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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

              A passionate writer who loves sharing about positive psychology.

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              Last Updated on January 3, 2020

              The 10 Essential Habits of Positive People

              The 10 Essential Habits of Positive People

              Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

              The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

              1. Positive people don’t confuse quitting with letting go.

              Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

               I will grant myself the ability to trust the healthy people in my life … 

              To set limits with, or let go of, the negative ones … 

              And to have the wisdom to know the DIFFERENCE!

               2.  Positive people don’t just have a good day – they make a good day.

              Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

              3. For the positive person, the past stays in the past.

              Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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              4. Show me a positive person and I can show you a grateful person.

              The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

              5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

              Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

              6. Positive people do not let their fears interfere with their lives!

              Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

              7. Positive people smile a lot!

              When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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              8. People who are positive are great communicators.

              They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

              9. Positive people realize that if you live long enough, there are times for great pain and sadness.

              One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

              10. Positive person are empowered people – they refuse to blame others and are not victims in life.

              Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

              How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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              I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

              Featured photo credit: Janaína Castelo Branco via flickr.com

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