Diagnosing Why You’re Tired Is Tricky Business. Here Are 15 Different Reasons You Might Be Feeling That Way.
Welcome back Aluxers. Now, we know how you have big plans, and to-do lists packed with great things to go out and achieve. You’re busy making them happen — and that’s great. But when we’re busy ticking all those things off our lists, we often end up with lives that barely give us room to breathe. We forget to look after ourselves. And we end up feeling tired all the time.
Remember, being constantly tired isn’t going to help you on your journey to success. You’re going to need a brain that’s alert and firing on all cylinders. That way, you’ll be set up to perform at your peak, whatever you’re doing.
And besides, who wants to feel tired the whole time? Sound familiar? Let’s find out what you’re doing wrong. And more importantly, how to fix it.
Reading is more of a cognitive burden than watching a fun video. Let your brain rest with the video version of this article:
With that provided, let’s find out the first reason why we’re not fueled throughout our days.
Not Enough Water
We’re sure you don’t need us to tell you that the human body is made up mostly of water. And if you don’t get enough, it’s got all kinds of negative health effects. Just a reminder — one those is that you feel tired. In fact, researchers in the UK estimate that 12% of cases of constantly feeling tired are because of dehydration.
There are a million reactions and functions going on in your body all the time that use up water — and thinking clearly is one. You need to replenish that water. If you don’t you feel tired. So, keep hydrated. And sip on fluids throughout the day.
Mostly water. If plain old water is kinda boring, you can infuse it with a little fruit — a dash of freshly squeezed lemon works well. So does caffeine-free tea. Fruit juice is fine — just don’t overdo it, because then you’ll be overdoing the sugar. And don’t try to hydrate yourself with coffee — more about that later. And definitely not sugary soda drinks either.
Too Many Refined Carbs and Sugars
It’s true that they give you an energy spike. And energy is good, right? Well, what about the other word, spike? Refined carbs and sugars give you a short term-boost. And pretty soon that’s over. You feel exhausted and start craving another boost. And it becomes a vicious cycle.
That’s why you need to keep the sugary foods you’re eating down. Processed foods too — which contain refined, or processed carbs. Instead, go for healthier slow-release carbs. We’re talking beans, pulses, brown rice. As well as a good intake of fresh fruit and vegetables. Brown bread instead of white. These will give that slow, steady energy release you’re looking for, and keep your batteries charged through the day.
Not Enough Calories
You don’t want to overdo the carbs — especially the refined ones — but not getting enough calories will make you feel tired too.
Think about it, and it’s a no-brainer. Your body needs energy. It gets that from calories. When you don’t have enough, your metabolism slows down and you feel tired.
So eat regular meals. Yes, we know you’re busy — but when you skip them, you’ll find it harder to think straight or be productive. And you’ll feel beat. Keep yourself topped up with healthy snacks in between meals. No, not muffins or chocolate. They’re full of sugar and refined carbs — remember? Instead, go for fresh fruit, nuts, and healthy energy bars that are low in sugar and high in fibre.
One person feeling tired due to lack of calories is alright, but How are we going to feed 10 Billion People? Is there really a way to do that? Find out.
Not Enough Vitamins
If you’ve got a vitamin deficiency, you’ll feel tired all the time. That’s another reason why you should be eating nutritious food — all those of fresh fruit and vegetables, pulses and beans we’ve been talking about. Also, lots of sunlight too. Not getting enough will lead to vitamin D deficiency, which means a whole load of health problems — feeling tired is just one of them.
For most people, having a healthy, balanced diet and plenty of sunlight, should give you the vitamins you need. But if you feel you need to, you can get a top-up from vitamin supplements. Just don’t think of them as an alternative to a healthy diet — that’s a must.
Too Much Coffee
But Alux, it’s caffeine keeps me awake! Yes, it makes you feel sharper. But, it you’re relying on coffee to keep you awake, you probably need to address a few other things on this list. And probably cut down on your coffee intake.
Caffeine, like refined carbs, gives you a spike. And what comes after the spike? A crash.
That’s because it blocks the chemicals in your nervous system that make you feel sleepy, and stops them from working. But they still get released and build up in your system. And once the caffeine wears off — you feel beat.
There’s nothing wrong with enjoying a well-brewed cup of coffee. One or two cups a day works fine — but try to limit it there. And don’t rely on coffee to feel alert.
All the problems we just mentioned with coffee — the same goes here. Just multiplied by about five.
That’s because most energy drinks contain caffeine too. Often three to five times the amount you’ll get in a cup of coffee. And they can also be packed with sugar, amino acids, herbs or excessive amounts of B vitamins. Packing all of those into a drink will definitely give you a buzz. But long term, it isn’t good. Like coffee, you can end up relying on it. You’ll feel tired when you haven’t had one — and you can also feel dizzy, get headaches, insomnia, and a load of other potential problems. So, use energy drinks in extreme moderation — or better still, not at all.
Not Enough Exercise
Obvious exercise keeps you healthy, in shape and helps you look more attractive. Another great thing — it will also stop you from getting tired too.
The problem is, the human body wasn’t built to sit in front of computers at desks. It was built — or to put it better, it evolved — to hunt, gather, find shelter, and travel over rough terrain to do these things. Society’s come a long way since then. The human body’s still pretty much the same. And it needs exercise.
Skipping exercise gets your resistance levels down, makes you feel tired sooner. So,— play sports, work out, do a martial art, swim, run. If it’s not part of your schedule, get it in there — no matter how busy you are. Along with all the other good things it will do for you, making you less tired is one of them.
Not Enough Sleep
This one is kind of obvious. But let’s put it in anyway. 7 to 8 hours is recommended to be fully rested. Yes, we know you’re busy. But research shows that spending that bit more time getting quality rest, means you’ll be more productive — even if it means you spend less time working on tasks. Because being better rested means you’ll be more focused.
It’s also the quality of your sleep. Sleep in a dark, quiet room. Invest in your bed and pillows, that are comfortable. And keep them clean, washed and smelling fresh, to help you get that perfect rest. And get at least 7 hours — if you feel you need more, go for eight. A great sleep will set you up for a productive day, and being on top of whatever gets thrown at you.
Sleeping at the Wrong Time
It’s not just the number of hours you sleep. It’s also the time you go to sleep and wake up. You know that old-fashioned-advice you’ve heard, telling you to keep regular hours. It might sound a bit boring and square – but it’s true.
That’s because going to sleep at different times every day, interrupts your circadian rhythms. Those are how your body responds to light and darkness and the 24-hour cycle. It makes it harder to get to sleep. And when you do, it’s often lower-quality sleep.
And it also means that that work through the night isn’t a great idea. If you have a job where you have to work nights, you may not have that much control over it. If it’s because you’re a night owl, and feel more productive doing things at night — keep in mind the effects it’s having on your quality of sleep. And you might want to have a rethink about your sleeping habits.
Some stress is normal, and productive too. But too much effects your quality of life. Your productivity. And how alert you feel.
Lying awake at night worrying about that project you have to finish, and that mountain of tasks building up — yep, that can sure stop you getting to sleep. And totally aside from it making you feel tired — really, who wants to live with that all the time?
There are a few things you can do. If you can, adjusting your workload is one. Another is doing activities that help you disconnect, take your mind off things, and remind you that there’s more to life than that project you’re struggling with. Especially exercise — because it also releases endorphins, which combat stress — that’s on top of all the other benefits of exercise.
Or one other thing you may want to try — meditation. It’s something that we at Alux strongly recommend. If you’re new to it, why not try our Mind Mastery premium experience, which is available for purchase at alux.com/meditation.
It’s a 21 day challenge, in which you’ll learn the valuable skill of meditation. You’ll also learn how to use it to help your mind to come up with creative solutions to problems you’re facing. We know $250 is a lot for some of you, but a single idea from the course could grow into millions.
Go to alux.com/meditation, go through the entire experience. If by the end you still think you didn’t get your money’s worth, we will give a full refund under our 60 day guarantee, that’s how much we believe in it!
You may be thinking a glass of wine before going to bed makes you feel pleasantly drowsy and sends you into a sweet, deep sleep.
Well, true, it can do that. But there’s the flip side of the coin too. Even when it does, over the course of the night it can also reduce your quality of sleep. It can make you wake up in the middle for the night. And get less deep sleep — that’s the quality sleep you’re really looking for, that really rests you.
Believe us, we’re the last people to say don’t have a drink. We’re just saying don’t overdo it — and don’t get into the habit of drinking every day. Knowing how to drink in moderation will help you not feel tired.
This is something else that makes you feel tired. If you’ve got more weight to carry around, your body has to work harder to do normal, everyday tasks.
And if you’re overweight, the reasons for that could be — not enough exercise, too much sugar, too many refined carbs. All things we’ve already mentioned. Get exercising. Put a diet plan together. Eat more fresh food and less processed foods and sugar. As well as helping you with weight issues, it will also tackle some other reasons you’re feeling tired.
Science shows that allergies are often more active at night — and this could be stopping you from getting a high-quality rest. They could affect your breathing, make your skin uncomfortable, make you feel stuffy or give you a runny nose.
If this is the problem, you need to get to the root of these allergies. One of the many things it could be is dust mites , which you get from not keeping your bed aired, and vacuuming under it. Remember what we said about having good sleeping hygiene? Yes, clean that mattress, bedsheets and pillow regularly, to make sure you get rid of those dust mites.
And of course, if you’re getting any signs you’re having an allergic reaction, get medical advice, and see a doctor.
Speaking of which, …
A Medical Condition
If you’ve got the main bases of this list covered — plenty of water, good quality sleep, plenty of exercise, a nutritious diet with regular meals, avoiding sugar, refined carbs, as well as excess caffeine or alcohol — and you’re still feeling tired — there’s a good chance it could be a medical problem
Here at Alux, medicine is something we touch on now and again — but it isn’t one of our main areas of expertise. So, we’re not going to go into these in detail. But what we will say is — if you think you might have a sleeping disorder, see a doctor.
Too Much Screen Time
If your before-sleep routine consists of swiping through your phone, you could be damaging your health much more than you think — including your sleep. The blue light they emit messes up your biological clock. That makes your body think its daylight and stops you from sleeping.
We think that at whatever time of day, you should be making an effort to cut down on your screen time, and pay more attention to what’s going on around you. For some ideas, check out our video on 15 Ways to Limit Your screen Time.
But the hour before you go to bed is really important to try and keep away from screens. And if you find yourself waking up in the middle of the night, checking your phone — stop. Really, who needs to check emails at three in the morning, let alone scroll Facebook. If it helps, put your phone in another room from the one you sleep in.
And also, when you get into bed, try switching social media for reading a book — that’ll help you get to sleep much better.
Which of these things do you think make you feel most tired?