I know my habits are not the best. I try to do too many things in a single day. I stay up late to watch my favorite shows on DVR. I am stressed and end up getting out of bed early in the morning to get a jump on the day.
Yet, it could be other things that are making us tired. Here are 12 reasons why you might be feeling so fatigued:
You need more sleep
Most of us don’t get enough sleep. We stay up late watching TV, working or surfing the internet on our computer, tablet or smartphone. We get up early to get started on the work day. You should get about 7 to 8 hours of sleep a night. Avoid caffeine and alcohol a few hours before bed. Turn off the TV before bed and make your bedroom an oasis for sleeping.
Research has shown that using computers, tablets and mobile phones right before bed may interfere with your sleep patterns, leading to less time spent in the deeper sleep stages. Keep the gadgets out of your bedroom and stop using them about an hour before bed.
You have too much stress
Normally, your levels of the stress hormone cortisol will run higher in the morning and dip down at night. This pattern helps you keep a normal daily rhythm. Chronic stress can throw that pattern out of whack. If your cortisol levels stay high all day, it will disrupt your sleep. Try to be conscious of your stress level and do what you can to keep yourself at a moderate level.
You may not have realized that being too laid back can also make you feel more tired. Moderate stress stimulates you and helps boost your immune system. Also, having tasks you need to accomplish can motivate you to stay active. If there’s nothing you are looking forward to doing or excited about, it’s much easier to decide that you are tired.
A healthy woman who doesn’t replace just 1.5% of her water weight can experience mood swings and lower energy levels. Make sure you drink plenty of water based on the weather and your workouts.
You need more exercise
Too much time spent being sedentary can make you feel more tired even though you aren’t using as much energy. Think about it: You have a stressful day at work and that amps up your cortisol and blood glucose levels. Then, you spend the evening at your computer or on the couch watching TV. Your body doesn’t have a chance to release that energy and tension. This keeps you in a revved up state at night and disrupts your sleep. You can see that it’s a vicious cycle that keeps you tired.
So, get moving. Just 150 minutes of moderate exercise each week can fight off fatigue and give you more energy. You will also sleep better and feel more rested.
If you have feelings of exhaustion along with sadness and loss of appetite, you may depressed. You may have lost the pleasure in doing things you used to love. If you have these symptoms, you should talk to a doctor or therapist to help you get back to feeling better.
You have a poor diet
Your eating habits can also contribute to your fatigue. Relying on carbs and sugars to get you through the day can make you feel sluggish. Eating a healthy diet with plenty of fruits, vegetables and lean protein can help you boost your energy levels.
Caffeine can help you be more alert and focused in moderate amounts. However, too much caffeine can raise your heart rate and blood pressure, as well as give you the jitters. If you decide to cut back on your caffeine intake, do so gradually. If you stop suddenly, it can cause headaches and even more fatigue.
You take medication
Many medicines can have side effects of making you feel fatigued. Some examples include certain groups of antidepressants and beta-blockers that are used for migraines and high blood pressure. If you notice that you are feeling more fatigued after you start a new medicine, talk to your doctor about alternatives.
You have low iron or B12
If your iron is low, you could have anemia. Your body struggles to function properly to remove wastes from your cells, and you feel worn out. If you’re feeling sluggish, you can ask your doctor for a simple blood test to see if you should take a supplement.
If you have fatigue with forgetfulness, restless legs, and numbness or tingling, you could have a B12 deficiency. You can take supplements to raise your B12 levels.
You have a disorder
Under and over active thyroid can cause fatigue. A blood test can check your level of thyroid stimulating hormone needed for proper thyroid function. If you are draggy with blurred vision and lots of urination, you could have diabetes. Tiredness is also a sign of heart trouble. If exercising makes you feel worse, then you definitely need to see a doctor.
Are you feeling tired after reading this blog? Do you feel like you could have one or more of these problems? I would start with the basics. Take a look at your sleep patterns, diet, exercise routine and stress levels to see if you need to adjust any of them. If you’re still feeling fatigued, it might be a good idea to talk with your doctor.