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Last Updated on October 15, 2018

How to Stop Feeling Tired All the Time (And the Real Causes Explained)

How to Stop Feeling Tired All the Time (And the Real Causes Explained)

It seems that more and more of us are facing tiredness and fatigue on a regular basis. In fact, a lot of people assume that being tired all the time is just part of being a busy person living and working in the 21st century.

Sometimes, the cause is clear – perhaps you’ve been putting in too many hours at the office, or maybe you have just moved to a new home. However, the reason isn’t always so obvious. If you often catch yourself thinking, “Why am I so tired all the time?” this is the article for you.

I’m going to outline some of the most common causes of tiredness, and tell you how to boost your energy levels.

Why are you so tired all the time?

There’re different reasons why you maybe feeling tired all the time, it could be related to your daily habits or even some health issues.

Lack of sleep

We all know that a lack of sleep causes tiredness, but did you know that many people don’t even realize that they aren’t getting enough rest every night?

The average adult aged between 18 and 60 needs at least 7 hours of sleep every night if they want to enjoy optimal health.[1] Unfortunately, 1 in 3 of us aren’t meeting this target.

A lack of sleep doesn’t just result in fatigue – it also places you at elevated risk of a range of diseases, including diabetes.[2]

Unhealthy diet

Your diet has a huge impact on the way you feel. A poor diet lacking in nutrients will leave you drained and fatigued, as will too many processed foods and added sugar.

Your body requires a variety of vitamins and minerals in order to synthesise the neurotransmitters that regulate sleep, so be sure to eat plenty of vegetables and fruit.[3]

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Eating candy and other junk food can give you a brief energy hit, but you will soon become tired again when your blood sugar levels crash.[4] It’s best to eat healthy meals and snacks at regular intervals throughout the day as this promotes steady energy levels.

Alcohol and caffeine are best avoided or enjoyed in small quantities because both disrupt your natural sleep patterns.[5] Do not drink them in the evening shortly before going to bed.

Finally, if you don’t drink enough water, you may become dehydrated. This quickly results in fatigue and a diminished attention span.

Sitting too much and not moving

You might think that sitting down would conserve energy but you’d be wrong. Movement is a great way to beat fatigue.

You don’t have to work out for hours either. Research has shown that just a single 20-minute bout of moderate exercise has an energy-boosting effect.[6] People who spend more time sitting around during the day tend to report getting less sleep at night.[7]

Regular exercise promotes high-quality sleep because it increases the time we spend in the “deep sleep” part of the sleep cycle, which is known for its restorative properties. Aim to get at least 150 minutes of exercise per week.

Ideally, you should exercise every day. Avoid exercising in the late evening as this can stimulate your body and make it harder to drift off when you go to bed.

Stressful life

We all come up against stressful situations from time to time. You might be under a lot of pressure at work, be facing relationship issues, or be worrying about your finances.

Stress can wreck havoc with your sleep patterns and not only because your worries can keep you up at night.More than 40% of adults reporting that they only experience “fair” or poor sleep during periods of stress.[8]

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Our bodies produce adrenalin, cortisol, and other “fight or flight” chemicals when under stress.[9] This process is an excellent way of preparing the body for an emergency but it makes getting a good night’s sleep difficult.

Medical conditions

What if you have tried to make positive daily life changes yet still feel exhausted? You may have an undiagnosed medical condition.

The following illnesses can cause ongoing fatigue. Make an appointment with your doctor if you suspect you might have an underlying health problem:

  • Anemia: Anemic patients have a low red blood cell count which impairs the normal circulation of oxygen throughout the body, resulting in tiredness, weakness, and other symptoms including chest pain.[10]
  • Chronic Fatigue Syndrome (CFS): CFS, also known as myalgic encephalomyelitis, is characterized by extreme fatigue that lasts at least 4 months. Sufferers often report other symptoms such as joint pain, aching muscles, and gastrointestinal difficulties.[11]
  • Depression: A lack of energy and decrease in general motivation are among the most common symptoms of depression, along with difficulty concentrating and a pervasive feeling of emptiness or sadness.[12]
  • Diabetes: A person with diabetes will frequently feel tired during the day because their body is unable to utilize glucose, one of the body’s primary sources of energy. Aside from tiredness, the symptoms include excessive thirst, blurred vision, and weight loss.
  • Sleep apnea: This condition causes the airway to narrow during sleep, which interrupts a person’s breathing and oxygen supply. The classic sign of sleep apnea is disrupted sleep that causes tiredness the next day. Snoring is a common indicator of this condition.
  • Thyroid disease: Low levels of thyroid hormone (“hypothyroidism”) result in fatigue, weakness, weight gain, a low body temperature and constipation. This is because the thyroid hormone is responsible for regulating the body’s metabolism. An imbalance triggers a cascade of physical and psychological symptoms.

How to stop feeling constantly tired and feel energetic

Here are 7 proven ways to tackle the cause of your tiredness and help you sleep better and wake up more energectic every day.

1. Unwind & de-stress

Everyone deals with stress in their lives but it’s how you react to it that matters. If you find that you’re getting stressed consistently, it’s time to make the effort to do something about it.

There are many ways you can do this but if stress is consistent, your de-stressing habits must be consistent too.

  • Change your perspective. Sometimes stress is all about your mindset. Try to view a stressful situation in a different way by finding an alternative positive slant. If your commute to work is full of cancellations or roadworks, decide to see this as a perfect time to read a book or listen to uplifting music. It’s all about shifting your focus to the positive.
  • Buy a plant. Researchers have found that simply being around plants can induce your relax response. One Washington State University study found that a group of stressed out people who entered a room full of plants had a four-point drop in their blood pressure. Being around nature in general has a calming and therapeutic effect on our brain. So even just taking a break to sit in a park or by a tree can decrease your stress levels.
  • Go for a short walk. A walk will help to clear your head and boost endorphins, helping to reduce stress hormones.[13] If you’re at work, walk up and down the stairs a couple of times or walk around the block. Try to get a longer walk in every now and then to really get a boost. You can be mindful of what you see around you, or download an audiobook to help pass the time. Again, shifting your focus away from stressful thoughts.
  • Laugh. Go on, you’ll feel better instantly. Laughter activates your body’s stress response, then quickly cools it down, leaving you feeling relaxed. Take time out to watch a funny video clip, dig out your favourite comedy or ring up that friend who always makes you laugh. Laughter really is the best medicine!

2. Eat healthier

The foods that we eat (and don’t eat) have a huge influence on our health. When it comes to our sleep patterns, food influences our circadian rhythm, the 24-hour cycle that our body follows each day. So it’s important to watch what we put into our body.

You can easily sleep better by making a few changes to your diet:

  • Eat peanuts. If you have difficulty falling asleep, eat more peanuts or natural peanut butter. A rich source of niacin, peanuts help to increase the release of serotonin (which makes us sleepy).
  • Eat cherries. Cherries are one of the few natural foods to contain melatonin (which controls our body clock). One study found that drinking tart cherry juice resulted in improved sleep quality and duration.
  • Try dark chocolate. Dark chocolate helps to relax your body and mind. Make sure you stick to dark chocolate as milk chocolate contains tyrosine which converts into dopamine and acts as a stimulant.
  • Avoid alcohol. Any kind of alcohol is bad for your sleep. One study found that mixing a single glass of vodka with caffeine-free soda at bedtime increased the amount of time women spent awake during the night by 15 minutes.

3. Avoid caffeine

Sure, caffeine can give you a bit of a boost in the short term, but you could drink over eight cups and still feel sluggish.

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And the side effects of caffeine consumption? Headaches, irritability and dehydration. When you’re already feeling drained and crappy, the last thing you want is to feel worse! Here are some surprising ways caffeine is slowly harming your health.

Instead, try drinking plenty of water throughout the day. Your brain will feel alert and energised naturally rather than relying on a stimulant like coffee. Also consume energy-boosting foods, like almonds, oranges, salmon, spinach, or blueberries.

4. Get some sun

Just fifteen minutes in the sun increases your vitamin D levels, which, along with vitamin B is responsible for fighting fatigue. A common symptom of vitamin D deficiency is feeling tired, moody, achey and stressed. Get outside in the sunshine!

5. Work out

Too much time spent sedentary drains your fuel tank.

I know, I know—when you’re feeling tired, the last thing you want to do is be active and move about. But you’ll be amazed at how better exercises makes you feel.

According to a recent study in Medicine & Science in Sports & Exercise, women who get 150 minutes of moderate exercise per week report less fatigue and more energy that those who don’t.

On the flip side, you can have too much of a good thing. Excessive physical activity can leave you pushing your body, resulting in feelings of tiredness.

Try to find the balance between activity and rest.

If you’re wondering when is the best time to exercise, check out this article: Which Is Better: Morning Workout Or Evening Workout?

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6. Have a power nap

There are numerous benefits of napping, including improved alertness, learning, memory and performance.

The benefits of a quick power-nap at work have proved to be so good that companies such as Google and The Huffington Post have installed designated sleeping zones in their offices!

However, author of Take a Nap! Change your Life says that napping for more than 20 minutes will make you feel even worse. Make sure you set your alarm!

Check out this article if you want to maximize the effect of a nap: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

7. Switch off

Eight out of ten of us keep our mobile phones turned on overnight. According to Ofcom, around half the population use their phones as an alarm clock too.

Experts are concerned that using phones and other electronics before bed cause problems with our sleep. Research has shown that the bright light emitted from electronics and smartphones seriously mess with our sleep behaviors.

Their advice is to cut back on TV, computer and mobile phone time after 8 p.m. It’s better to read a book or just listen to some relaxing music before you go to sleep.

Summing it up

If you find stress is influencing your quality of life on a consistent basis, it is definitely time to rethink your habits. Be aware of how you react to stressors and create habits that change your negative perspectives and physically banishes stress in your body.

Exercising, switching off, and being more mindful of what you eat creates more energy and counteracts your stress mechanisms.

Decide to make changes today and give yourself the best support you can to improve your wellbeing and stop feeling tired all the time.

Featured photo credit: Cris Saur via unsplash.com

Reference

More by this author

Leon Ho

Founder & CEO of Lifehack

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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