Do you feel tired all the time?
Do you find yourself regularly hitting the snooze button?
Does everyday looks like a regular battle with feelings of chronic tiredness?
If this sounds familiar, then something is definitely wrong.
The feeling of being exhausted all the time is really frustrating and above all if we don’t know why, it becomes more frustrating.
On the superficial level, everything appears to be right – I sleep for 8 hours, I keep my room dark and cool, I fall asleep while reading a book, rather than being glued to Facebook or Instagram. But still the fatigue never subsides. Why?
Sleep deprivation is just one reason for your low energy levels and something that makes you feel tired all the time.
There are many other reasons that make you feel exhausted all the time. Diet, your hormonal levels, and physical fitness – all have a role to play and if one of these is not in balance because of any reason, it could be the possible cause why you never feel fresh.
It is very important to know whether your fatigue is caused just by sleep deprivation, or if something else is behind it.
10 Reasons You Are Tired All The Time
Let’s have a look at 12 explanations that can help you know the cause of feeling tired all the time, so you can do something about it and boost your energy levels.
1. You drink too much Coffee
Most of us love coffee. It’s a source of antioxidants, and it’s a wonderful thing to wake up every morning with a mug of coffee. So where lays the problem? The problem is that if we drink coffee in excess, our bodies become dependent on it. In fact, the studies reveal that if we reduce our coffee intake or give it up altogether, we actually are less tired in the morning. In addition to that, if your energy fades within a few hours, you are tempted to reach for another cup, which not only furthers this so-called ‘tiring’ cycle, but also disrupts your sleep. So what is the solution? Try to drink just one cup in the morning, and, at the very least cut yourself off by noon. At the same time you can also make your daily brew in bulletproof-style: Mix butter or coconut oil in your coffee – this helps your body to digest caffeine slowly and thus will give you sustainable energy levels throughout the day. Still, drink green tea instead.
2. Your hormones are out of whack
Hormonal imbalances are very common but at the same time they are also difficult to diagnose and treat. And yet, adrenal fatigue is often the reason behind the feeling of being tired all the time. Our adrenal glands help produce hormones, and regulate our “fight-or-flight” response. Daily stress can lead to complete imbalance. The most terrible part is that most of the times you don’t even realize you are stressed, it just manifests itself in physical ways – tiredness being one of them. There are a few ways to tackle this, first and foremost by doing away with the tensions in your life.
3. You don’t relax enough
To relax your mind, and body you should adopt daily rituals – be it reading, going for a yoga session, taking a few minutes to meditate, or listening to your favourite songs. Whichever way, the point is to be proactive and not reactive about your daily stress.
4. Your diet is poor
Feeling tired all the time is one of your body’s ways of telling you that it needs something, and this something could be some necessary vitamins and minerals. There are 2 main points to consider here:
- Simply not eating enough: You could be on a diet, feel a lack of appetite, too busy to eat, not at home, traveling or any other reason. There are many reasons why people sometimes don’t eat properly. But it is very important to keep your body and mind fueled. Never skip your meals.
- Your choice of food also plays an important role in your energy levels. It’s important to keep a balanced energy-intake throughout the day. So for example, eating healthy low-GI breakfasts instead of high-sugar cereal. Try to eat more fruit, nuts of yogurts in the afternoon instead of sweets to avoid a sugar ‘crash’ mid afternoon.
Apart from this, there are certain food types to boost your energy levels and keep your body stocked with all the vital vitamins and minerals. For example:
- Green leafy vegetables – great for energy boosting vitamins and minerals.
- Vitamin B12 – found mainly in animal products, but also nuts and soya for example. Lack of B12 can also lead to fatigue.
- Folic acid –found in leafy greens
- Potassium – a good source is bananas
- Make sure you have a good mix of vegetables, fruits, grains and pulses in your diet and you’ll be on the right track.
5. You don’t drink enough water
Feeling exhausted all the time is often one of the first symptoms of not drinking enough water. This is followed by frequent headaches. Studies reveal that when we drink enough water our focus and energy levels increase. Everyone is different, and working out how much water you need depends on several factors. But the average recommended amount for a man is around 3 liters per day and a woman just over 2 liters.
6. You are not exercising enough
Image Credits: Medical News Today
There are innumerable researches that show a connection between regular fitness routine and higher energy levels. One study even revealed that the symptoms of cancer patients improved when they began exercising more. So consider breaking a sweat on most days during the week, even if it just means taking a walk during your lunch hour.
7. You are not getting enough restorative sleep
The word restorative is important because there’s a difference between just being in bed and getting some sleep, and having good quality sleep. There are many different kinds of sleep disorders. Sometimes you might feel that you are sleeping for long enough, but actually you might be having quite disrupted or poor sleep. Sleep apnea is one of the most common sleep disorders which can make you feel tired all the time. Secondly, are you denying yourself the right amount of sleep? Most adults need between 7 and 9 hours sleep a night, but many try to survive on much less.
8. You are depressed
Depression not only affects your emotional state, but can have a considerable impact on your physical state. Some symptoms of depression are loss of appetite, headaches, muscular pains and fatigue. The loss of appetite leads to further problems with low level of energy and feeling tired all the time. Furthermore, depression often goes hand in hand with anxiety, worrying and over-thinking. These can all lead to sleep deprivation.
9. You are having heart problem
Your heart is the engine that drives your body. If it is not in proper condition, then you will feel more exhausted than usual when doing everyday tasks. If you are finding it a daily struggle to do simple tasks like walking, doing household work or shopping then it could be a sign that your heart is struggling. Make sure you visit your doctor if you think you might have any issues regarding your heart.
10. You have food intolerance
Many people have intolerance to certain types of food. For instance many people these days are discovering that they can’t eat or drink dairy products. If you have intolerance to certain foods, the result of eating them can lead to excessive tiredness. You can consult your doctor to help you identify which foods you need to cut out of your diet. You can also experiment to work out what food types are causing you to feel tired after eating them.
Are you suffering from tiredness? What do you think might be the reason? And if you have ways of coping which can help our readers too, it would be great to hear from you!