepare an organized schedule and concentrate on all your assignments in short slots of time. Don't worry about having less time to reach your goals: focusing in this way, your productivity will increase and you will feel better. Take a pause when you need it and learn how to say no for your mental well-being.

• Feel free to say no

• Plan ahead: split your tasks and manage your time

• Take regular brakes

4. Lack of Movement

Insufficient physical activity throughout the day can result in a sense of fatigue and reduced energy levels. More specifically, it leads to reduced blood circulation, poor bone health, and other important physical symptoms.

To contrast the physical exhaustion and post-work tiredness, even a simple walk in the fresh air can be helpful. Lunch or a coffee break could be the perfect occasion to take a quick walk and refresh your mind and body.

Simplish Balance:

A morning workout would be the perfect way to start your day! If you don't have time in the morning, aim for 30 minutes of heart-pumping exercise a day, or simply take a walk, take the stairs instead of the elevator, and add a few reps to lifting heavy objects to get your squats in. Use every opportunity to stay on the move, both during personal time and work hours.

• Workout a minimum of 30 minutes a day

• Keep yourself moving!

• Do a few minutes of stretching morning and evening to transition into and out of your day

5. Imbalanced Diet

You may feel exhausted after a day of work if your diet is out of balance. Healthy foods are fundamental for the good working of your brain and your body. And of course, your work performance is influenced too.

A healthy diet gives you more energy, both physically and mentally. We are what we eat - literally! Poor nutrition, which lacks essential nutrients, can cause a reduction of energy and a feeling of fatigue.

The human body is 60% water. In addition to eating a balanced diet, drinking enough water is essential to feeling good throughout the day.

Simplish Balance:

Balanced meals can be the key to healthier eating. Eat carbohydrates, proteins, fats and be generous with fruits and vegetables. But don't stuff yourself, otherwise you’ll get sleepy. If making healthy meals takes too much time, try meal prep: Planning your meals in advance can help you make more intentional decisions about what you eat.

• Balance your nutrition and eat more fruits and vegetables

• Don't skip lunch breaks and take regular breaks for small snacks

• Stay hydrated: drink enough water (the suggestion is 2/3 liters of water a day)

6. One Too Many Cups of Coffee

What's better than a cup of coffee when you feel under-rested or you have trouble focusing on your work? Actually, you need to be careful with this, because dependence on caffeine can lead to feeling drained when the stimulating effects wear off.

Simplish Balance:

Avoid excess caffeine and sugar - both can lead to peaks and valleys in energy that leave you wiped out at the end of a day. To maintain a steady level of energy throughout the day, limit your caffeine intake to 1-2 cups of coffee and pair it with a nutrient-rich snack to prevent the crash that will follow.

• Limit yourself to 2 cups of coffee throughout the day

• Replace coffee with a glass of fresh water

• Replace sweet snacks and sugar with trail mix and treat yourself with dark chocolate instead

7. Boredom Burnout (Yes, It’s A Thing)

Did you know that there are actually three types of burnout - and one of them is caused by being under-stimulated by the tasks that fill most of your day?

It’s true.

Known as under-challenged burnout, this form of fatigue can be caused by a dull, boring job, causing stress as you struggle to find motivation to complete tasks that you find meaningless.

If your work is a dull job and you suffer from boredom, your feeling stressed can be due to a lack of motivation. Doing a monotonous task and repeating it over and over again can actually affect your hormonal balance. At the end of the day, you will be feeling groggy because your mind got stuck in the same patterns. You might arrive home from work feeling unproductive and unmotivated, less valued than you are.

Simplish Balance:

Combat post-work fatigue by keeping yourself motivated. Find a job that fits your abilities and improves them. Preserve your mental health by undergoing new stimuli. This will help you keep your brain trained, having a protective effect also against cognitive impairments.

• Find a stimulating job

• Do something you love

• Find a workplace that enhances your abilities

8. Depression and Anxiety

Depression and anxiety can have a significant impact on work fatigue. Depression drains your energy, reduces your ability to concentrate, and makes it difficult to focus, especially if you’re struggling to fall or stay asleep each night. Moreover, depression and anxiety can strain your work-life balance: excessive worry and spiralling thoughts make it challenging to recharge at the end of the day.

If your anxiety is triggered by your own impossible standards, it’s a good idea to talk wit a therapist and tap into your social support network to get help.

Simplish Balance:

Dealing with depression and anxiety at work can be challenging, but you can work on that by practicing self-care. Prioritize yourself and create your own supportive work environment. Use meditation and mindfulness, together with relaxation techniques. Take care of your physical and mental health.

• Practice meditation and mindfulness

• Engage in mindfulness during regular breaks

• Set a time for self-care

9. Your Work Life Is Taking Over Your Actual Life

If you find yourself bringing work home, making just one more call after you’ve officially left for the day, or staying late to finish on a regular basis, there’s good reason you’re exhausted! Your work life might be taking over your actual life.

Staying immersed in a work environment for an extended period of time can narrow your perspective to the scope of your work and lead you into the grip of negative or intrusive thought patterns that leave you mentally exhausted. Even if you enjoy a nourishing, positive work environment, it’s important to set the expectations associated with your role as a worker-bee aside for a few hours everyday to connect with other meaningful aspects of your existence. Setting clear boundaries around when and how you leave work is part of creating a work-life balance that benefits you, anyone living with you, and everyone who cares about you.

Simplish Balance:

For a healthy work life balance, keep your work separated from your personal life. Focus your working hours on your job and leave behind everything after. Focus all your energy on your present moment.

• Stop feeling guilty 🚫 focus on what you’re doing well instead

• Don’t bring work home on a regular basis

• If you work from home, keep certain rooms or areas of your home work-free so you have a place to retreat

• Write down any persistent work-related thoughts when you’re relaxing so you can move on

10. You’re Not Taking Breaks Throughout Your Day

No matter what you’re doing, focus and concentration require a lot of energy. If you are not taking breaks - or you’re not using them wisely - you may feel tired after work.

Simplish Balance:

Don't hesitate and take breaks to combat and prevent fatigue during your workday. Consider them as short relaxing moments to refresh your mind before getting back to your work. Use strategies to plan your breaks and focus in the between. Systematic breaks, such as in the Pomodoro technique - 25 min of focus, 5 min of break -, have efficiency benefits and lower levels of fatigue and distractedness.

• Commit to taking 1 break for every 1 hour you work, at minimum

• Plan your breaks into your daily routine - and stick to them!

• Invite colleagues to join you so you have someone to hold you accountable for taking a break

11. Poor Posture

Do you know that feeling of emerging from a deep computer work session and only remembering that you have a body when it’s aching in protest? Sitting in a hunched posture for hours can cause muscle tension and prevent deep, full breath, causing you to feel tense and tired at the end of a long day. Poor posture can be caused by weak core muscles, tight shoulders, and a general lack of body awareness - but your office setup has a big impact on your postural health as well. A chair that’s too tall or angled incorrectly for your working needs, or a table that’s too low, can also provoke back pain and increase the strain of physical labor.

Simplish Balance:

Throughout the day you pass a lot of time sitting in front of a desk. Find a suitable sit for you, move your body as much as possible and change position frequently.

Relax your muscles before and after a day of work: you will inhale energy and release tension and stress. Make it a routine! 🔄

• Work stretching into your daily routine

• Build postural awareness by finding your work position in a mirror at home

• Whatever your default work mode is, make an effort to change positions frequently

12. Uncomfortable Work Environment

An uncomfortable work environment - too noisy, too cold, too hot - can make it difficult to get work done and leave you fatigued at the end of a normal day.

Simplish Balance:

Be proactive in addressing your working conditions; invest in a good pair of noise-cancelling headphones, wear layers, and talk with management if you need to make other changes to be comfortable.

If you figure out that being seated at a table from 9 am to 5pm under strict conditions is just not your thing, explore the world of the digital nomad and work wherever and whenever you want to. Remote workers in general are able to exercise more control over their working environment and make changes that suit their needs. Here are a few other tips to consider:

• Set a comfortable temperature and air out your space regularly

• Replace distracting or disturbing noise with noise cancelling headphones or calming music

• Change your place of work