atigue is a game stopper regardless of your age, occupation or lifestyle. Feeling exhausted all the time affects your mood, your productivity, and your social interactions. If you are frequently asking yourself “why am I always tired?” you could be struggling with anything from poor lifestyle decisions to severe medical conditions.
We compiled a list of the most probable causes for your constant feeling of fatigue and addressed them with the proper solutions. Read on and try to identify the factors that contribute to your lack of energy, and how to feel less exhausted!
1. Lifestyle Decisions
In today’s modern world it is difficult to maintain a high level of energy at all times. It is even harder to dish out the few resources of vitality you have throughout the entire day. The key ingredient in having a healthy and energetic lifestyle is having a daily routine. The lack of it affects your entire schedule and can force you to make poor lifestyle decisions that will make you feel tired all the time, such as:
The lack of physical activity and exercise may create a constant feeling of fatigue. A sedentary lifestyle drains the energy from your body. As your muscles receive less and less oxygen, your body enters a state of semi-dormancy, which makes you feel the need to hit the sack throughout the day.
Clinical studies show that working out or practicing sports outdoors at least twice per week can improve sleep, reduce the feeling of exhaustion and put you in a better mood. So, try to incorporate a few sessions of exercise in your weekly schedule to reduce fatigue.
Staying awake at night
We know that some professions require working night shifts and that many people in these fields cannot change their schedules. However, staying awake at night affects the body’s circadian rhythm, which is also known as your biological clock. When it is out of sync, this natural wake-sleep cycle that has evolved over millions of years suffers severe damage and gives you the constant feeling of weariness.
A study from the Harvard Medical School suggests that exposure to blue light throughout the night may cause sleep deprivation, cancer, heart disease, and diabetes.
Your best choice is to respect your body’s circadian rhythm and try to get all of your sleep into one single window at night. Avoid daytime naps and try to go to sleep at almost the same time every night and wake up at the same hour every morning. Try to maintain a regular sleeping schedule for an extended period to reduce the frequent feeling of fatigue.
2. Diet Control and Malnutrition
If you follow a regular sleeping schedule, but you still feel tired on a daily basis, the causes for your fatigue could lie in your diet. Many people do not realize the effects of poor nutrition on other bodily functions, including rest. Here are some of the foods and beverages in your daily nutrition that could trigger exhaustion at the wrong time:
Eating too many carbs
Foods like white bread, pasta, potatoes, rice, and sugary sweets are high in carbs, which is what the body uses to create energy. However, when you consume too many of them, the levels of blood sugar rise, which also trigger an insulin spike. This biological process takes you on a perilous roller coaster ride that has you experience a sudden rise in energy and an abrupt fall to almost complete exhaustion.
To reduce the feeling of TATT (tired all the time), you need to limit the presence of refined carbs in your diet. Replace them with fresh produce, vegetables, and fruits. Increase the consumption of vitamins, minerals, unsaturated fat and high-quality protein that the body can use to create energy without enhancing blood sugar levels or the production of insulin.
Drinking the wrong stuff
The frequent feeling of tiredness can come from drinking the wrong stuff, and often at the worst possible time. For example, alcohol dehydrates you and affects the quality of your sleep. Energy drinks contain too much sugar or sugar substitutes that have the same effect on you as refined carbs. Finally, drinking too much coffee late in the afternoon can cause insomnia and restlessness.
Your best choice in combating beverage-induced fatigue is to drink more water than any other beverage. Avoid sugary drinks and soda as much as you can. Have your last cup of coffee of the day sometime around noon, and if you are out partying try to fight off dehydration by having a few glasses of water before going to sleep.
3. Psychological Reasons for Fatigue
Some people may still feel fatigue even when they adapt to a regular sleeping schedule and they pay good attention to their diet. In this case, you should look for the causes of your frequent weariness in your current health status. We will start with your mental well-being, which might be under assault from conditions like:
Depression and anxiety
This medical research study considers depression to be the disease of the 21st century, as it affects more and more people worldwide every day. Experts believe that emotional trauma can affect the chemicals in your brain causing abnormalities that lead to restlessness and anxiety.
If you feel depressed, anxious or general dissatisfaction, you might also suffer from constant fatigue and even insomnia. Talk to your doctor and consider seeking professional help to improve your mental health, and subsequently the quality of your sleep and your energy levels.
Too much stress can have a catastrophic effect on the quality of your life. Constant pressure from work or social life can affect your sleeping patterns too, making you feel constantly tired.
The best way to get rid of high-level stress and regain your mental energy is to remove the factor that causes intense pressure on you. Consider a career change if stress is related to your workplace. If your family, your partner or your social life are the cause of your burden, try seeking counseling and professional help.
4. Physical Causes for Feeling Tired All the Time
Sometimes, feeling constantly tired may be the result of an internal disease, of which you may not be aware of completely. There are several medical conditions that can drain your energy levels and leave you feeling exhausting all of the time. Here are some of them:
- Chronic Fatigue Syndrome (CFS)
- Heart disease
- Sleep apnea
If you have a regular sleeping schedule, follow a healthy diet, and do not suffer from any mental disorder, you should talk to your doctor about your frequent weariness. Undergo extensive medical tests to reveal the exact physical cause for your tiredness. Also, make sure that fatigue is not one of the adverse side effects of medication that you could be taking for an ongoing medical condition.
The Bottom Line
Having a constant feeling of fatigue can have a severe impact on your health and your lifestyle. Try to identify as well as you can the exact factors of your constant feeling of exhaustion. Whether you need to tweak your sleeping schedule and your diet a little bit or to seek professional medical help, it is up to you to make the necessary change that will never have you wondering again “why am I always tired?”