You know that tired feeling where you can barely get out of bed in the morning? It's not just your imagination – and it's actually more severe than you might think because if you have it chronically and don't treat it, you could run into serious health problems down the road.
Fortunately, there are many easy ways to get rid of being tired all the time, so you can feel energized and ready to take on the day.
1) You're not drinking enough water
If you're always tired, one of the first things to do is drink more water. Your body needs plenty of fluids to function correctly. If you drink enough water, your brain is deprived of oxygen and other nutrients, and it's easier for you to concentrate on tasks that require mental focus.
You'll also find it harder to sleep at night if you're dehydrated because this will cause your blood vessels to constrict, affecting how quickly your brain gets the energy it needs. So be sure you're drinking enough water each day by monitoring how often and how much you go to the toilet or urinate; when your urine is a pale colorless color, you know that your body has had enough fluids for now.
2) You're overeating sugar
Sugar is an addictive substance that can lead to cravings and fatigue. It may help your body to produce more energy.
Sugar can be found in many foods, including those with healthy reputations, such as yogurt. If you're always tired, try reducing the amount of sugar you eat.
3) You need more protein
If you're tired all the time, it's likely because you need more protein in your diet. Protein is a major component of muscle, and if you're not getting enough of it, your body will start to break down muscle tissue for energy. This can leave you feeling drained and lethargic.
If this sounds like what's happening to you, add more high-quality protein to your diet via food sources (lean meats, eggs) or supplements (whey protein).
4) You're not getting enough fat
It's essential to get enough fat in your diet. It's a significant player in producing healthy hormones, cell signaling, and brain function. Plus, it keeps you feeling full for extended periods because fat takes longer to digest than other macronutrients. Ensure that at least one-third of your plate is filled with good fat (avocado, olive oil, nuts) every meal.
5) You're not getting enough vitamins and minerals
One of the reasons you might always feel tired is that you need to get more vitamins and minerals. If this sounds like you, add more fruits, vegetables, and leafy greens to your diet. Or, if your body can't process these things efficiently, take supplements. For example, fish oil helps with energy production, and vitamin D regulates hormone levels.
Other common deficiencies in people who are feeling constantly fatigued include iron (since blood cells need it to carry oxygen), B12 (which helps with muscle movement), and folic acid (which helps form new cells).
6) You're not getting enough sleep
This is one of the most common reasons people get tired. Most adults need at least eight hours of sleep every night to feel refreshed, so if you're getting less than that, it can be a reason you're tired.
It's vital to ensure your bedroom is dark, quiet, and comfortable to sleep better. It's also essential to ensure you're not using electronics or looking at bright screens for a few hours before bedtime. These things can disrupt your natural body clock and keep you awake for extended periods. If this doesn't fix the issue, it might be worth seeing your doctor, as other underlying health issues need to be addressed.
7) You are eating yourself tired
It can be challenging to pinpoint exactly why you're always tired. It could be a symptom of an underlying health condition, or it could result from not getting enough sleep. But before you start popping supplements or counting sheep, it might be worth considering whether your diet is affecting your energy levels too.
Many foods can cause fatigue as a side effect, so what you put in your mouth every day may have more to do with how you feel at the end of the day than you realize. Cutting back on these energy-draining foods and adding more energizing options into your diet often increase vitality and overall well-being.
Common fatigue-inducing foods include those that are highly processed or contain too much sugar, such as white bread, rice, and pasta. Alcohol is another potential culprit. One of its less pronounced side effects is a reduction in energy levels due to how alcohol affects your liver and digestive system.
Fad diets can also lead to fatigue: if you're constantly cutting out major food groups, you need to give your body more to function at its best. Poor nutrition can also factor in if you eat too few calories each day or get most of your calories from simple sugars that give you an immediate boost but ultimately leave you feeling drained soon after eating them.
8) You might have a thyroid issue
A thyroid disorder is one of the most common reasons for feeling tired all the time. Thyroid hormones can regulate your metabolism, so you may feel sluggish and lethargic if you don't have enough.
Other symptoms of an underactive thyroid include weight gain and dry skin. A simple blood test can confirm whether or not this is the cause of your tiredness.
9) You're stressed
Stress is one of the most common causes of fatigue, and it's easy to see why. When you're stressed, your body releases adrenaline and cortisol, causing your heart rate to increase and your blood pressure to spike.
Your breathing becomes shallow, making you feel like you can't get enough oxygen. As a result, fatigue often sets in.
10) You might have an autoimmune disease
Chronic fatigue is a widespread problem, and getting a diagnosis is essential. If you're feeling tired all the time and have been feeling this way for more than six months, then you may have an autoimmune disease.
Autoimmune diseases cause your immune system to attack healthy cells in your body, which can make you feel tired all the time. If you've been diagnosed with an autoimmune disease, there are treatments for it and some lifestyle changes that can help.
