Why you always feeling tired, sleepy and how to overcome it
Why you always feeling tired, sleepy, and have no energy all time? This blog may be the best to read. We have collected a list of some of the most popular reasons for excessive sleeping and tiredness and how to stop feeling tired? According to the Centers for Disease Control and Prevention (CDC), approximately 15.3 percent of women and 10.1 percent of men always feeling tired or exhausted in a country like the United States. Tiredness can create an array of obstacles and difficulties. For example, about 1 in 25 adult drivers report falling asleep at the wheel each month.
Approximately 72,000 collisions and 44,000 injuries each year are a consequence of sleepy driving, and that’s not to consider the approximated 6,000 deadly collisions caused by sleepy drivers. Everyone gets tired at any time in their lives — whether it’s due to a night out party, watching TV late-night, or adding in some additional hours at work.
Often, you can raise questions to yourself that why am I always feeling tired and have no energy although you take proper sleep? WIKIEHELP has researched the possible answers for why you always feeling tired and the steps that you can take to stop feeling tired instantly.
1. Lack of getting proper quality sleep
A shortage of sleep may appear a clear reason for feeling tired, yet 1 in 3 U.S. adults are consistently not getting enough sleep. People aged between 18 and 60 years require 7 or more hours of sleep every day to improve optimal health, according to The American Academy of Sleep Medicine and the Sleep Research Society.
Getting below the prescribed hours of sleep each night is not only linked with fatigue but also reduced performance and a higher risk of accidents. But it also has adverse health results. These contain obesity, high blood pressure, depression, heart disease, stroke, and a risen risk of death.
If you fight to get 7 hours of comfortable sleep, then here are amazing tips to support you get a full 7-8 hours of sleep:
- Prepare a regular sleep routine: Try to go to bed at a consistent time every night and get up at the same time each morning. This rule applies even if there is a weekend too.
- Avoid naps: We require a specific amount of sleep within 24 hours and no more further than that. Napping decreases the value of sleep that we need the coming night, which might start to difficulty going to sleep and fragmented sleep.
- Restrict time waking up in bed to 5–10 minutes: If you notice that you are sleeping awake in bed suffering or with your mind running, then quickly get out of bed and sit in the dark till you are feeling sleepy, then go back to bed.
- Assure that your bedroom is peaceful, calm, dark, and a suitable temperature: Any light that comes to your room can disrupt your sleep. Assure that your room is dark and that light released from digital media(like mobile phones) is out of sight. Cooler room or suitable room temperatures are studied better to improve sleep than warmer temperatures.
- Restrict caffeinated drinks: Try not to drink caffeinated drinks after noon. The energetic effects of caffeine can remain for many hours after consumption and cause problems with initiating sleep.
- Avoid the consumption of tobacco and alcohol before bed: Smoking cigarettes and taking alcohol before going to bed may create fragmented sleep and lead to feeling tired situation the next morning.
If you tried all the sleeping ways listed above and still wake up feeling tired, it might be a great idea to talk to your doctor and discuss whether you have a sleep-related medical problem such as insomnia, or restless legs syndrome.
Inactive or Quiet lifestyle
When tiredness comes in, lying on the couch and resting could seem to be the only solution. But getting up and walking may be the best way you can do to re-energize and abolish tiredness. Research by the University of Georgia (UGA) in Athens found that compared with sitting silently, one particular session of high-intensity exercise can last for at least 20 minutes. This may help to boost energy.
An earlier study by UGA also discovered that when inactive people complete an exercise program daily, their activeness improved compared with those who did not do any kind of physical activity. The U.S. Department of Health and Human Services Physical Activity Guidelines for Americans recommend that all adults need 2 hours and 30 minutes of high-intensity exercise per week and muscle-strengthening exercises that work all the main muscle groups on 2 or more days per week.
This may appear to be a lot of time given to exercising, but you can separate your exercise across the week. If you have not exercised for a while, begin slowly. Start with a quick 10-minute walk each day and raise to walking fast for 30 minutes on 5 days per week.
2. Taking Unnecessary stress
Several conditions can cause stress. Work, financial problems, relationship issues are some major reasons for having stress. Small stress can be healthy and may truly make us more alert and able to work better in jobs such as interviews. But stress is hardly a positive thing if it is short-lived.
Extreme, continued stress can cause physical and emotional fatigue and begin to illness. Stress causes your body to produce more of the “fight-or-flight” chemicals. These chemicals are meant to ready your body for an emergency. If the pressures that you face are making you feel overtired or providing you headaches, migraines, or tense muscles, don’t neglect these signs. Take some time out until you feel more relaxed.
Try some of these effective tips to stop feeling tired
- Classify the source of stress: Until you can understand what is making you create and have stress, you will be incapable to manage your stress levels.
- Have a stress diary to know patterns and common problems.
- Master to say no: Never carry on too much — be aware of your limits, goals, and stick to it.
- Avoid those who make stress you out: If there is someone in your life making you a notable amount of stress, try to give less time in their partnership.
- Express your interests: Master to express your feelings and interests rather than keeping them bottled up if something is troubling you.
- View situations in a different way: Try to see in stressful states more positively. For example, if you’re stuck in a traffic jam, see it as a chance to have some alone time and listen to your favorite songs.
- See at the bigger picture: Imagine about whether the stressful condition will matter in a month. Is it deserving of getting upset about it?
- Accept the things you are incapable to change: Some causes of stress, such as an illness or the death of a loved one, are inevitable. Often, the most reliable way to deal with stress is to try and allow things the way they are.
- Master to forgive: We are all human and often make errors. Let go of anger, resentment, and bad energy by pardoning friends, family, and partners and moving on.
Physical exercise is an important stress reliever and releases feel-good endorphins. If you are thinking of stress build-up, go for a walk with your dog, or listen to some of your favorite music and dance around the room.
When you are feeling tired or depressed, a shortage of energy and tiredness can happen. If you’re feeling depression, discuss to your doctor and talk treatment options. Your doctor may guide an antidepressant or anti-anxiety medicine. You might also get help from mental health counseling.
3. Poor diet and eating habit
The easiest way to dismiss tiredness is to perform changes to your types of diet. Eating a healthy and well-balanced diet can create a major difference in how you feel. To promote your health and get all the valuable nutrients you need — as well as reduce fatigue — it is important to prefer a healthful mix of food from the five superfood combinations, which are: fruits, vegetables, grains, protein, and dairy.
You can sometimes change your eating style by implementing some of these minor changes:
- Eat the correct amount of calories according to your BMI index point: BMI index point is calculated by considering important things like sex, age, weight, and activity level. Consuming either too much or too little can make you feel lazy.
- Load half of your meal with fruits and vegetables: Be assured to concentrate on eating healthy fruits and a variety of vegetables.
- Assure whole grains make up half the grains you eat: Samples of whole grains consist of brown rice, oatmeal, whole cornmeal, bulgur, and whole-wheat flour.
- Shift to low-fat and fat-free dairy: Low-fat and fat-free dairy can help you restrict your calories from saturated fats.
- Change your protein routine: Try to keep lean poultry and meat, restrict processed and packed meats, prefer unsalted nuts and seeds, and choose some omega-3-rich seafood.
- Lower intake of sugar: Sugar can provide you a sharp charge in energy, but it fades off fast and might cause you to start feeling tired. Avoid foods and drinks that have loads of added sugar.
- Never skip breakfast: Daily skipping breakfast can head to you avoiding out on essential nutrients and the power that you need to kick-start your day.
- Eat at periodic intervals: Maintain your energy levels by eating three meals per day and restricting unhealthy snacks.
- Drink sufficient water: Drinking water can assist to prevent dehydration, which occurs in fatigue, unclear thought, mood shifts, heating, and constipation.
Not drinking enough water
Staying well-hydrated is necessary for keeping good energy levels. The many biochemical reactions that take place in your body regularly. Due to this, there is a loss of water that needs to be restored. Dehydration happens when you don’t drink sufficient liquid to replenish the water lost in your urine, stools, sweat, and breath.
Various studies have revealed that staying even mildly dehydrated can lead to lower energy levels and a reduced ability to focus. In one study, when men ran on a treadmill and dropped 1% of their body mass in fluid, they reported more weakness than when they did the same exercise while staying well hydrated.
Although you may have learned that you should drink eight, 8-ounce (237-ml) glasses of water everyday, you may need more or less than this depending on your weight, age, gender, and level of motion. The solution is drinking sufficiently to keep good hydration levels. Common symptoms of dehydration are thirst, fatigue, dizziness, and headaches.
Relying on Beverages
There’s no deficiency of beverages that guarantee to provide quick energy. Famous energy drinks typically include the following:
- Amino acids
- Large doses of B vitamins
It’s correct that these drinks may give a short energy boost due to their high caffeine and sugar content. For instance, research in sleep-deprived healthy adults discovered that drinking an energy shot led to average improvements in alertness and mental function.
Sadly, these energy drinks are also expected to set you up for rebound fatigue when the outcomes of caffeine and sugar wear off. One analysis of 41 studies discovered that although energy drinks led to improved alertness and enhanced the mood for several hours after consumption, unnecessary daytime sleepiness often happened the following day.
Although the caffeine content differs widely among brands, an energy shot may include up to 350 mg. Also, few energy drinks provide as much as 500 mg per can. By contrast, coffee typically includes between 77–150 mg of caffeine per cup. However, even at fewer dosages, drinking caffeinated beverages in the afternoon may conflict with sleep and begin to low energy levels the following day. To discontinue the cycle, try cutting back and gradually removing yourself off these energy drinks. Also, restrict coffee and other caffeinated drink consumption to early in the day.
4. Having Medical conditions
If you have done lifestyle modifications to do with your physical exercise, diet, and sleep but still seem tired all the time, there could be an underlying medical condition.
Some of the most common conditions that report fatigue as a key symptom include:
- underactive thyroid
- chronic fatigue syndrome
- urinary tract infection
- food intolerance
- heart disease
- glandular fever
- vitamin and mineral deficiencies
If you are concerned that you have a medical situation that is making you feeling tired, plan an appointment with your doctor to discuss your anxieties as soon as possible.
Chronic fatigue syndrome
You may seem feeling tired all the time if you have chronic fatigue syndrome. This situation makes extreme fatigue that doesn’t change with sleep. Its cause is unknown. There’s no examination and test to confirm chronic fatigue. Your doctor must manage out other health problems before giving a diagnosis. Treatment includes learning how to live within your physical boundaries or measuring yourself. Common exercise may also help you feel great and boost your immunity and energy.
Fibromyalgia makes widespread muscle pain and tenderness. This situation changes the muscles and soft tissue, but it can also cause tiredness. Because of the pain, some people with the situation are incapable to sleep at night. This can start to daytime sleepiness and fatigue. Getting an over-the-counter pain reliever can aid you to recover from pain and sleep.
Feeling tired all the time can also be a sign of diabetes. When you have diabetes, your body doesn’t make sufficient insulin. This can make high blood sugar, which can change your concentration and give you feeling fatigued and irritable. Consult a doctor for any unexplained tiredness that doesn’t recover. Keep in mind that fatigue can also be a sign of other medical situations like heart disease and cancer.
Staying overweight can also cause tiredness. The extra weight you carry, the harder your body must run to complete everyday jobs like climbing stairs or cleaning. Get a plan on how to lose weight and increase your energy level. Begin with light exercises such as walking or swimming, and slowly increase strength as your stamina permits. Also, eat healthy foods like fresh fruits, vegetables, and whole grains. Restrict your intake of sugar, junk foods, and fatty foods.
Feeling tired all the time can also be a symptom of vitamin deficiency. This could involve low levels of vitamin D, vitamin B-12, iron, and potassium. A regular blood test can help recognize a deficiency. Your doctor may suggest taking supplements. You can also improve your eating of certain foods to improve a deficiency simply. For example, having clams, beef, and liver may change a B-12 loss.
5. Not Taking Enough Protein
Incomplete protein consumption could be contributing to your tiredness. Eating protein has been shown to increase your metabolic rate more than carbs or fat do. In addition to helping weight loss, this may also aid stop tiredness. In one research, self-reported tiredness levels were significantly below among Korean college students who told consuming high-protein foods like fish, meat, eggs, and beans at least twice a day.
Additional researches have discovered that high-protein foods manage to produce less tiredness among weight lifters and people who do resistance exercise. Also, the study advises that fatigue may be decreased by branched-chain amino acids, which are the building blocks of protein. To make your metabolism powerful and prevent tiredness, aim to eat high-quality protein source foods at every meal.
Not Consuming Enough Calories
Eating too few calories can make you feeling tired. Calories are units of energy discovered in food. Your body utilizes them to run and fuel many activities like breathing and keeping constant body temperature. When you consume too few calories, your metabolism reduces down to save energy, potentially causing tiredness.
Your body can work within a series of calories depending on your weight, height, age, and other circumstances. But, most people need a minimum of 1,200 calories per day to stop a metabolic slowdown. Experts on aging assume that although metabolism declines with age, older people may require to eat more in order to do normal duties without becoming fatigued.
Also, it’s hard to satisfy your vitamin and mineral requirements when calorie consumption is too low. Not taking enough vitamin D, iron and other essential nutrients can also lead to weakness.
We hope this article helped you to know about Why you always feeling tired, sleepy, and how to overcome it. You may also want to see our guide on What is crab walk exercise, and benefits of crab walking and How to do a Proper Plank for shredded six-pack abs.