Advertising
Advertising

Last Updated on November 26, 2020

Why Am I Feeling Tired All the Time? (And How to Fix It)

Why Am I Feeling Tired All the Time? (And How to Fix It)

Let’s start with the fact that there are healthy reasons to feel tired and there are unhealthy reasons to feel tired.

If you are feeling tired all the time, that is a good sign you are feeling tired for an unhealthy reason. It is healthy to feel tired after working out, going on a run or participating in an extracurricular activity. It is unhealthy to feel tired after sleeping for 10-hours and not exerting yourself throughout the day.

If you are feeling tired all the time, you may have noticed your productivity or ability to focus suffer. In this article, let’s discuss some of the most common reasons you feel tired and how to fix it.

1. Not Taking Care of Yourself

Feeling tired all the time could be a sign you are not taking care of yourself.

Think of yourself as your favorite luxury vehicle. To keep your car running optimally, you need regular oil changes, to use high-quality fuel and to keep up with the regular maintenance schedule. If you don’t replace your oil on a regular basis, your car won’t efficiently.

When you are feeling tired all the time, check to see if you are getting the proper amount of sleep. Are you sleeping the recommended 8-hours a day? If not, that could be the easiest change you can make in your life.

Advertising

Much like a car, the quality of fuel you put in your engine impacts your performance. Are you eating food that is full of nutrients or are you eating empty calories? All energy is not created equal. Even if you eat the same number of calories, you will get more energy from fruits and vegetables than you will from cake and ice cream. If you don’t feel you are ready to change your diet just yet, a good place to start is by taking more vitamins.

Lastly, consider what your ideal weight should be and if you are not there, make a plan to get there. If your body is carrying around extra baggage, studies show it can negatively impact your sleep, joints and organs.[1]

2. Pretending to Be Something You Are Not

Let’s just rip the bandage off and get at the heart of the discussion. If you feel tired shortly after you start working, then you may be exerting a significant amount of mental energy with your coworkers.

Much like your physical exertion can exhaust you over time, mental exertion can exhaust you too. Most people start feeling tired around the end of a long work day. This is normal. You have used a hefty amount of mental energy making various decisions throughout the day.[2] If your decisions are limited to work, you will likely make it through most of the day before feeling tired. If you are feeling tired all the time, then you are not being honest with yourself and others.

When work is overly political, you have to cautiously calculate every step you take. That is adding a significant amount of decisions to your daily count. The same can hold true with relationships in your personal life. If you have a family member who is very sensitive, you are walking on egg-shells to ensure you don’t offend them.

Whether in your professional or personal life, if you are forcing yourself to act in an unnatural manner, you will be feeling tired all the time. In a way, you are living a lie and you don’t want to be caught. And like most lies, you have to pause before each interaction to make sure you haven’t exposed yourself.

Advertising

It takes less energy to be true to yourself. When you do what comes naturally to you, it is like you are operating on autopilot. A good example of this is the energy you apply when driving home. It is so natural to you that you could daydream while driving and still make it home safely. When things are so natural to you that it can be accomplished by your subconscious, you are saving your mental energy for the important decisions.

Ideally, having a conversation with a coworker or a family member would be as natural as blinking or brushing your teeth. You say what comes to your mind and there is nothing for you to consciously consider.

3. You Loathe Something About Your Life

Stress is a real thing my friend, but keep in mind that all stress is not bad. Much like feeling tired, you don’t want to feel stressed all the time.

Some common causes of acute stress are losing a job, going through a divorce or the death of a loved one. As you see, these examples are unique circumstances that should not happen on a regular basis. However, when stress has you feeling tired all the time, then you are dealing with stress related to activities you perform on a daily basis. The most common of these triggers are being unhappy in your job, feeling insecure in a relationship or having a heavy work load.

There are two ways to deal with chronic stress in your life: You can remove the stress and you can manage the stress.

Ideally, when an aspect of your life causes you to feel stressed on a daily basis, you should remove it from your life. Understanding you may not be able to eliminate the stressful aspects of your life overnight, you may be better suited to start by managing your stress. Whether you are talking about work or family, they didn’t always cause you so much stress. By focusing on what excited you most about your job when you accepted it, you can reduce the stress your job creates.

Advertising

Are you grateful for the ability to provide for your family or could the friendships you built be a bright spot? In those strained relationships with your family and friends, reflect on a time when things were better. What about your spouse caused you to say, “I do” and when was your friend supporting you when others didn’t? If you are among those who genuinely cannot recall a time when things were better, then you need to manage your stress by limiting your interactions until you can eliminate them altogether.

4. Progress Has Stopped

If your future is not more compelling than your life today, you can’t help but be feeling tired all the time. One of the most beautiful and motivating things about life is growth. Of all the differences each of us have, the desire for growth and progress is something we all share.

Feeling stagnant in your life is exhausting within itself. It is unlikely you are feeling stagnant due to a lack of effort. You are most likely exerting a lot of energy to change your life, but for one reason or another you have are no closer to your goal. You feel like a hamster running on its wheel. Even though the hamster is not any closer to its goal, it did exercise the energy to do so. If you deal with this feeling long enough, you won’t just stop running on the wheel; you will stop running altogether.

As mentioned, there is little more deflating than the feeling that you are not growing. Especially, if you are putting in the effort to achieve the results you desire.

As simple as it sounds, the life you have is the life you know how to create. The actions and decisions that created your life today, will not be able to create the life you want. You must change the rituals and habits you employ each day to change your life.

A bodybuilder has a different set of eating rituals than a sumo wrestler. Yet, if you are not sure about the rituals of either of them, you cannot change your life to match theirs. You must research and learn how a body builder chooses the food they eat, when they wake up, and how often they work out. If your goal is to create the results of a sumo wrestler, then it does not benefit you to mirror the lifestyle of a bodybuilder.

Advertising

The same holds true with your life goals. If you are not progressing toward the results you want, implement the tactics of someone successfully living the lifestyle you want.

Learn the 6 Ways to Make Progress Every Day (And Realize Your Goals).

Final Thoughts

If you are feeling tired all the time, you need to take a step back and recognize what is making you feel so tired. Once you know what is causing the problem, take small steps to change your life overtime.

If your lack of energy is tied to you taking poor care of yourself, then make the necessary adjustments to improve your health. However, if your exhaustion is internally driven, you must take the steps to align your internal purpose with your external actions.

Being yourself is the easiest person you can be. Attempting to be anyone else can be exhausting to say the least. When you are feeling tired all the time because you feel as though you are not making enough progress, review your daily actions and adjust accordingly.

The more you learn about yourself, the better equipped you will be to successfully change your life.

More About Mental Energy

Featured photo credit: Lily Banse via unsplash.com

Reference

More by this author

Undre Griggs

Coaching To Help Professionals And Organizations Change Their Beliefs So They Can Get Results.

What Motivates You in Life? 5 Steps to Find Out feeling restless 7 Reasons Why You’re Feeling Restless and Unmotivated How to Raise Your Self Worth and Trust Yourself More The Real Reason Why You Hate Working (And How to Turn It Around) How to Find Your Inner Strength and Let It Shine

Trending in Restore Energy

1 Why Am I So Tired? 10 Reasons You’re Tired and How to Fix It 2 15 Tips to Manage Shift Work and Your Quality of Life 3 The 5-Step Guide to Self Care for Busy People 4 How to Spot the Signs of Burnout and Overcome It Fast 5 7 Things You Can Do to Deal with Low-Energy Days

Read Next

Advertising
Advertising
Advertising

Last Updated on January 15, 2021

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

Why Am I So Tired? 10 Reasons You’re 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. However, when tiredness is persistent—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 are some of the most common causes of fatigue.

1. Dehydration

If you’re asking “Why am I so tired?” and want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and it needs to maintain this level in order to perform its essential functions[1].

Signs of dehydration

    If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit[2]. As a result, the oxygen levels in your blood drop, reducing the amount of energizing 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 your 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 a frozen pizza or cheese sticks.

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

    4. Skipping Breakfast

    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 are enough calories available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.

    Advertising

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

    If meal-prepping isn’t your thing, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit.

    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 if you want to stop asking “Why am I so tired?”

    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 fall asleep.

    6. Sleep Apnea

    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 sleeping[3]. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).

    Advertising

    Risks of Untreated Sleep Apnea

      Because of this, people with sleep apnea can feel short of breath and have low energy levels[4]. Mouthpieces and other devices to aid in breathing can be used 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 that leave them asking “Why am I so tired?”

      Treatment can often center on anti-depressants, counselling, and lifestyle changes, like stress management to help manage this condition.

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

      8. Hypothyroidism

      If a person has hypothyroidism, they have an underactive thyroid gland that does not produce adequate levels of 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. Check here for signs of a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.

      Advertising

      9. Anemia

      People with anemia are not able to make enough red blood cells to transport oxygen throughout 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. A simple blood test can tell you if you have anemia, so check in with your doctor if you suspect this.

      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 surrounding tissues and possibly spread to other parts of the body.

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

      Final Thoughts

      If you find yourself constantly asking, “Why am I so tired?” it may be time to see your doctor to find out if any of the problems above apply to you. All of them have treatments that can help improve your quality of life and get you back to normal energy levels.

      More on Overcoming Fatigue

      Featured photo credit: Lily Banse via unsplash.com

      Reference

      [1] Harvard Health Publishing: Fight fatigue with fluids
      [2] NuCara: Are You Dehydrated?
      [3] Sleep Foundation: Sleep Apnea
      [4] Very Well Health: What Is Sleep Apnea?

      Read Next