Advertising
Advertising

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

“Why am I so tired?” is a question that people ask themselves pretty frequently. Everyone gets tired at one point or another, particularly after something like an illness, a long night up with a sick child, or a busy week at work. When tiredness is persistent, however — when you feel tired as soon as you wake up in morning or when sleep doesn’t seem to help, no matter how much rest you get— it may often indicate a deeper, underlying problem.

While there are a lot of possible reasons for tiredness, here’re some of the most common causes of fatigue:

1. Dehydration

If you want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and needs to maintain this level in order to perform its essential functions.

If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit. As a result, the oxygen levels in your blood drop, reducing the amount of energising oxygen available to your organs and tissues. Fatigue and sleepiness set in rapidly, leaving you more vulnerable to the 2 pm post-lunch crash that many of us experience.

You cannot cure this crash with caffeine – the only long-term, effective solution is to drink hydrating fluids throughout the day.

2. Lack Of Exercise

A workout will surely leave you feeling even more tired, right? Wrong! As counterintuitive as it may sound, physical activities have an energizing effect. Moving your body releases endorphins, increases your heart rate, and boosts your concentration.

Advertising

Try to fit in at least 30 minutes of medium-intensity exercise every day. It’s easiest if you can make this part of our everyday routine, either as soon as you wake up or right after work.

3. A Poor Diet

The food you eat has a direct impact on sleep quality and the amount of rest you get every night. For maximum energy, stick to protein, slow-release carbohydrates, and a moderate amount of healthy (unsaturated) fats. The majority of your food should be plant-based, high in fiber, and low in sugar. These choices will prevent blood sugar fluctuations, which can leave you feeling exhausted.

An easy way to make sure you stick to a good diet is through meal preparation. It’s easy to just get take-out when you’re tired after work, but if you have a meal ready for you in the fridge, you’ll be less tempted by pizza or cheese.

Find out more about healthy meal prep here: 10 Meal Planning Apps You Need To Have To Get Healthier Easily

4. Skipping Breakfast

Physician Dr. Nerina Ramlakhan advises that eating breakfast is key to maintaining a good level of energy throughout the day. When you eat breakfast, you are sending calming signals to the areas of the brain responsible for avoiding danger, along with those that instruct the body to conserve as much energy as possible.

Ingesting food signals to your brain that there is enough food available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.

Advertising

Some great ideas for a healthy, filling, and make-ahead breakfasts include overnight oats, smoothies, and freezer-friendly breakfast burritos.

Or if meal-prepping isn’t your think, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit: 20 Healthy Breakfast Choices That Will Save You Time

5. Poor Quality Of Sleep

We all know that it’s important to wind down a couple of hours before bed. But did you know that it’s what you do throughout the day that promotes good-quality sleep? It’s not just about the number of hours you sleep, but how restful and deep that sleep is.

TO feel rested, try to regulate your everyday routine to make your sleep deeper and better. Get up at a regular time in the morning to ensure that you get regular sunlight.

Eat nutritious foods in moderate amounts, and make sure you stay hydrated. Go to bed at the same time. And before bedtime, avoid screens that can give off harmful blue light and also keep you stimulated when you need to prepare for a restful night.

Read more about how to develop a routine that will get you better sleep: Poor Sleep Quality Comes from All the Things You Do Since Morning

Advertising

6. Sleep Apnea (A Person’s Airways Get Blocked off While They Are Asleep)

Sleep apnea is a common sleep disorder where a person’s airways get blocked off while they are asleep, causing their oxygen levels to drop while they are asleep. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).

Because of this, people with sleep apnea can feel short of breath and have low energy levels. Mouthpieces and other devices to aid in breathing as well as the use of a special breathing machine to keep oxygen levels in a safe zone.

If you feel tired all the time and think you might have sleep apnea, consulting with a doctor is important. Do a sleep study, as this can often reveal if there is an underlying problem causing your tiredness — and once a diagnosis is made, treatment to help you get your energy back begins.

7. Depression

Depression is the most common mental health disorder in the United States (and in many other countries of the world as well). It is marked by persistent feelings of sadness or unhappiness but has physical symptoms, too. Apart from fatigue, people may also experience changes in sleeping and eating habits and difficulty concentrating.

Treatment can often center on anti-depressants, counselling and lifestyle changes like stress management to help manage this condition. You can take a look at these 15 Ways To Overcome Depression And Sadness.

Many people also benefit from activities like yoga and meditation, which help regulate both the body and mind.

Advertising

8. Hypothyroidism

If a person has hypothyroidism, their thyroid gland does not produce adequate levels of these important hormones— and the result can be a persistent and unrelenting fatigue, even if someone is getting enough sleep. Other common symptoms of this disorder include mood swings, weight gain and feeling cold all the time.

Fortunately, simple blood work can reveal if there is a problem and it can be treated with artificial thyroid hormone pills like Synthroid. Check here for signs of having a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.

9. Anemia

People with anemia are not able to make enough red blood cells to transport oxygen throughout the their bodies. This is often due to a lack of nutrients like iron or B-12 and can be caused by problems such as heavy periods, bleeding in the digestive tract or pregnancy (due to the increased demands of the growing baby).

However, in most cases, this can be resolved with treatments like changes in diet, iron supplements or B-12 shots.

While here are some drinks you can try to relieve symptoms of Anemia, it’s best to do a blood test and consult your doctor in case of any hidden medical conditions.

10. Cancer

While you shouldn’t be freaking out about cancer just because you are tired, it is a fact that fatigue is one of the symptoms of cancer. Other common symptoms can include unexplained weight loss and the presence of palpable lumps or growths. This disease is marked by the abnormal and uncontrolled growth of cells that can do damage to surround tissues and possibly spread to other parts of the body.

Diagnosis is usually by biopsy and treatment often focusses on radiation, chemotherapy or surgery— and generally when a diagnosis is made early, the outcomes for the patient are better.

Featured photo credit: Lily Banse via unsplash.com

More by this author

Brian Wu

Health Writer, Author

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It Amazing Benefits Of Cucumber Water (+5 Refreshing Recipes) How To Improve Your Health With Matcha Green Tea How To Enjoy Green Tea By Reducing Caffeine In It 8 Amazing Health Benefits Of Chia Seeds You Shouldn’t Miss

Trending in Health

1 Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack) 2 8 Best Teas for Weight Loss and Fat Burning 3 The Effects of Stress on Your Body And Mind (You Never Knew) 4 7 Signs You’re Burnt out (And How to Bounce Back) 5 How to Cope with COVID Anxiety And Stress

Read Next

Advertising
Advertising
Advertising

Last Updated on October 5, 2020

13 Best Board Games For Adults To Play During Quarantine

13 Best Board Games For Adults To Play During Quarantine

This pandemic has forced many of us to be in our own homes for an indeterminate amount of time. And needless to say, many of us have been feeling the effects of self-isolation and quarantine for a while.

That said, one thing that can take us from that edge is board games. Board games have evolved a lot since we were little and have given rise to a wide variety of classics that have been released in the past decade or two. For this list, we are looking at some of the best board games for adults that avoid some of the classics and introduce new and exciting board games to try out.

Qualifications For Best Board Games

Before hopping into the best board games we have to offer, here are the measures that we’ve taken when putting together this list. With these things in mind, you’ll be sure to be entertained with these board games.

  • Length – How long does it take to play through the game? Some games tend to lose their excitement after a while and drag on. These board games don’t for various reasons.
  • Engagement – The level of interaction that you have with other players and on the board is important. Makes the game fun, entertaining, and exciting to play no matter how long it takes to play through a round.
  • Complexity – From the rules down to the number of pieces, you want to ensure the complexity of the game isn’t too overwhelming. We’ve picked out games that have a learning curve, but not so much that it takes a long time to get the hang of it.
  • Rules – The rules should be written clearly and have a small amount of them. You want to be hopping into the game and not be forced to remember too many rules or constantly check the rule book for reference.
  • Players involved – Every person has a different living situation in quarantine. Some have a family, while others may be isolated on their own or with one other person. You want board games to be versatile and still playable whether there is only yourself or you have three or more other people with you.

1. Best Board Games Overall: Azul

    The first on our list of best board games for adults is Azul. It’s a relatively new board game and involves tile laying. The idea with Azul is you are racing with other players to decorate the wall of a fictional Portugeuse Palace. This game strikes a balance between strategy and planning your moves to being efficient.

    Even if it doesn’t sound that exciting at first, getting into the game you’ll find the strategy of this game to be complex enough that you can play it several times over. The mark of a great board game for sure.

    Buy Azul here.

    2. Best Board Games For Strategy: Splendor

      If you want more strategy involved in your game, we recommend trying out Splendor. It’s a highly rated strategy game amongst the board game community where each player is working towards building a jewelry empire. You do this through developing mines, collecting gems, and eventually opening up a storefront to sell these gems.

      The goal of the game is to have the most successful business in the end. To get there you’ll need to compete with other players over resources as well as infrastructure.

      The rules are straightforward making it easy to pick up, but there are many strategies you can go with this game. On top of that, its the type of game where your decisions can impact the course of the game in future turns.

      Buy Splendor here.

      3. Best Game For Cooperation: Pandemic

      Advertising

        Much on the nose with this game – but great to play regardless – is Pandemic. This cooperative game pushes you to join intellectual forces with other players to stop the spread of diseases.

        In order to do this, each player takes on a role and collaborates to devise new treatment strategies. Going to different cities across the globe, you’ll collect cards that’ll help in treating outbreaks in certain hotspots.

        Overall, it’s a strategy based game as players have to plan out their moves carefully and are restricted in what they can do based on their role.

        Buy Pandemic here.

        4. Best Board Games With Trading: Catan

          Most circles call this game Settlers Of Catan, this is a classic game that is a delight to play with not much pressure. The premise of the game is to expand territory on settlements, roads, and cities. How you do this is through using resources like wood, stone and brick.

          How you get these resources is based on what areas you have roads or buildings. But more often than not, you’ll find yourself short on the resources that you need. This is where trading is involved where you are able to trade resources with other players.

          The rule book for this game can seem intimidating, however, it’s straightforward as you can tell. This game brings trading resources and interacting with other people in a unique way.

          Buy Catan here.

          5. Best Board Games For Larger Groups: 7 Wonders

            Whether you have a small or a large group, 7 Wonders is a solid game to try out. Most on this list are a four player game at maximum, 7 Wonders can have up to 7 players at a time. For this game, the length of the game is divided into three “ages”. During each age, you’ll be collecting cards that’ll help you build one of the seven wonders of the ancient world. Each of these wonders will either have immediate or latent benefits to them.

            The goal overall is to have your civilization reign supreme. That said, there is no issue with taking a page from Catan and trading resources with players right next to you. You can even sell off your resources or even share insider knowledge and research if you like. The game is very easy to understand and games can last about 30 minutes making it a nice quick game regardless of player count.

            Buy 7 Wonders here.

            Advertising

            6. Best Board Game For Long Games: Ticket To Ride

              Another classic and one of the best board games for adults out there is Ticket To Ride. This is a game that is brought up many times amongst board game users. Part of that reason may be due to the fact it has similarities to the older board game Monopoly.

              The only difference with Ticket To Ride is you’re building a railway system instead with way more tension in it. The goal is to collect the most points through placing a like-colored set of train cards on the board and connecting them to cities, building longer routes and building the longest continuous railway system by the end.

              Whether you are new to board games or a veteran, this is one of the best ones to try it out. The rule book is slim with only four pages long and two of them are illustrations. You can even get Amazon Alexa to both teach and play along with you.

              Buy Ticket To Ride here.

              7. Best Board Games For Short Games: Dominion

                Card-drawing board games are often the kind of games that go by quickly and one that comes to mind is Dominion. It’s medieval-themed where you start with 10 copper and estate cards. The goal of the game is amassing the most victory and treasure cards as you can which in turn allows you to buy even more valuable expensive cards.

                During the game, there are many cards that interact with another and with other players. For example, there are cards that allow you to look at other players’ hands and make various decisions, for better or worse.

                The game is similar to the story of a man who starts off with something small and benign and traded his way to something massive and expensive.

                Buy Dominion here.

                8. Best Card-Based Game: Boss Monster

                  While this isn’t exactly a board game, it is card based and is a lot of fun. It plays out similarly to dungeon crawlers where wizards, warriors, clerics, and rogues go into dungeons to slay the boss at the end. The only difference is that you are playing the boss now and need to stop the heroes from getting to you.

                  How you do this is by setting up your rooms with traps that deal damage to the heroes as they travel to each floor. You’ve also got spells to enhance your traps. This is on top of building your dungeon up in a way that the heroes would want to go there.

                  Advertising

                  There is a lot of strategy and planning involved with this game, however it’s one of the most straightforward games with plenty of replayability. Each game is going to be different than the last.

                  Buy Boss Monster here.

                  9. Best Board Games For Sleuths: Codenames

                    For small or large groups, codenames is a fun game where you divide yourself into two teams. From those teams, you’ll elect a “spymaster” who will then provide word clues to assist their team in identifying a secret word associated with that team. The secret words are based on seemingly random words provided from this game.

                    The catch with this game is that your clues can only be one word long, requiring the teams to think quickly and the spymaster to think strategically about the code words to get people to guess the proper code word.

                    Buy Codenames here.

                    10. Best Board Games For Two: Sequence

                      While there are certainly other board games that incorporate cards in them, Sequence is one to use them both in a unique way. In this game, players take turns putting down a card followed by a chip on the corresponding spot. The objective of this game is to have five chips, or sequences, in a row. Another way to describe the game is this is a larger and sophisticated version of Tic-Tac-Toe.

                      It’s good for two people, but considering the size of the board, you can get others involved too. The more players involved can add more layers of strategy and competition to it.

                      Buy Sequence here.

                      11. Best Board Games Solo: Geode Puzzles

                        While this isn’t a board game either, puzzles can be a lot of fun to do if you have spare time. While you can pick up any kind of puzzle, one that is nice for adults is geode puzzles.

                        Depending on the type of geode puzzles you get, some of them will have more unique and intricate pieces compared to traditional puzzle pieces. Furthermore, geode puzzles require more concentration and thought to them since they have specific patterns to them. It adds a layer of challenge to them since traditional pieces you can refer to the box art or where everything is placed.

                        Advertising

                        Buy Geode Puzzles here.

                        12. Best Board Games For Adults Who Love Nature: Wingspan

                          For those looking for a birds-eye view of nature, Wingspan is a great game with hours of entertainment. The art direction with this board game is especially unique while the gameplay provides hours of entertainment.

                          In the game, you are responsible for fostering a mini-ecosystem and building out a chain of wildlife preserves across four habitats. How you do this is by allocating food tokens found in bird feeder dice towers and eggs through unique playing cards. Each species has its own needs and special abilities so you’ll need to manage all of that while reaching your goal.

                          Buy Wingspan here.

                          13. Best Board Games For Adults Who Want Something Different: The Mind

                            A game that takes about 15 minutes to play but is incredibly interesting is The Mind. It’s similar to the card game Kent, but adds another level to it. In it, you’re playing cards from your hand in order (Ace, two, three, four…).

                            The catch with this game though is that players aren’t allowed to say anything about what is in their hand and you are forced to come up with your own non-verbal language in order to communicate with one another.

                            As simplistic of a game as it is, it’s a completely different one since it involves no talking at all and forces you to meld your minds together to complete this task.

                            Buy The Mind here.

                            Final Thoughts

                            Board games used to be simplistic in nature with games like Mouse Trap, Scrabble, Monopoly, and many others. Since those times, board games have expanded to more fun and exciting games that can provide hours of entertainment. There are hundreds out there, but we recommend looking at some of these best board games for adults to try out and enjoy.

                            Featured photo credit: Christopher Paul High via unsplash.com

                            Read Next