Do you find yourself snoozing off at your workplace before noon? Are you usually sluggish with low energy, and it’s affecting your productivity? Many people today report they feel tired all the time without a proper explanation. If you’re one of those people, here are ten reasons you are always tired, and what to do about it.
1. Lack of Sleep
Almost every living thing has a time when they go to sleep, so it must be an essential aspect of life. However, people tend to skip rest or don’t sleep enough because of the hectic nature of the modern lifestyle. Lack of sleep can lead to burnout, fatigue, and memory issues, which make you feel tired, sluggish, and lose focus all day long.
The obvious solution to this is for you to get enough sleep each night. Study shows that an adult human needs at least 7 hours of quality sleep each night for the body to rejuvenate, refresh, and get ready for the day’s activities.
Iron is an essential component in the body, necessary for the production of blood. As you may already know, your blood transports nutrients and other materials to cells in your body, which keeps you functional and alive. However, a low amount of iron in the body can cause anemia and make you feel tired.
If you suspect this is the cause of your tiredness, then the best remedy is to include more food with iron in your daily meals. Best food with iron includes beans, cashews, spinach, organ meats, lentils, etc.
3. Lack Of Exercise
Everywhere you go, medical experts keep telling you about the importance of exercise. Well, exercise helps blood circulation so that all the cells and organs in your body get the energy they need to be active. Physical training can also help your hormones, energize your body, and improves your physical appearance.
Moreover, you don’t have to go to the gym or hire a personal trainer before you can engage in exercise. Just 30 minutes to one hour of walking every day is enough. You can also adopt a HIIT training regimen that will ensure the supply of blood to every part of your body.
4. Too Much Junk Food
Eating junk food or processed food with loads of refined carbs is one of the reasons you’re always tired. When you consume too much of this type of food, it delivers instant sugar to your body, which leads to a spike in insulin that lowers blood sugar levels.
Junk food also increases inflammation, takes less energy to digest, and slows your metabolism, all of which can lead to tiredness. Eat less junk food and increase your consumption of fruits, vegetables, or foods that improve your body’s metabolism.
Several studies have shown there is a connection between depression and fatigue. Depression is a mental health disorder resulting from loss of interest in activities and depressed mood. Depression causes a lack of sleep, restlessness, fatigue, and muscle pain.
Avoiding depression will not only prevent tiredness but improve your life. Some of the natural ways to fight against depression include eating nutritious meals, avoiding stress, reducing drugs and alcohol, and staying away from possible triggers.
6. Sedentary Lifestyle
Staying in one place for a long time, spending hours in front of the computer or TV, not getting any exercise leads to a sedentary lifestyle. Maybe the reason you’re always tired is the continuous daily routine of such a lifestyle.
If you work in front of the computer all day long and you don’t get any exercise, it is most likely that you feel tired all the time. Try and work out an exercise routine at least twice a week, even if it’s just a few minutes. At work, stretch every two hours and take a short walk every four hours. Your body will thank you for it.
Furthermore, you should learn how to manage your time and activity level. This is a skill that will serve you well all through your life.
People with type 2 diabetes are most likely to suffer from high-level fatigue and constant tiredness. It can be a result of several reasons. Diabetic patients may have issues with high blood sugar levels, insulin resistance, or lack of insulin hormones.
The best way to get rid of diabetes fatigue is to boost your energy levels. Don’t skip meals, keep moving, control blood sugar levels, and get treatment for depression to get your energy back.
8. Not Getting Enough Hydration
Drinking water regularly to avoid dehydration is one of the most important aspects of living. Water plays a significant role in several activities in your body, including making all the systems, organs, and cells work smoothly.
Dehydration causes tiredness when the loss of fluid leads to a drop in blood volume, making it harder to get blood to the brain, muscles, and other organs. Also, lack of nutrients and energy causes your cells to weaken and is one of the reasons why you are always tired. Studies show that an average adult needs to drink at least 15 cups or 3.7 liters of water daily to avoid dehydration.
9. High-Stress Levels
Lack of sleep, no exercise, depression, working late into the night, and dealing with complicated issues can lead to stress. Your body responds to high-stress levels by trying to protect you from cell damage, which makes you feel tired and slow down your body’s metabolism.
A high-stress level is hard to deal with, but you need to put up a fight to improve your life. Take care of stress by talking to other people, taking a break from work, eating well, managing your time, and taking more interest in hobbies.
Anxiety could also be one of the reasons you are always tired. Excess worry, fatigue, intrusive thoughts, and fear can lead to anxiety. Constant worrying may lead to what is called “adrenal fatigue”. In this case, Your body is preparing for a tough situation, thereby keeping you on high alert. But when that situation doesn’t come, the flood of energy crashes, leaving you feeling drained and tired. Anxiety can also lead to muscle tension, mental tiredness, and inappropriate naps.
Furthermore, if you suspect anxiety is one of the reasons you’re always tired, you need to do something about it. Some of the best ways to overcome anxiety without drugs include avoiding caffeine, good sleep, not skipping meals, living in the moment, yoga, and meditation.