When asked for his #1 productivity tip, Richard Branson paused for a moment, leaned back and said, “Work out.” By his estimate, it added about four hours of productivity to his day.
As entrepreneurs, we often have the burning desire to make our venture succeed, no matter the cost. We’ll stay up later, work longer, go further and push ourselves more than anyone else. We know we need to spend a few years living like most people won’t so that we can ultimately spend the rest of our life living like most people can’t. We’ve read all the “Create Your Own Success” books and have seen all of the motivational quotes, and we’re willing to do whatever it takes. Unfortunately all too often, “whatever it takes” means sacrificing our personal relationships, our happiness, and our health in order to succeed. What we sometimes forget is that it’s easy to earn more money, no matter what our age.
However, when our health is neglected, it can be difficult – sometimes even impossible – to reverse the ill effects. Neglecting our health in order to be successful in our careers leads to infinitely more downside than upside – like having a massive heart attack before the age of forty. But what many of us may not know is that being healthy and staying fit infinitely improves our ability to earn money: it boosts productivity and energy; it accelerates how fast the brain can think and make decisions; it lets us rest and sleep better; and, most importantly, it prevents us from dying from self-inflicted illnesses of neglect. Here’s how eating healthier and exercising more will make you richer and more successful, all while being one of the fittest people at the office.Advertising
#1 It Increases Productivity And Energy – A Lot
Entrepreneurs are obsessed with getting more done in less time. Picture this: let’s say you need to consume around 2,200 calories a day to maintain your body weight. The brain uses up approximately 20% of your caloric intake, which in this scenario means your brain is actually using around 450 of those daily calories to function. That’s 20% of your entire caloric intake fueling the super computer that we call your brain. As an entrepreneur or business owner, your brain is your most priceless asset. So why neglect it?
Picture the day of the average stressed-out CEO: We wake up early, usually after a poor night of sleep. We grab a breakfast to go, along with a coffee or a double shot of espresso. The morning is spent working or in meetings, and lunch might be a quick meal out (or we might skip it due to stress or looming deadlines). The afternoon is spent with more meetings, working, drinking coffee, and the evenings are often more of the same. Skipping meals or eating nutrient-poor meals is depriving our brain of glucose, the energy it needs to function and work optimally. Sticking with the right foods that contain lean proteins and low GI carbs gives us a steady release of energy and glucose, which in turn benefits the brain and ensures it’s firing on all cylinders without getting fatigued.
Of course, watching our diets isn’t the only thing we can do to keep our minds sharp: Exercising also improves brain function. If you’re an older entrepreneur worried about losing your edge, getting your body in motion has been shown to slow down the loss of neurons and brain power. Exercise has also been shown to boost your productivity (alertness, mood) in the hours immediately after it. What’s more, people that regularly exercise show a permanent increases in their baseline level of energy that sticks over time, even after as little as a ten minute walk done regularly.Advertising
#2 It Punches Stress In the Face
One of the biggest, most detrimental side effects of entrepreneurship is the near-constant stress and anxiety we sometimes feel when we’re building something for the first time, wondering where our next dollar might be coming from. Once the lizard brain takes over, it’s game over. Poor decisions are made as soon as emotions begin to enter the picture, leaving us no time to meditate on the decision or consider logical consequences. The irony is that when we resort to drinking stimulants like coffee in excess, it increases the stress hormone cortisol. Obviously this increases our stress levels, but there are serious health consequences ranging from increased belly fat, decreased immune function, poor quality sleep, full-on burnout, adrenal fatigue, and even hospitalization.
We’ve all heard the story of a burnt-out entrepreneur that landed themselves in the hospital with a serious health complication (typically GI-related) due to untreated stress. Jonathan Fields, author of Uncertainty, wrote in a Huffington Post article that after several weeks of hitting deadlines while trying to prove himself as “the rookie,” – which involved drinking way too many double espressos and sleeping under his desk a couple hours a night – his immune system collapsed, and he had a perforated intestine with a baseball-sized mass that required immediate surgery. Here’s the kicker: It all apparently occurred in less than a month.
Exercise and eating nutrient-dense foods also helps lower the anxiety, depression and stress levels that we can feel due to constant time crunches, deadlines and board meetings. Another bonus: If you’re dealing with failures or wildly fluctuating moods, regular exercise has been shown to be more effective at perking you up than the antidepressant Zoloft.Advertising
#3 It Improves Your Memory
An unfortunate side effect of always been frazzled is that it kills your memory. In one study, aerobic exercise was shown to actually increase the volume of the hippocampus – the part of the brain dealing with memory and learning skills. Regular exercise will not only decrease inflammation throughout the body and your brain, but it also will stimulate the release of growth factors that help protect the brain and keep it young. This doesn’t mean spending hours in the gym: Just taking a ten minute walk in between projects or before lunch has actually been shown to boost mood, energy, productivity and more. The above study done that actually increased certain parts of the brain was done on people walking 120 minutes a week – about 15 minutes per day.
#4 It Helps You Make Smarter, Faster Decisions
Picture this: You’re grinding it out one Tuesday morning, and you’re getting a bit foggy so you decide to take a break. You hop on over to Hacker News, look back up at the clock and realize it’s been an hour. “I need to be more focused and disciplined,” we tell ourselves. Well, being healthy and exercising can help with that too.
One study done on adolescents and young adults found that physical exercise dramatically improved executive functions (self control, memory, decision making, learning, etc.). Why and how it works is simple: Moving more increases the heart rate and blood flow, which increases oxygenation of the brain. Sitting fourteen hours a day at your desk staring at a computer doesn’t help.Advertising
Multiple studies have found that after 30 minutes of doing an easy half hour bike ride, subjects performed much better (and faster) on a series of cognitive tests. Maybe the fact that working out (along with meditation) is one of the two most common daily health habits of millionaires says something?
#5 It Prevents You From Dying Young (Seriously)
Consider the life of the average start-up founder, solo-preneur or new business owner. Lack of sleep? Check. Constant reliance on stimulants (either legal or illegal?) Check. An ever-present feeling of stress and anxiety? Check. Skipping meals or eating quick meals that aren’t exactly calorie-dense? Check. All four of these are serious risk factors for metabolic syndrome, the precursor to cancer, heart disease, diabetes, Alzheimer’s, and more. In other words, when you get fat and out of shape, your risk of developing pretty much every disease and negative health condition increases – that doesn’t exactly make your life as an entrepreneur easier. And if the other four reasons weren’t a compelling reason to eat healthier and move more, hopefully death is.
Even the symptoms leading up to metabolic syndrome impair your ability to perform at your absolute best. As your weight increases, energy decreases. Men will have higher levels of female hormones, women will have very high levels of female hormones. Productivity decreases, sleep worsens, stress levels elevate.
Fighting the cult of productivity isn’t easy though. Thinking that we should cut corners to save an hour here and there to devote to building our empire can seem like a logical decision, but unfortunately it’s a shortsighted one. Not only will being healthy actually boost your productivity, energy, happiness, mood and more, you’ll also look and feel much better and avoid an early grave. What’s more? It’ll make you a lot more money – with your sanity intact.
Featured photo credit: Happy President’s Day / Bart via flickr.com
Last Updated on November 12, 2020
Why You’re Feeling Tired All the Time (and What to Do About It)
If you find that you’re feeling tired all the time, it’s important to understand that it’s a common problem for many. With all of the demands of daily life, being tired seems to be the new baseline. In fact, two-fifths of Americans are tired most of the week.
If you’re tired of feeling exhausted, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.
In this article, we’ll discuss the latest reasons why you’re so tired and practical steps you can take to finally get to the bottom of your fatigue and feel rested.
Table of Contents
What Happens When You’re Too Tired
If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers. And you’ve probably experienced the impact yourself.
Here are some common examples of what happens when you’re feeling tired:
- Trouble focusing because memory and learning functions may be impaired.
- Experience mood swings and an inability to differentiate between what’s important and what’s not.
- Dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
- Finding it more difficult to exercise.
- Immune system may weaken, causing you to pick up infections more easily.
- Overeating because not getting enough sleep activates the body’s endocannabinoids, even when you’re not hungry.
- Metabolism slows down, so what you eat is more likely to be stored as belly fat.
Why Are You Feeling Tired All the Time?
Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue, and Chronic Fatigue Syndrome (CFS).
Here’s a quick overview of each common cause of fatigue and feeling tired all of the time:
- Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep, restorative sleep.
- Fatigue occurs from prolonged sleeplessness, which could be triggered by numerous health problems, such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea, or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
- Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.
The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance, or emotional trauma. It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.
Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.
You can learn more about some causes of fatigue in this video:
Feeling Tired Vs Being Fatigued
If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.
Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.
Tiredness is primarily about lack of sleep. However, fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety, or emotional stress and/or are overweight and physically inactive.
Symptoms of fatigue include:
- Difficulty concentrating
- Low stamina
- Difficulty sleeping
- Low motivation
These symptoms may sound similar to those of tiredness, but they usually last longer and are more intense.
Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. However, there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.
How Much Sleep Is Enough?
The number one reason you may feel tired is because of sleep deprivation, which means you are not getting enough high-quality sleep.
Research suggests that most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.
The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.
Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.
Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night
If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is the most likely reason you feel tired all the time. That is actually good news because sleep deprivation is much simpler and easier to address than the other root causes.
It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities, such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.
4 Simple Changes to Reduce Fatigue
Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:
- Eating healthy, home-cooked meals versus microwaving processed foods or eating out
- Exercising regularly
- Using stressbusters
- Creating a bedtime routine to sleep better
After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.
I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.
Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:
- L is for Lifestyle and means living healthy, including getting enough sleep.
- E is for Exercise and means getting at least 20 minutes of physical activity a day, ideally for six days a week.
- A is for Attitude and means thinking positive and reducing stress whenever possible.
- N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.
The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight, and to achieve overall wellness.
Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested, and better overall.
In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger. In fact, long-term sleep deprivation has been linked to an increase in Alzheimer’s later in life.
As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.
Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:
Many of us try to unwind by watching TV or doing something on an iPhone or tablet. However, tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime. This won’t help you stop feeling tired all the time.
Try to turn off all tech one hour before bed and create a tech-free zone in your bedroom.
Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating, or taking an Epsom salt bath.
3. Get Comfortable
Ensure your bed is comfortable and your room is set up for sleep.
Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep. Also, it’s ideal if your bedroom is dark and there is no noise.
Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed. If your mind is still active, write a to-do list to help you fall asleep faster.
This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier
Many people know that exercise is good for them, but they just can’t figure out how to fit it into their busy schedules.
That’s what happened in my case, but when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my sedentary lifestyle.
I decided to start swimming because it was something I had always loved to do. Find an exercise you love and stick to it to stop feeling tired all the time. Ideally, get a combination of endurance training, strength training, and flexibility training during your daily 20-minute workout.
If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try as it will increase your flexibility and lower your stress.
Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.
When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted, but there was one thing that always worked to help me feel calmer and less fatigued: Breathing.
But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” (or “Pranayama” in Sanskrit).
Here’s how you do Long-Exhale Breathing:
- Sit in a comfortable position with your spine straight and your hand on your tummy.
- Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air).
- Hold your breath while you mentally count to 7 and enjoy the stillness.
- Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it).
- Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep breath.
- Repeat 3 times, ensuring your exhale is longer than your inhale so you relax your nervous system.
This type of “long-exhale breathing” is scientifically proven to reduce stress.
When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.
Diet is vital for beating fatigue if you’re feeling tired all the time – after all, food is your main source of energy.
If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels, which may lead to daytime sleepiness.
Eating a diet for fatigue doesn’t need to be complicated or time-consuming though. For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.
Here’re 9 simple diet swaps you can make today:
- Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
- Add a healthy fat or protein to any carb you eat, especially if you eat before bed.
- Fill up with fiber, especially green leafy vegetables.
- Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice, and corn.
- Swap natural sweeteners for refined sugars, and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
- Replace ice cream with low-sugar alternatives.
- Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive, and nut oils.
- Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts.
- Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice.
Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron, and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.
That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.
Alternatively, you might consider a high-quality multivitamin or specific supplement.
The Bottom Line
If you are tired of feeling tired all the time, then there is tremendous hope.
If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices. If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes discussed above.
Overall, adopting a healthier lifestyle is the ideal remedy for feeling more rested and energized.
More Tips to Stop Feeling Tired All the Time
- How to Practice Guided Meditation for Sleep to Calm the Mind
- Is It Possible to Repay Your Sleep Debt? Why Being Well Rested Matters
- The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive
Featured photo credit: Cris Saur via unsplash.com
|||^||YouGov: Two-fifths of Americans are tired most of the week|
|||^||National Safety Council: Is Your Company Confronting Workplace Fatigue?|
|||^||The New York Times: Why Are We So Freaking Tired?|
|||^||Mayo Clinic: Chronic fatigue syndrome|
|||^||Very Well Health: Differences Between Sleepiness and Fatigue|
|||^||Advanced Sleep Medicine Services: NEW Guidelines: How much sleep do you need?|
|||^||Mayo Clinic: Lack of sleep: Can it make you sick?|
|||^||Ask Dr. Sears: The L.E.A.N. Lifestyle|
|||^||National Institute on Aging: Sleep loss encourages spread of toxic Alzheimer’s protein|
|||^||American Psychological Association: Getting a Good Night’s Sleep|
|||^||Yoga International: Learning to Exhale: 2-to-1 Breathing|