Advertising
Advertising

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

9ce5b4877b83d270fce05a83ee53b671

    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.

    Advertising

    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

    c4f57fdb1d348c3894ffb394e51d00ba

      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

      Advertising

      e6d56cadb23177cf1a9a7f7df8126fd6

        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

        4335897966761cfbabfccd70560b05f2

          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.

          Advertising

          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

          4b40576e18bcc7324ac0e5ecddd5dead

            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

            7ee7f716ab655d856fe4c38fab63f8b2

              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.

              Advertising

              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

              More by this author

              Jenny Marchal

              Freelance Writer

              Success In Reaching Goals Is Determined By Mindset How to Save a Bunch of Money Easily With This Simple Challenge 11 Killer Ways To Get Rid Of Roaches Without Harming You If You Understand These 5 Rules In Psychology, You Can Live A Much Easier Life How To Get Over Someone You Deeply Love

              Trending in Health

              1 9 Natural Remedies for Insomnia to Help You Achieve Quality Sleep 2 How Guided Meditation for Sleep Improves Your Mindset While Awake 3 Signs of Postnatal Depression And What to Do When It Strikes 4 The Best Way to Sleep to Relieve the 7 Most Common Ailments 5 9 Best Sleep Tracker Apps To Help You Get Adequate Sleep

              Read Next

              Advertising
              Advertising

              Last Updated on December 13, 2018

              12 Practical Tips To Stay Fit For Christmas

              12 Practical Tips To Stay Fit For Christmas

              Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

              A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

              1. Eat Before Heading Out

              First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

              Advertising

              2. Select The Treats

              Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

              3. Avoid Skipping Meals

              Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

              4. Drink With Moderation

              It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

              Advertising

              5. Be Active

              You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

              6. Get Out Of The House

              Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

              7. Don’t Skip Your Strength Workouts

              Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

              Advertising

              8. Set Realistic Goals

              You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

              9. Enjoy Yourself

              Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

              10. Drink A Lot Of Water

              This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

              Advertising

              11. Eat Less And More Often

              Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

              12. Prioritize Your Workouts

              Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

              So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

              Happy Holidays everyone!

              Featured photo credit: rawpixel via unsplash.com

              Read Next