• Published on: Aug 19, 2025
  • 2 minute read
  • By: Secondmedic Expert

Why Always Tired Even After Proper Sleep

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Feeling tired after a long workday is normal. But if you still feel exhausted even after a full night’s sleep, it could mean that something else is affecting your energy levels. Many people experience this and often overlook the actual cause. Understanding why always tired even after proper sleep can help you take practical steps to regain energy and improve your daily life.

1. Poor Sleep Quality

You may be in bed for 7–8 hours, but that doesn’t mean your body gets proper rest. Sleep quality is just as important as the number of hours. Disturbed sleep, frequent waking, or light sleep can prevent your body from entering deep sleep stages, which are necessary for repair and recovery.

Fix it:

  • Maintain a fixed sleep routine
     

  • Avoid screens 1 hour before bed
     

  • Keep your bedroom quiet, dark, and cool
     

  • Limit caffeine after afternoon
     

2. Vitamin and Mineral Deficiencies

One of the most common hidden causes of constant fatigue is nutrient deficiency. Low Vitamin D and B12 levels or iron deficiency can cause tiredness, low concentration, and muscle weakness even if you get enough sleep.

Fix it:

  • Get a lab test for Vitamin D, B12 and Hemoglobin
     

  • Eat foods like leafy greens, eggs, fish, and whole grains
     

  • Take supplements if advised by a doctor
     

3. Thyroid Imbalance

An underactive thyroid (hypothyroidism) slows metabolism. This makes you feel tired all the time, even after proper rest. Thyroid disorders can also cause weight gain, dry skin, and low mood.

Fix it:

  • Get a Thyroid Function Test (T3, T4, TSH)
     

  • Follow up with medication and regular monitoring if needed
     

4. Poor Diet and Dehydration

Eating high sugar, fried, or processed foods can lead to spikes and drops in energy levels. Dehydration reduces circulation and affects oxygen supply to the brain and muscles, making you feel sluggish and tired.

Fix it:

  • Eat balanced meals with complex carbs, vegetables, and lean protein
     

  • Drink at least 2–2.5 liters of water daily
     

  • Avoid skipping meals
     

5. Stress and Mental Fatigue

High mental stress keeps your nervous system active at night, which interferes with deep sleep. Even if you fall asleep, your brain continues to stay active, which reduces the quality of rest.

Fix it:

  • Practice relaxation techniques such as deep breathing or short meditation
     

  • Reduce screen time, especially work-related tasks before bed
     

  • Set clear boundaries between work and personal time
     

6. Lack of Physical Activity

It might seem surprising, but lack of exercise can actually make you feel more tired. Regular physical activity improves circulation, oxygen delivery, and hormone regulation. All these support better sleep and higher daytime energy levels.

Fix it:

  • Aim for at least 30 minutes of walk or light exercise daily
     

  • Choose activities you enjoy to stay consistent
     

7. Hidden Medical Conditions

Certain medical conditions such as sleep apnea, anemia, diabetes, and heart disorders can also cause fatigue even when you sleep adequately. In such cases, early diagnosis is essential to prevent complications.

Fix it:

  • Schedule a health check-up if fatigue persists
     

  • Follow medical advice and treatment plans as directed
     

Conclusion

Waking up tired every day can affect your productivity, mood, and overall quality of life. If you want to boost your energy levels, look beyond just “getting enough sleep”. Pay attention to your diet, activity levels, stress, and underlying health issues. A simple set of tests and small lifestyle changes can make a big difference in your daily energy.

Take the first step today and find out why always tired even after proper sleep — and get back to feeling healthy and energetic again.

Read FAQs


A. Yes. Sleep duration and sleep quality are both important. Disturbed or light sleep can leave you tired.

A. Yes. Low levels of Vitamin D, B12, or iron are a common reason for chronic fatigue.

A. Stress increases cortisol levels and prevents deep sleep, even if you sleep for long hours.

A. Yes. A thyroid profile, full blood count, and vitamin D/B12 tests help identify hidden causes of fatigue.

A. Regular activity improves blood circulation and oxygen levels, helping you feel more energetic during the day.

Read Blog
Employee Wall

Employee Wall of Fame: Celebrating Uniqueness to Build a Positive Workplace Culture

In today’s evolving workplaces, employee engagement is no longer driven solely by compensation or job titles. People seek recognition, inclusion and a sense of belonging. One of the most effective yet simple ways to achieve this is through an Employee Wall of Fame. By celebrating individuality and contribution, organisations can create a culture where employees feel seen, valued and motivated.

Recognition is not a luxury. It is a fundamental driver of organisational wellbeing and performance.

 

Why Recognition Matters in the Workplace

Recognition fulfills a basic human need: appreciation.

When employees feel recognised:

  • morale improves

  • motivation increases

  • loyalty strengthens

  • burnout reduces

According to global workplace studies, lack of recognition is one of the top reasons for employee disengagement.

 

What Is an Employee Wall of Fame?

An Employee Wall of Fame is a physical or digital space dedicated to highlighting employees for their achievements, values, creativity or unique strengths.

It may showcase:

  • professional accomplishments

  • teamwork contributions

  • innovation and problem-solving

  • leadership qualities

  • personal milestones

The focus is not competition, but appreciation.

 

Celebrating Uniqueness, Not Just Performance

Traditional recognition often focuses only on targets or numbers.

A Wall of Fame expands recognition to include:

  • collaboration

  • consistency

  • empathy

  • creativity

  • positive attitude

This approach ensures diverse strengths are valued.

 

Psychological Impact of Workplace Recognition

Recognition positively affects mental health.

Benefits include:

  • improved self-esteem

  • reduced stress

  • increased sense of purpose

  • stronger emotional connection to work

WHO recognises psychosocial wellbeing as a key component of healthy workplaces.

 

Inclusion and Belonging Through Recognition

Celebrating uniqueness supports inclusion.

It helps:

  • recognise diverse backgrounds

  • reduce bias

  • promote equal visibility

When employees see people like themselves being appreciated, trust and belonging grow.

 

Employee Wall of Fame as a Culture-Building Tool

Culture is shaped by what organisations choose to celebrate.

A visible Wall of Fame:

  • reinforces company values

  • sets behavioural standards

  • inspires others

It becomes a living reflection of organisational culture.

 

Types of Recognition on a Wall of Fame

Achievement-Based Recognition

For milestones, project success or innovation.

Value-Based Recognition

For demonstrating company values such as integrity or teamwork.

Peer Recognition

Employees nominate colleagues, increasing engagement.

Personal Growth Recognition

Celebrating learning, upskilling or personal achievements.

 

How an Employee Wall of Fame Improves Engagement

Engaged employees:

  • perform better

  • collaborate more

  • stay longer

EY-FICCI workplace studies show recognition-driven programs significantly improve engagement scores.

 

Impact on Productivity and Performance

Recognition creates positive reinforcement.

Employees who feel valued:

  • take ownership of work

  • show initiative

  • maintain consistency

Appreciation fuels sustained performance.

 

Supporting Mental Wellbeing at Work

Recognition reduces workplace stress by:

  • validating effort

  • reducing feelings of invisibility

  • encouraging positive feedback loops

Mental wellbeing improves when employees feel respected and acknowledged.

 

How to Design an Effective Employee Wall of Fame

Key principles include:

  • inclusivity

  • transparency

  • fairness

  • consistency

Clear criteria prevent bias and ensure credibility.

 

Physical vs Digital Wall of Fame

Physical Wall

Creates visual impact in office spaces.

Digital Wall

Ideal for remote or hybrid teams.

Both formats can coexist for maximum reach.

 

Frequency of Updates Matters

Stale recognition loses impact.

Best practices include:

  • monthly highlights

  • quarterly rotations

  • special occasion features

Fresh content sustains enthusiasm.

 

Role of Leadership in Recognition

Leadership participation strengthens impact.

When leaders:

  • nominate employees

  • share appreciation publicly

recognition becomes part of organisational identity.

 

Employee Participation and Ownership

Encouraging peer nominations:

  • increases engagement

  • reduces hierarchy

  • builds mutual respect

Recognition becomes a shared responsibility.

 

Measuring the Impact of Recognition Initiatives

Impact can be assessed through:

  • engagement surveys

  • retention metrics

  • feedback forms

  • participation rates

Data-driven insights help refine programs.

 

Long-Term Benefits of Celebrating Uniqueness

Over time, organisations experience:

  • stronger culture

  • higher retention

  • improved employer branding

  • healthier workplace relationships

Recognition is a long-term investment, not a one-time activity.

 

Common Mistakes to Avoid

Avoid:

  • recognising only top performers

  • favouritism

  • lack of transparency

  • irregular updates

Consistency and fairness are essential.

 

Employee Wall of Fame as Part of Holistic Wellness

Recognition complements:

  • mental health initiatives

  • team-building programs

  • wellness activities

A supportive culture enhances overall wellbeing.

 

Conclusion

An Employee Wall of Fame is more than a display—it is a statement of values. By celebrating uniqueness and recognising diverse contributions, organisations create workplaces where people feel valued, motivated and connected. In an era where employee wellbeing and engagement define success, recognition-driven initiatives like a Wall of Fame play a vital role in building resilient, inclusive and high-performing teams. Celebrating people is not just good culture—it is good leadership.

 

References

  • World Health Organization (WHO) – Workplace Mental Health and Wellbeing
  • EY-FICCI – Employee Engagement and Workplace Culture Reports
  • NITI Aayog – Future of Work and Organisational Wellbeing Studies
  • Lancet – Psychosocial Work Environment Research
  • Statista – Global Employee Engagement and Recognition Trends

See all

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