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The Reason Why You’re Always Tired Even If You’ve Got Enough Sleep

The Reason Why You’re Always Tired Even If You’ve Got Enough Sleep

Tiredness can be a symptom of modern times. Working long hours and juggling responsibilities can stop us from getting our recommended 8 hours of sleep a night and can lead us to feeling fatigued and tired. But what if you are getting enough sleep each night yet still spending the day lacking energy, feeling drained and generally exhausted? It can seem frustrating when you make the effort to get your full forty winks but still feel continuously run down during the day. The problem could lie in the quality of sleep rather than the amount. There are many factors that can affect how well we sleep at night so even though you think you have slept well, if you’re still tired during the day, chances are that you haven’t.

Many studies have been conducted to show how quality of sleep affects our well-being. Feeling tired all the time can considerably lower our quality of life, stopping us from enjoying day-to-day moments and resulting in feeling moody and irritable. If you’re wondering why you are still suffering from tiredness despite getting a full-night’s sleep then here are some possible reasons that could explain it.

Not Enough Exercise

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    We spend a lot of time at our jobs and if that means sitting at a desk for nearly 8 hours that’s a lot of time sitting down. Having a sedentary lifestyle can affect our body and mind in more ways than we imagine. It’s not just unhealthy in terms of putting on weight but being sedentary causes you to actually feel more tired and sluggish. It can also affect your sleep because your body hasn’t expelled enough energy to produce the quality sleep you need.

    You may think establishing an exercise routine will just add tiredness and fatigue to your day but taking up some form of exercise rejuvenates the body promoting better quality sleep. Whether it’s in the morning, during your lunch break or in the evening, a good daily workout will increase your body’s need for sleep in a productive and natural way.

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    Make sure you take walking breaks throughout the day so that you break up the amount of time you sit down. Getting your body moving will increase the chances of your sleep quality improving.

    Dehydration

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      How much water do you drink a day? Dehydration contributes greatly to feeling tired. Many people are unaware of how little water they drink throughout the day because they spend their liquid intake on sugared drinks and caffeine that aren’t as beneficial as water. Dehydration has a detrimental effect on our body. Our organs don’t work as efficiently due to the heart sending oxygen at a much slower pace resulting in tiredness and feelings of exhaustion. Make sure you drink 8-10 glasses a day avoiding sugary drinks as these can cause unneeded energy dips.

      Since our brain is made up of 85% water, it goes to show just how essential maintaining hydration is for optimum sleep quality. Increasing your daily intake should help keep your energy up for longer during the day and allow your brain to work at its best during the night so your tiredness is lessened all-round.

      Having A Poor Diet

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        Having a poor diet can really affect how you feel throughout the day. If you find yourself reaching for the high-fat or high-carb foods then these could be causing you to feel more tired than you should. Eating a healthy, balanced diet can make a huge difference to our mind and body and using nutrition to combat exhaustion could be the key. There have been many studies that shows the effect that our diets have on the duration and quality of our sleep so it’s extremely important to consider your diet if you suffer from fatigue.

        There are many foods that promote long, lasting energy including iron-rich red meat, whole grains, nuts, green leafy vegetables and dried fruit. It’s important to get a varied diet that’s low in sugar and high in fibre and good-energy nutrients.

        Eating a healthy breakfast to start the day is essential to combat tiredness. Without breakfast our body goes through a long period of starvation and causes the body to use up its energy resources all the more quickly. So make time for a healthy, energy-rich breakfast like porridge, eggs, wholemeal toast or sugar-free cereals to give yourself a boost. Eating at regular intervals throughout the day will prevent further dips in energy so sensible eating is important in maintaining an optimum level of needed energy.

        Depression Or Stress

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          Another cause for tiredness could be depression or underlying stress. Sometimes we don’t always realise that we are suffering from these conditions and we only see the signs as feeling fatigued and lack-lustred and therefore low motivation. Maybe consider if there is something underlying that may be causing you to feel this way. Is there something that’s causing you more stress than you realize? Have you been feeling low and emotional? They could all be perfectly normal but if these feelings are prolonged then it might be wise to consider speaking to someone.

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          Taking up exercise and adjusting your diet can help with both stress and depression as well as relaxation methods such as mediation. It’s really important to take care of your mind together with your body as emotional stress can affect both equally.

          Blood Sugar Imbalance

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            Leading on from the type of diet you have, a blood sugar imbalance could be a cause of your lack of energy. Blood sugar levels can become imbalanced over time due to the type of diet you have. If you are eating a lot of processed foods or foods high in sugar then you may experience regular sugar crashes throughout the day. If this is the case then it’s important to decrease the amount of refined sugar in your diet to level out your blood sugar. This may mean eliminating refined sugar altogether – sugar from fruit is a lot healthier so avoiding these isn’t as necessary but if you feel you have a tendency to have a sweet-tooth then consider laying off the sugar for a while to see if it makes a difference.

            Underlying Medical Problems

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              If you think that your diet is healthy, you drink plenty of water, you have no real causes of stress and you exercise regularly but still suffer from tiredness then there could be an underlying medical condition that needs to be addressed.

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              There are many different causes of extreme fatigue such as anaemia where your red blood cells have trouble making hemoglobin which is responsible for carrying oxygen around the body. Other conditions could be chronic fatigue syndrome, sleep apnoea, an underactive thyroid, glandular fever and many more. You mustn’t ever self-diagnose yourself so it’s important to go and see your doctor to discuss any worries that you may have.

              So remember that although you are getting the right amount of sleeping hours, it’s the quality of these hours that are key to eliminating fatigue and exhaustion during the day. Adjusting your lifestyle can benefit you greatly so try making a few changes and see how much of a difference it makes over the next few weeks.

              Featured photo credit: Unsplash via pixabay.com

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              Jenny Marchal

              Freelance Writer

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              Last Updated on June 18, 2019

              15 Ways to Cultivate Continuous Learning for a Sharper Brain

              15 Ways to Cultivate Continuous Learning for a Sharper Brain

              Assuming the public school system didn’t crush your soul, learning is a great activity. It expands your viewpoint. It gives you new knowledge you can use to improve your life. It is important for your personal growth. Even if you discount the worldly benefits, the act of learning can be a source of enjoyment.

              “I have never let my schooling interfere with my education.” — Mark Twain

              But in a busy world, it can often be hard to fit in time to learn anything that isn’t essential. The only things learned are those that need to be. Everything beyond that is considered frivolous. Even those who do appreciate the practice of lifelong learning, can find it difficult to make the effort.

              Here are some tips for installing the habit of contiuous learning:

              1. Always have a book

              It doesn’t matter if it takes you a year or a week to read a book. Always strive to have a book that you are reading through, and take it with you so you can read it when you have time.

              Just by shaving off a few minutes in-between activities in my day I can read about a book per week. That’s at least fifty each year.

              2. Keep a “To-Learn” List

              We all have to-do lists. These are the tasks we need to accomplish. Try to also have a “to-learn” list. On it you can write ideas for new areas of study.

              Maybe you would like to take up a new language, learn a skill or read the collective works of Shakespeare. Whatever motivates you, write it down.

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              3. Get More Intellectual Friends

              Start spending more time with people who think. Not just people who are smart, but people who actually invest much of their time in learning new skills. Their habits will rub off on you.

              Even better, they will probably share some of their knowledge with you.

              4. Guided Thinking

              Albert Einstein once said,

              “Any man who reads too much and uses his own brain too little falls into lazy habits of thinking.”

              Simply studying the wisdom of others isn’t enough, you have to think through ideas yourself. Spend time journaling, meditating or contemplating over ideas you have learned.

              5. Put it Into Practice

              Skill based learning is useless if it isn’t applied. Reading a book on C++ isn’t the same thing as writing a program. Studying painting isn’t the same as picking up a brush.

              If your knowledge can be applied, put it into practice.

              In this information age, we’re all exposed to a lot of information, it’s important to re-learn how to learn so as to put the knowledge into practice.

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              6. Teach Others

              You learn what you teach. If you have an outlet of communicating ideas to others, you are more likely to solidify that learning.

              Start a blog, mentor someone or even discuss ideas with a friend.

              7. Clean Your Input

              Some forms of learning are easy to digest, but often lack substance.

              I make a point of regularly cleaning out my feed reader for blogs I subscribe to. Great blogs can be a powerful source of new ideas. But every few months, I realize I’m collecting posts from blogs that I am simply skimming.

              Every few months, purify your input to save time and focus on what counts.

              8. Learn in Groups

              Lifelong learning doesn’t mean condemning yourself to a stack of dusty textbooks. Join organizations that teach skills.

              Workshops and group learning events can make educating yourself a fun, social experience.

              9. Unlearn Assumptions

              You can’t add water to a full cup. I always try to maintain a distance away from any idea. Too many convictions simply mean too few paths for new ideas.

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              Actively seek out information that contradicts your worldview.

              Our minds can’t be trusted, but this is what we can do about it to be wiser.

              10. Find Jobs that Encourage Learning

              Pick a career that encourages continual learning. If you are in a job that doesn’t have much intellectual freedom, consider switching to one that does.

              Don’t spend forty hours of your week in a job that doesn’t challenge you.

              11. Start a Project

              Set out to do something you don’t know how. Forced learning in this way can be fun and challenging.

              If you don’t know anything about computers, try building one. If you consider yourself a horrible artist, try a painting.

              12. Follow Your Intuition

              Lifelong learning is like wandering through the wilderness. You can’t be sure what to expect and there isn’t always an end goal in mind.

              Letting your intuition guide you can make self-education more enjoyable. Most of our lives have been broken down to completely logical decisions, that making choices on a whim has been stamped out.

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              13. The Morning Fifteen

              Productive people always wake up early. Use the first fifteen minutes of your morning as a period for education.

              If you find yourself too groggy, you might want to wait a short time. Just don’t put it off later in the day where urgent activities will push it out of the way.

              14. Reap the Rewards

              Learn information you can use. Understanding the basics of programming allows me to handle projects that other people would require outside help. Meeting a situation that makes use of your educational efforts can be a source of pride.

              15 .Make Learning a Priority

              Few external forces are going to persuade you to learn. The desire has to come from within. Once you decide you want to make lifelong learning a habit, it is up to you to make it a priority in your life.

              In fact, you can train your brain to crave lifelong learning! Here’s how to become a lifelong learner:

              How to Train Your Brain to Crave Lifelong Learning (And Why It’s Good)

              More Resources About Continuous Learning

              Featured photo credit: Paul Schafer via unsplash.com

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