Being Tired All the Time: 20 Reasons Why You’re Always Tired

 Being Tired All the Time: 20 Reasons Why You’re Always Tired

It’s a well-known fact that if you don’t get enough sleep, you’ll feel tired all the time. Years before you were born, doctors recommended that everyone get eight hours of sleep a night.

However, our intention here is not to advise you on this clear and obvious solution. Sometimes you feel extremely tired even though you’ve slept all night! However, when you wake up and go to work, you feel extremely tired the moment you arrive.

There are certainly legitimate reasons to feel tired even after you’ve fully recovered.

Fatigue can really ruin your day. Fatigue turns small, insignificant tasks into a dull, soulless monotony and can turn a simple conversation into a tedious and difficult task. They lead busy and active lives and therefore need as much energy as possible. We all know that you can’t work hard all day and that you need enough rest to be able to complete your work and daily activities.

Chances are, your lifestyle is draining your energy and wasting it without you even realizing it. Are you making the following mistakes? Mistakes that lead to not sleeping well at night and being tired the next day.

Top Reasons Why You Feel Tired All the Time

1. You Blame Yourself

We constantly blame ourselves, out loud and in our minds. But we should stop talking bad about ourselves. Not only is this harmful, but it also makes you very tired. And this fatigue is not only psychological, it also affects your body.

These are all the negative things you say to yourself, including the seemingly mild negative comments you make about yourself, like “I should do better” or “I really need to lose weight”. All these thoughtless and ill-conceived words. in your head, telling yourself that you’re not good enough can have a negative impact on your mental health. Mental health issues can lead to serious physical symptoms like fatigue.

If you’re struggling to stay positive and think positively, start meditating or reflecting. Even small changes can make a big difference.

2. Your Carbohydrate Intake Is Low

Carbohydrates are the body’s most popular source of energy. So if you’ve cut back on carbs, you’ve effectively deprived yourself of energy-producing foods. This can leave you feeling tired and sluggish even after a healthy meal.

When you’re feeling tired, include healthier sources of carbohydrates in your diet that will provide you with sustained energy. Some good options include oatmeal, whole-wheat bread, beans, and potatoes.

3. You’re Not Drinking Enough Water

Even the smallest activity your body does requires hydration. When your body becomes dehydrated, it slows down to conserve what little reserves it has. Your mind interprets this “slow speed” feeling as “drowsiness.”

Most doctors recommend drinking 9 to 13 glasses of water per day.

4. You drink alcohol before bed.

Drinking alcohol before bed is a common mistake made by insomniacs and night owls! Drinking alcohol may make you sleepy, but it will definitely affect the quality of your sleep.

That’s because, according to various articles and studies, drinking alcohol interferes with your normal sleep cycles. After drinking alcohol, your body has a hard time entering and maintaining rapid eye movement (REM) sleep, which is where you should be resting the most. In order to get enough and comfortable sleep, you need to stop drinking alcohol.

5. You’re Exercising Too Much

No matter how much sleep you get: if you overdo it, your body will feel overtired. Overdoing it, like forgetting to take a rest day and going back to the gym and working out until you drop, often leads to severe fatigue symptoms like lethargy and headaches.

In one study, they found that intense exercise significantly increased fatigue in people of varying fitness levels. The more intense you exercise, the more tired you’ll be.

Of course, it’s been proven time and time again that balanced exercise energizes you and makes you feel more alive than ever; consider giving yourself a few days off and listening to your body. If you’re tired or sore, the wisest thing to do is stop exercising.

6. You’re Suffering from Fatigue-Related Disorders.

Chronic fatigue syndrome (CFS) and adrenal fatigue are often misdiagnosed, with patients assuming their fatigue is normal or simply a symptom of lack of sleep. But these complaints are debilitating and very serious. The symptoms of CFS fatigue are severe and often incurable. Unfortunately, there is no treatment or cure.

Adrenal fatigue, on the other hand, varies in severity. According to Dr. Adrenal fatigue is estimated to affect more than 80% of adults worldwide. These problems stem from hormonal imbalances and disorders and can be treated with a number of home remedies.

7. You have an iron deficiency

Anemia, a condition in which red blood cells need more iron to carry oxygen adequately and efficiently, has many causes and can lead to extreme feelings of weakness and fatigue. Iron deficiency is surprisingly common, especially in menstruating women.

There is a simple solution to this deficiency: consume more iron. Foods like spinach, kidney beans, beef, and nuts are rich in iron, and it’s probably a good idea to eat more of these healthy foods anyway.

8. You have a thyroid disorder but it hasn’t been diagnosed.

Hormones can destroy your energy levels, and the thyroid can destroy hormones. There are a number of thyroid problems that you may have experienced, and the common thread in almost all of them is fatigue. If you’re unsure whether or not you have hypothyroidism, see your doctor and get a blood test.

9. You’re afraid

Oral health has a major impact on physical health, including energy levels. When someone is afraid, adrenaline levels in the body are at their peak. When adrenaline levels rise, it causes problems and the person feels extremely tired.

Additionally, mental stress and constant worry can lead to feeling extremely tired, as the brain is overloaded and muscles become tense and strained from overuse.

Using anxiety reduction methods can help relieve fatigue and boredom by eliminating the root cause. If you are experiencing anxiety, consult a psychiatrist or try home remedies.

10. Your blood sugar levels fluctuate

Have you ever heard of hypoglycemia? I hate that blood sugar levels can’t rise, but there is a logic behind this drop. When you consume a lot of simple carbohydrates, your blood sugar levels rise. When the body quickly processes the excess energy, blood sugar levels drop. High or low blood sugar levels can affect the body and energy absorption, often leading to feelings of fatigue.

11. You avoid eating before bed.

Going to bed hungry can be a serious obstacle to sleep. Hunger has been shown to cause multiple interruptions throughout the night and disrupt the restorative sleep cycle. If you are feeling depressed, a small snack before bed (preferably a low-sugar snack that does not disrupt blood sugar regulation) may be a good option.

In any case, the saying “don’t eat anything after 8 p.m.” is patently false and untrue!

12. You’re drinking too much caffeine.

Coffee may keep you awake in the moment, but it’s a short-term stimulant that creates long-term problems. Plus, too much caffeine can make the problem worse and disrupt your natural energy cycle.

Caffeine blocks the chemical adenosine, which is responsible for sleepiness. If there’s not enough adenosine in your body, your sleep schedule will be disrupted and you won’t know when you need to sleep. As you can probably guess, this leads to you staying up longer than you should and not getting the rest you need.

13. You’re skipping breakfast

Strictly speaking, food is your body’s fuel. If you don’t eat, you’re in trouble. Plus, skipping breakfast leads to drinking more throughout the day, two of the biggest contributors to fatigue.

Jumpstart your metabolism with a breakfast rich in carbohydrates, proteins and fats and then give yourself energy. Just make sure you give your body everything it needs. I promise you will feel the difference very soon.

14. You spend a lot of time at home.

Office work and being indoors all day have a negative impact on people’s health and energy levels. Sitting constantly makes you sluggish and the lack of fresh air can also take its toll. According to a series of studies conducted at the University of Rochester, spending time indoors can increase feelings of lack of physical and mental energy by about 40%.

Get vitamin D in any way you can, whether it’s by taking a walk during your lunch break or sitting on the porch when you get home.

15. You Use Technology Before Bed

Staring at a computer or cell phone screen before bed has been shown to alter the production of melatonin, an important sleep hormone.

It’s not just computers. TVs, tablets, and even e-readers emit harmful light that disrupts sleep. Set a schedule for using technology so that you finish at least a few hours before bed. If you do this, you’ll likely fall asleep faster and better!

16. You’re Depressed

Hey, don’t get me wrong, a little discomfort doesn’t affect your sleep. But clinical depression significantly affects sleep.

Depression can lead to insomnia, difficulty sleeping, and lack of energy during the day. If you’re concerned that you may be suffering from depression, seek help from a professional psychologist.

17. You are not regular

Spending ten minutes cleaning and sorting will save you hours of fatigue! On the other hand, if you see the need and time to be disciplined, do it. Studies show that a cluttered environment affects the brain's ability to focus; you have to work harder to pay attention to everything that happens throughout the day. Increased effort can cause excessive mental fatigue.

One of the least stressful ways to stay organized is to make it part of your morning routine. Before you start your day, organize everything and throw away the extra things you don't need. Make sure your productivity increases later.

18. Are you on a diet?

By definition, a calorie deficit refers to a lack of energy in the body. When you restrict your calorie intake, you are actually restricting your energy. Of course, overeating can also lead to a loss of energy. The best way to eat is the one that helps you and your hunger. Both extremes of attention to hunger have detrimental consequences for the mind and body.

Many diets also prohibit certain food groups and therefore certain nutrients. Nutritional deficiencies, whether fats, proteins, carbohydrates or micronutrients, can lead to extreme fatigue, as the body has to work harder with less energy. Which diet produces the most energy? A diet that includes all foods.

19. You are not active

Rest can sometimes be useful, but if you rest constantly, there will be consequences. A sedentary lifestyle leads over time to laziness and a resistance to dynamism and vitality. In a study conducted by the University of Georgia, sedentary adults who exercised at least a little during the day felt more energetic and significantly less tired after six weeks than those who were completely sedentary.

20. You have to make an important and difficult decision.

Making decisions burns calories. This is not a joke! This is why taking exams and sitting in a chair for interviews is so tiring and energy-draining. If you have a busy day, take some time to relax. If you use too much of your brain energy and waste it, you will lose strength. If you don't have enough rest time, you need to eat stress-reducing foods.