5 Things That Are Making You Tired All The Time

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5 Things That Are Making You Tired All The Time

If you feel tired or exhausted most days of the week, you are not alone. About a third of healthy adults report feeling tired.

Feeling tired is a common symptom of many chronic health conditions and serious diseases. For most people, though, bad habits and lifestyle factors are to blame for feeling sleepy all the time.

These are the top five reasons you might be feeling exhausted all the time and how to make small changes to get your energy back.

1. Not Exercising Enough

While it may seem counterintuitive, working up a sweat doing cardio exercises regularly may help you feel less tired. This is because inactivity has been linked to lower energy. While research is still unclear why, multiple studies have shown that people who live a sedentary lifestyle have less energy than those who are more active.

It doesn’t take much exercise to boost your energy. For many people, a single 10-minute walk a day can provide a significant change in energy levels. If you haven’t exercised in a while, start by choosing more active behaviors instead of inactive ones. Get off the elevator a floor early and take the stairs or walk the length of the parking lot instead of parking next to the building. 

Man leaning over weight bar exhausted.
Tired young bodybuilder leaning on barbell after lifting heavy weights in gym

2. Not Enough Nutrients

Eating a balanced diet gives your body the vital nutrients it needs to keep it functioning optimally. If you aren’t eating well, you could be deficient in certain nutrients that make you feel tired. Even if you do eat a balanced diet filled with fruits and vegetables, it’s possible you aren’t absorbing everything you need to feel your best. A poor gut microbiome, IBS, allergies, and other medical issues, can prevent your body from absorbing nutrients from food efficiently.

The most common nutrient deficiencies that lead to fatigue are iron, magnesium, B vitamins, and vitamin D.

Iron is an essential nutrient for making red blood cells that carry oxygen to your cells. If you feel tired all the time and don’t have enough iron in your body, you might have a medical condition called anemia. You can increase the amount of iron in your diet with iron-rich foods like lean red meat, eggs, and leafy green vegetables, to help your body build more red blood cells and increase your energy.

Magnesium is an essential mineral that your body uses for many functions. Your muscles all depend on magnesium to contract. When you don’t have enough magnesium, you can feel tired, have muscle spasms, and lose your appetite. Taking a magnesium supplement at night can help you fall asleep faster and relieve insomnia. This is because magnesium supports melatonin production.

The B vitamins play many roles in your body. Vitamin B12 is vital for producing healthy red blood cells, while vitamin B6 helps turn food into energy. When you aren’t getting enough B vitamins in your diet daily, you may feel sleepy, constipated, or nauseous. You can increase your intake of B vitamins by increasing the amount of meat and dairy products you consume. If you eat a vegetarian or vegan diet, fortified grains can provide you with B vitamins.

You need a bit of sun exposure for your body to convert vitamin D into its most active form. If you notice that you feel more tired during the winter months or long periods without any sun exposure, a lack of vitamin D might be the reason for your fatigue. Indoor sun lamps can help increase your vitamin D levels if getting outside more isn’t an option.

3. Bad Sleep Hygiene

Your body doesn’t benefit from all sleep the same way. Each night, you go through different sleep phases, each providing your body with the rest it needs to wake up feeling refreshed. If you have bad sleep hygiene habits, you may be missing out on one or more of these sleep phases, which can cause you to feel tired all day long.

Consuming alcohol close to your bedtime can wreak havoc on your sleep cycle. Alcohol may make it easier for you to fall asleep but can interrupt your sleep in the middle of the night. This is because your body metabolizes alcohol into a stimulant compound. This may wake you up in the middle of the night and make it difficult for you to get back to sleep, or it might prevent you from entering your deep sleep phase. Either way, the result is you wake up feeling just as tired as when you went to bed.

Lights are another factor that can significantly interrupt your sleep. If you sleep with a TV on, the light from the monitor can interrupt your sleep phases and prevent you from reaching deep rest. Keeping your phone near your bed increases your exposure to blue light that might make it more difficult to fall asleep and disrupt your circadian rhythms. A comfortable bed and perfect pillow can’t help you get a good night’s rest when you’re surrounded by light pollution.

Woman sleeping at desk.
Entrepreneur working overtime on marketing project, falling asleep on desk while looking at financial documents trying to respect the deadline. Employee using modern technology network wireless

4. Not Enough Water

The human body is about two-thirds water. When you aren’t hydrated, your body struggles to perform everyday tasks. Dehydration symptoms include feeling sleepy, dizzy, or suffering from headaches.

The amount of water you need depends on your activity level, the weather, and your weight. A good rule is to drink half an ounce of water for every pound of body weight. For a 150 pound person, that amounts to about 75 ounces of water or just over nine glasses a day.

5. Too Much Stress

The body produces the hormone cortisol in response to stress. When you have too much stress in your life, your body produces too much cortisol. This can disrupt the delicate hormone balance needed for your body to function optimally. It can lead to a medical condition called adrenal fatigue, leaving you feeling sleepy, irritable, and slow.

Practicing mindfulness and intentional relaxation can help improve your body’s balance of hormones. Just five minutes of deep-focused breathing each day can help you feel less tired and more balanced. Exercise can also help restore your body’s cortisol levels.

Woman holding up coffee cup and peace sign laying in bed underneath covers.
Incognito woman holding a cup of coffee, stretching in bed, showing hands from under blanket. Happy morning concept

Get Your Energy Back

There may be one or many reasons why you’re feeling tired all the time. If you spend your days wishing for more energy, make sure to schedule an appointment with your doctor to rule out any medical causes for your fatigue.

If you’re healthy but constantly tired, a few lifestyle changes could be all you need to wake up feeling energized. Just make sure you have your favorite Cuddle Pedic pillow to help you fall asleep comfortably each night.

Couple laying in CuddlePedic pillows smiling having fun

Sources:

1. The Journal of Clinical Sleep Medicine

2. Journal of Psychosomatic Research

3. The Cochrane Library

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