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 7 Best Probiotic Supplements (Recommendation & Reviews) 2 Signs of a Nervous Breakdown (And How to Survive It) 3 How to Find Weight Loss Meal Plans That Work for You 4 14 Healthy Easy Recipes for People on the Go 5 How to Manage Anxiety: Sound Advice from a Mental Health Expert

              Read Next

              Advertising
              Advertising
              Advertising

              Last Updated on March 13, 2019

              How to Get out of a Rut: 12 Useful Ways to Get Unstuck

              How to Get out of a Rut: 12 Useful Ways to Get Unstuck

              Have you gotten into a rut before? Or are you in a rut right now?

              You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

              Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

              1. Work on the small tasks.

              When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

              Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

              2. Take a break from your work desk.

              Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

              Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

              Advertising

              3. Upgrade yourself

              Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

              The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

              4. Talk to a friend.

              Talk to someone and get your mind off work for a while.

              Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

              5. Forget about trying to be perfect.

              If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

              Just start small. Do what you can, at your own pace. Let yourself make mistakes.

              Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

              Advertising

              6. Paint a vision to work towards.

              If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

              Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

              Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

              7. Read a book (or blog).

              The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

              Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

              Check out the best selling books; those are generally packed with great wisdom.

              8. Have a quick nap.

              If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

              Advertising

              9. Remember why you are doing this.

              Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

              What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

              10. Find some competition.

              Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

              Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

              11. Go exercise.

              Since you are not making headway at work, might as well spend the time shaping yourself up.

              Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

              As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

              Advertising

              Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

              12. Take a good break.

              Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

              Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

              Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

              Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

              More Resources About Getting out of a Rut

              Featured photo credit: Joshua Earle via unsplash.com

              Read Next