Advertising

Last Updated on September 16, 2021

The Real Reason Why You Feel Exhausted (No Matter How Much You Sleep)

Advertising
The Real Reason Why You Feel Exhausted (No Matter How Much You Sleep)

I love my sleep. I always make sure to get at least eight hours each night. I’ll even leave parties early so I can get to bed at my usual time Yet, there are still mornings when I wake up feeling exhausted, even after a great night’s sleep. Whenever that happens, I run through a mental checklist, grasping at straws to explain to myself why I feel so groggy: why do I feel exhausted? Did I drink too much last night? Did I stay up past my usual bedtime? Did I hit snooze on my alarm twelve times? Eight hours of sleep a night shouldn’t result in chronic exhaustion, right?

Regardless of how much quality sleep you’re getting, you can still feel mentally exhausted, burnt out, run-down, worn through—whatever you want to call it. Most of the time, you’re so exhausted you don’t even have the time or the sense to see it clearly.

The answer is right in front of your face, but you haven’t had a chance to step back and analyze your situation. Maybe you hate your job, or you’re worried about paying rent, but you’re not actively thinking about it. How could you with all that’s going on? It’s planted in your subconscious, lurking there and eating away at your morale.

That worn-down feeling is a cumulative combination of unconsidered stressful circumstances—an amalgamation of past worries and future anxieties. We aren’t talking about your regular physical exhaustion from a long day’s work standing on your feet. This is purely in between your ears. You’re overstimulated, and it’s dragging you down. But what’s the real reason behind this brain fog? Why do you feel exhausted?

The first place to look at is stress,[1] which is the body’s natural response to a new challenge or demand. Where are you currently experiencing stress in your life?

Most pain, exhaustion, or emotional fatigue is the direct result of stress. Daily life is filled with tiny stressors—running to catch the morning bus, praying you’ll find a parking spot, or worrying about the leak in your ceiling at home. As these small stressors pile on uncontrollably, you realize you’re white-knuckling through the day.

Mental exhaustion,[2] simply put, is long-term stress. It’s having a day like the above over and over again for months on end until it weighs so much it finally drags you to the ground. You can’t keep living like this.

You may have experienced this in the form of a “mid-life crisis,” or even a quarter-life crisis where you stop and realize you never pursued the things you once hoped and dreamed of. Life passed you by in the blink of an eye. What happened to the “purpose” you once wanted to get out of life? Maybe you wanted to be an artist and all of a sudden, you look down and you’re forty-three years old sitting in a conference room surrounded by suits and boring charts.

You’re faking your way through life and you’re tired of putting on an act.

Advertising

Why Do You Feel Exhausted?

“Depression, anxiety, phobias… so many things can be disguised in a way that gives a facade of normalcy over a person’s internal struggles.” —Morgan Housel

There are many reasons why you may be feeling exhausted. There may be times when you had complete hours of sleep yet ask yourself after waking up: why do I still feel exhausted?

Why? It’s because there are other possible reasons for this exhaustion other than improper or lack of sleep. Here are some reasons why you feel exhausted.

1. High-Pressure Occupation (emergency responders and teachers)

Working in a highly stressful scene like an ER or police department is an obvious input for stress. Long hours on the job and making high-level decisions in crisis mode need to be followed by a period of rest, relaxation, and debriefing.

2. Working Long Hours

Consistently clocking in 12-14 hour days for weeks on end can drag you down. Many occupations require this type of work seasonally, like accountants during tax season. But when you’re spending that much time at week year-round and there is no end in sight, mental exhaustion can become chronic.

3. Financial Stress

For obvious reasons, being in troubled circumstances with your finances can cause long-term stress and constant worries, which lead to feeling exhausted. How can you enjoy life if you can’t afford to do the things you enjoy? No matter how much you sleep, you will still feel exhausted if something is troubling you at the back of your mind like financial problems.

4. Dissatisfied With Your Job

When you ask yourself, “why do I feel exhausted?” Try also asking, “Am I satisfied with my job?”

Many people slog through life in a job they hate. Whether it’s your unruly boss, the team that you work with, or the customers who you’re sick of hearing complaining, being stuck in a dissatisfying job can cause feelings of resentment in work and your personal life.

5. Clutter

Whether you’re naturally a messy person or life has become so frantic that you haven’t even had a chance to clean or organize, clutter plays a massive part in mental exhaustion. Having a clear workspace and a calm environment to walk into makes a difference in mental clarity. This can also affect your productivity and your attitude towards your job.

Advertising

6. Avoidance and Procrastination

When you feel exhausted, it may be because something at the back of your head is troubling you. You may have some responsibilities that you should be doing or have done but still have not. Putting things off too long will cause hidden stress to climb on top of you like a monkey on your back. Avoiding your responsibilities and procrastinating are some of the possible causes as to why you feel exhausted.

7. Living With Chronic Pain or an Illness

Going through life with stress is hard enough. Add on top of that something like chronic back pain or a congenital condition and it’s like taking care of two separate people for yourself. This can also cause feelings of resentment, bitterness, and irritation around people you love, even those who support and take care of you.

8. Death of a Loved One

Losing a close friend or family member is something everyone has experienced, and it never gets easier. Many people try to play tough and portray to their loved ones that they are okay and dealing with it just fine. But the reality is that it’s weighing them down.

Be honest with yourself about it, and have someone you can talk to. Experiencing your grief alone and not sharing it with anyone may be the reason why you feel exhausted.

9. Lack of Purpose

Life needs to have a purpose. Every individual has a purpose that is entirely unique to their circumstance. It can be guided by religion, occupation, or an ultimate life goal to strive towards, such as writing a book or owning a business. Without an ultimate purpose, it’s easy to let yourself slip into a depression that leads to mental exhaustion.

What Should You Do When You Feel Exhausted?

“When you’re struggling with something, look at all the people around you and realize that every single person you see is struggling with something, and to them, it’s just as hard as what you’re going through.” —Nicholas Sparks

1. Talk About It

It may sound obvious, but talking through these struggles with someone is a form of therapy in itself. Chances are, someone has been through the same type of thing that you’re going through right now. Don’t hide it. Open up and learn how others dealt with it. It’s more common than you think.

2. Find an Outlet or a Hobby

One way to help find joy out of a life of exhaustion is to come home to a hobby. Unwind from the workday by doing something you love that’s also a bit challenging. Learn how to play guitar, play video games with your kids, read a book, or learn new recipes to cook for your family. Take your mind away from whatever it is you’re worried about. Focus entirely on the process and get out of your anxiety.

3. Be Realistic

You can’t do everything. Look at your schedule, and be honest with yourself and the people around you about what’s possible for one person to do in a day. You can’t change the world alone. Enlist the help of others and don’t be too proud to ask. Putting the weight of the world on your shoulders may be the reason why you feel exhausted.

Advertising

4. Arrive Early

It took me years in life to realize how much being early can relieve stress. Waking up five minutes earlier gives me five minutes to relax and think if I’m forgetting anything before I head out the door. Leaving five minutes before I normally would for an event gives me five minutes to arrive and get a good seat, scope out the scene, or talk to someone and learn something about the place.

Being early allows you to be relaxed and completely comfortable as opposed to running through life in a hurry. Settle in before anyone else and have the mental edge that you’re prepared for anything.

5. Exercise More, Try Healthier Habits

Exercise is probably the last thing you want to do. But have you ever regretted a workout? One hundred percent of the time it makes you feel better and gives you the momentum to have a great day.

Try healthier habits. Go for a walk right when you get out of bed. Try a new vegetable once a week. Drink more water. Stand more. Replace dessert with fruit. If you drink ten cups of coffee a day, try to go one day a month without coffee. Healthier habits ultimately lead to a happier life in more ways than you think.

6. Journal

Similar to talking about your problems, journaling is an excellent outlet for not only getting the thoughts out of your head but also to clarify your feelings. As you write, you’ll realize you actually didn’t understand what you were thinking. Writing helps that. Do it often.

7. Take Care of Something

Get a pet. If you’re not ready for a dog, then buy a few plants to take care of. This takes the attention off yourself and on to something that relies on you for livelihood. It will help put everything in perspective and relieve stress and exhaustion.

8. Meditate

This is such an overly-used cure-all, but meditation really does help with clarity of thinking and developing a sense of calm in your life. Researchers found that meditation “decreased symptoms of stress, anxiety, and depression.[3]

It doesn’t have to be sitting with your legs cross, fingers in a circle, and saying “Oooommmmmm.” Meditating can take on whatever form you’re comfortable with. It can be taking a few deep breaths before you step out of your car, or it can be closing your eyes and thinking of your loved ones when you’re having a hard time.

Sometimes before bed, I’ll just close my eyes and envision a future I want for myself. I picture the people I love hugging me and saying “Congratulations.” For what? I don’t know, but I’m putting myself in the mindset to succeed.

Advertising

Final Thoughts

Dr. Alice Boyes, author of The Healthy Mind Toolkit:[4]

“The more you work on systems for reducing stress and excess decision-making, the more mental energy you’ll have.”

This is true in so many areas. Work on habits and routines that will eliminate the number of decisions you make. The more disciplined you are in these areas, the more freedom you will have to do the things you truly want and need. But also, understand how you are getting in your own way.

Author Tim Ferriss likes to ask himself, “How am I complicit in creating the conditions I say I don’t want?” or “What are the stories I tell myself that interfere with self-love?”

Take a look at the actions and routines you structure your life around. Are there small tweaks you can make to get out of your own way? What would this look like if it were easy? Sometimes, asking yourself questions like these can lead to surprisingly simple solutions and answer the question of “why do I feel exhausted?”

As I said, everyone is struggling in their own way. How you manage your stress may differ completely from someone else. By being vulnerable and understanding that you have the ability to overcome this exhaustion, you can begin to find meaning. Exercise consistent positive habits and the momentum will attract more positive momentum. Oh, and get good sleep!

More Tips to Help You When You Feel Exhausted

Featured photo credit: Hernan Sanchez via unsplash.com

Reference

More by this author

Kyle J. Brennan

Digital marketing expert, book reviewer, triathlete, & experimenter of all things.

The Real Reason Why You Feel Exhausted (No Matter How Much You Sleep) 12 Things That Will Always Motivate You to Do a Good Job 9 Killer Self-Confidence Tips For a Confidence Boost 14 Success Stories of Famous People Who Begin With Setbacks

Trending in Restore Energy

1 7 Daily Stress-Management Rituals that Improve Your Productivity 2 7 Reasons Why Your Body Feels Heavy And Tired 3 Why Do I Feel Tired After Eating? (And How to Avoid It) 4 The Real Reason Why You Feel Exhausted (No Matter How Much You Sleep) 5 7 Common Signs of Work Burnout And How To Deal With Them

Read Next

Advertising
Advertising

Last Updated on October 20, 2021

7 Daily Stress-Management Rituals that Improve Your Productivity

Advertising
7 Daily Stress-Management Rituals that Improve Your Productivity

If you’re trying to be as productive as possible, stress will always be your biggest obstacle—and it’s not an easy one to overcome. To do it, you’ll need to develop a plan to make stress management a core component of your daily routine, but doing that takes commitment. The good news is that if you succeed in learning how to manage stress, you’ll unlock your potential and be well on your way to peak performance. But first, you need to learn how to make it happen.

The best way to do that is to learn about and integrate some stress management rituals into your daily routine. To help you get started, here are seven tips on how to manage stress and improve your productivity.

1. Give Yourself an Extra Hour in the Morning

If you were to do some research on some of the world’s most successful—and productive—people, you’d notice that many of them have one thing in common: they tend to be early risers. Apple’s Tim Cook gets out of bed before 4 AM each day.[1] Michelle Obama is already getting in her daily workout at 4:30 AM.[2] Richard Branson gets up at 5:45 AM each day, even when he’s vacationing on his private island.

There’s a good reason why they all do it—once you reach the point in your day that your work schedule kicks in, you no longer have control of your time. That means you have a limited opportunity every morning to reduce your stress by taking care of the things you need to do without anyone making other demands on your time.

What’s important about this isn’t the time you get up. The important part is getting up early enough to start your day without feeling rushed. For most people, getting up an hour earlier than you normally would is sufficient. This should give you ample time to complete your morning tasks without having to hurry or fall behind.

But when you implement this ritual, be careful. Don’t do it at the cost of getting the right amount of sleep each night. If you do, you might increase your stress instead of relieving it. Sticking to a proper sleep schedule and getting enough sleep is, in itself, a critical part of stress management.[3]

Advertising

2. Determine and Review Your Most Important Tasks Each Day

If there’s one productivity tip that almost all experts agree on, it’s that you should spend some time before bed each night to write down your three most important tasks for the following day. But if you want to maximize that practice and turn it into a stress-buster, you should turn that notion on its head.

Instead, you should do this as a part of your morning routine. There’s a couple of reasons for this. First, it’s that our always-on, always-connected business world means your priorities can change overnight, literally. You may list your top priorities, go to sleep, and wake up to find them woefully out of date. That means the best time to set your priorities for the day is in the morning. This will keep those priorities up to date and let you think about them before the distractions of the day begin. But don’t stop there. You should take some time before bed each night to review that day’s priorities.

Ideally, you’ll be able to check them off as accomplished. If not, though, think about what prevented you from getting to them. This is your chance to figure out some of the common daily interruptions that get in your way. Chances are, these also cause some of your stress. So, spend the time before bed game-planning how to remove those interruptions and stressors from your day. If you make this a habit, you’ll be more productive and far less stressed out in no time.

3. Save Your Emails for Later in the Morning

Another tip on how to manage stress is to save your emails for later. One of the key causes of stress comes from our inability to cope with the unexpected. If you stop to think about it, what is your most prominent source of near-constant unexpected information every day? You guessed it—it’s your email.

Now, you can’t simply ignore your email. The only thing you can do about your email is to learn how to manage it most effectively. But no matter what you do, it’s going to remain a source of daily stress and distraction. That’s why you should make a habit out of giving yourself an email-free hour or two at the beginning of each day’s schedule.

In that time, try to tackle one of your daily priorities and get it taken care of. Your email will still be there when you’re done. And when you do get to it, you’ll do so in a much better frame of mind knowing that you’ve already gotten some real work done before having to deal with anything unexpected. That alone will improve your mood and reduce the amount of stress you’ll feel—no matter what’s waiting for you in your inbox.

Advertising

4. Take a Walk After Email Time

Since you’ll have to deal with your email sooner or later, there’s no way to completely avoid the stress that will come with it. Although you’ll be in a better frame of mind after putting off your email to get some real work done, you’ll still feel some stress when you get to it. That’s why you should make a post-email walk a part of your daily routine.

Taking a walk is one of the best ways you can relieve stress. It’s a form of meditation that will put you back into the right condition to be productive, and there’s no better time to do it each day than after taking care of your emails.

Ideally, you’ll want to take a walk outdoors, and preferably in the most natural setting possible. If you’re in an urban environment, a nearby park will suffice. Studies have demonstrated that walking in such environments for as little as 20 minutes per day leads to an overall reduction in the body’s cortisol level.[4]

Cortisol, if you’re not aware, is your body’s main stress hormone. It helps regulate your blood pressure, energy levels, and even your sleep cycle. Every time your stress goes up, cortisol production also increases, throwing your body into chaos. So, taking a walk right after dealing with your email will help you to relax, reset, and get ready to be productive for the rest of the day.

5. Reserve Time to Research and Plan a Vacation

By now, everybody knows that taking vacations every now and then can improve your productivity and lower your stress level. But did you know that even thinking about a vacation can help you to reduce your stress? It may sound strange, but it’s true.

A Cornell University study in 2012 found that the anticipation of a positive experience—like a vacation—can reduce stress and make you measurably happier. It logically follows, then, that adding to that anticipation each day can maximize the stress-relieving effects of a vacation.[5]

Advertising

To do it, set aside at least a half-hour each day to research or plan an upcoming vacation. You can read about destinations. You can research airfares. You can even look at places to stay in locations you’re interested in visiting. And if you’ve already got a vacation booked, use the time to take a deep dive into what your destination has to offer.

This is an especially important daily ritual to observe right now, while the COVID-19 pandemic may be limiting your vacation options. If it’s been a while since you’ve been able to take a trip, the act of planning your next vacation will have a therapeutic effect. With vacation rental bookings still hovering below 50% in most major markets, there’s no doubt that the vast majority of people are in desperate need of their next stress-relieving vacation.[6]

6. Create a Shutdown Ritual to End Your Day

Another simple yet effective way to manage stress is to create a shutdown ritual. Just as it’s important to get your day off to a stress-free, unhurried start, you’ll want to do the same when the day is through. It’s because after spending each day in a reactive mode—dealing with the unexpected—you need to get back into a proactive mode to relax.

Studies have shown that having the perception of control over what you’re going through acts as a buffer against negative stress.[7] In other words, feeling like you can manage even a small chunk of your own time counteracts the stress from the parts of your day when you can’t.

This also means that your shutdown ritual can be whatever you want it to be. You might write in a journal, get in a quick light workout, or prepare your outfit for the following day. As long as you’re the one in complete control over what you’re doing, anything goes. Just make sure that you include the aforementioned review of your daily priorities somewhere in your routine!

7. Set a No-Screens Rule to End Your Day

Even though your shutdown routine is important, there’s one more ritual to include before bedtime that will help you manage stress. Spend the last 30 minutes to an hour before you plan to go to sleep observing a strict no-screens rule. Not only will this give you time to disconnect from the stresses of your day, but it will also allow your body to make a transition into a proper sleep mode.

Advertising

The screens we use—smartphones, tablets, laptops—all emit a wavelength of blue light that disrupts our sleep patterns. It’s the same type of light that our bodies recognize as daytime, so seeing it is like telling your brain that it’s the wrong time to be asleep.[8]

By eliminating all sources of this type of light before bedtime, you’ll increase your odds of getting restful, deep sleep. And since getting proper sleep is one of the best ways to manage your stress, this is the perfect way for you to end each day.

Final Thoughts

Although a totally stress-free lifestyle would lend itself to achieving maximum productivity, not many people will ever manage to live that way. So, the next best thing is to work some or all of these daily stress-busting rituals into your day to minimize the inevitable stress instead. Doing so will put you in the best possible position to succeed. And there’s no better antidote for stress than to make the most out of every day no matter what it has to throw at you.

More Tips on How to Manage Stress

Featured photo credit: Kaboompics via kaboompics.com

Reference

Read Next