Here’s Why You Feel So Tired All the Time
Feeling sleepy during the day is an extremely common occurrence, with approximately two-fifths of Americans reporting that they feel tired most of the week. Fortunately, there are ways that you can combat feelings of fatigue during the day so that you’re able to live life to the fullest. Here are five reasons why you feel so tired during the day and what you can do to boost your energy levels.
You’re Not Getting Enough Sleep
This may seem like an obvious reason, but it’s an important one. Your body engages in many processes while you’re sleeping, such as regulating metabolism, strengthening the immune system and controlling hormone levels. Therefore, failing to get a good night’s sleep can have a number of negative effects on both your physical and mental health, including weakened immunity, heightened stress levels and even an increased risk of developing heart disease. You should aim for seven to nine hours of sleep a night if you want to feel recharged and well-rested when you wake up. In addition to getting enough sleep, maintaining a steady sleep routine can minimize feelings of fatigue, as your brain will become programmed to power down when you’re ready to go to bed.
Your Naps Are Too Long
If you’re not getting enough sleep during the day, you may find it helpful to take a quick nap to boost your energy levels. However, napping for too long can actually make you feel even more fatigued and groggy than you did before. If you’re wondering how long should a nap be, it’s generally recommended that you nap for no longer than 20 minutes. Although this may not seem like enough, quick power naps have been shown to improve mood, alertness and reaction time. In addition, try not to nap after 3 p.m., as this can interfere with your nightly sleep.
You’re Not Exercising Enough
It’s a vicious cycle: you’re too tired to exercise, but not exercising makes you even more tired. This is why it’s extremely important to add exercising to your daily routine. Don’t feel pressured to push yourself too far if you’re not ready, as simply exercising for 30 minutes a day is enough to reap the many positive benefits of exercise. Studies have shown that engaging in physical activity releases feel-good hormones in your brain called endorphins, which can boost energy levels, improve sleep quality and reduce feelings of anxiety and depression. If you’re finding it difficult to motivate yourself to exercise, try working out with a friend or family member. They can make the experience more enjoyable for you and help you stick to your daily routine.
You’re Eating an Unhealthy Diet
While it may be tempting to reach for a sweet snack or cup of coffee when you’re feeling tired, this can actually do more harm than good. Although you may experience an initial boost from the sugar or caffeine, you’ll eventually crash and end up feeling more fatigued than before. Therefore, it’s crucial that you nourish your body with fruits and vegetables, protein, whole grains and fiber, and try to stay away from refined sugars, fried foods and saturated fats. If your body isn’t being properly fed, it doesn’t have the essential nutrients it needs to provide you with energy and strengthen your immune system against bacteria and viruses. In addition, you may feel tired if you’re not consuming enough calories. Most individuals require a minimum of 1,200 calories a day to maintain optimal health.
You’re Suffering From Depression
Another common cause of fatigue is depression, which is a mental health condition that affects over 264 million people globally. If you’re experiencing depression, don’t be afraid to reach out to your doctor to discuss various treatment options, such as cognitive behavioral therapy or medication. Seeking help is a sign of strength, not weakness, and it can help you to progress in multiple areas of your life.
If you’ve been feeling excessive sleepiness lately, be sure to explore these potential reasons to figure out the culprit and get your life back on track.
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