- You’re not getting enough sleep
- Stressful lifestyle
- Lack of variety in your diet
- Not getting enough exercise
- You’re not drinking enough water
- Not getting enough sunlight in your life
- Low iron levels
- In Summary
There’s nothing worse than feeling exhausted and drained all the time. We’re all human and we need our energy to get through each day. So if you are tired all the time, know you’re not alone. Today’s lifestyles are filled with a lot of stress and busy schedules.
So what causes it and how can you manage your energy levels for a healthier lifestyle? In today’s blog post we’ll discuss 7 reasons why you may be always tired and what you can do about it.
Here are 7 reasons why you are always tired
You’re not getting enough sleep
This is probably the most common reason for feeling tired all the time. Most people need around 7-8 hours of sleep per night. If you’re not getting enough sleep, your body isn’t getting the chance to rejuvenate and recharge.
Research shows that even just one night of poor sleep can impact your alertness and concentration the next day. Even worse, chronic lack of sleep is linked to more serious issues like obesity, diabetes, heart disease and depression.
So if you’re not getting enough hours in bed each night – try these tips.
Stress is also a major contributor to feeling tired all the time. It has a big impact on energy levels because it is exhausting for both the body and the mind. Studies show that chronic stress is a big contributing factor to chronic fatigue.
Getting enough sleep is one thing but you also need to ensure you have enough time to rest and recharge the body and mind day-to-day. Make sure you include time for other activities away from work that can help calm your mind and relax.
Studies show that practising mindfulness or daily meditation can help to reduce stress levels. Taking a relaxing walk, yoga, enjoying time with friends or even just chilling on the lounge for a moment are also great ways of getting some much needed R&R.
Lack of variety in your diet
If you’re not eating well, you’re not going to have the energy you need to get through the day. Eating junk food or processed foods is only going to make you feel worse and can often lead to big spikes and then drastic plummets in energy.
Your diet should also be varied enough to provide your body with all the nutrients it needs. If you’re not consuming enough different foods, your body may not be getting enough of the valuable vitamins and minerals required for your body to function optimally. This can lead to feelings of fatigue and lack of energy.
A lack of protein, iron, vitamin B12 and other essential nutrients can cause you to feel run down. So make sure you’re eating a variety of healthy foods. A simple tip for doing this is to eat the colours of the rainbow! Lots of different coloured vegetables and fruits will provide a good variety of different micronutrients.
Not getting enough exercise
Exercise is great for the body – it helps lower stress levels, reduces anxiety and improves mood. Exercise also gives you more energy so regular workouts are a great way to boost your energy levels throughout the day.
Studies also show that a lack of exercise can result in chronic fatigue because your muscles aren’t being used properly. The recommended amount of daily exercise is around 30-60 minutes a day. If you are struggling to fit that in, try breaking up your workouts into smaller chunks throughout the day.
It’s also a good idea to try to find ways of moving that you enjoy. You don’t have to go slog it out in the gym. Going for a nature walk or hike, riding to town, surfing, or joining a boxing class are all great ways of getting exercise into your life.
You’re not drinking enough water
Another common reason for feeling tired is dehydration. At even just 2% dehydration a person may notice their energy levels drop and a lowered ability to focus.
Did you know, in Australia, only 51% of the population drink their optimal water intake!? That’s a significant amount of people who are chronically dehydrated. But don’t wait until you are feeling thirsty because this is actually the first sign that you might be already dehydrated.
So how much should you be drinking? On average women should have about 8 glasses and men 10 glasses of water a day. If you exercise, are on medications that cause water loss, are breastfeeding or are pregnant, then you’ll need more.
An easy way of measuring if you are optimally hydrated is to observe your urine colour. Ideally, your urine will be a light straw colour. If it is dark yellow, you need to drink more! You can also calculate your recommended fluid intake using a water intake calculator.
Not getting enough sunlight in your life
This one may come as a surprise but studies show that lack of sunshine can contribute to fatigue. Of course, it’s great for Vitamin D levels however, regular exposure to the sun also stimulates the mind and helps with mood.
It also helps regulate your sleep-wake cycle (circadian rhythm). Getting out in the daylight first thing in the morning is a great way to boost your cortisol levels ready for the day.
Low iron levels
Having low iron levels is often a cause for low energy. Iron is a key mineral for the body as it helps to transport oxygen around the body. A lack of iron can lead to feelings of fatigue, shortness of breath, dizziness and light-headedness.
Symptoms of low iron levels differ from person to person, so it’s important to get your levels checked by your doctor if you’re not feeling 100%. We often get people in the pharmacy jumping straight to supplementing with iron supplements before they have had their blood levels checked. We don’t recommend this because you could be taking too much iron and this can have harmful side effects.
If you think you may have low iron levels, try increasing your intake of iron-rich foods such as lean red meat, poultry, seafood, legumes, nuts, seeds and green leafy vegetables.
It’s easy to not realize that you are tired all the time because it is simply your new normal. But, if you feel like you need more energy than what you have now and want to do something about it, try these simple tips for getting back on track with a healthier lifestyle. You can also check out our blog posts Top 6 natural nootropics to enhance your brainpower and energy in 2022 and How to get a better sleep naturally.