Feel Tired All the Time? Try This!
July 12, 2017
Do you wake up feeling tired and spent?
Do you struggle to get out of bed after eight hours of sleep?
It’s perfectly normal to feel tired and less energetic at the end of the day, but some people suffer from lingering tiredness that interferes with daily life. They constantly feel like they haven’t slept for days.
Unhealthy lifestyle habits are a major causes of fatigue. Poor diet, bad sleeping habits and lack of physical exercise severely undermine your body’s ability to produce energy.
Sleeping habits. Adults require seven to eight hours of sleep daily for optimum hormonal, mental and metabolic health. Aim for 8 hours of quality sleep. If you feel you don’t have the time, make the time by getting rid of something else.
Don’t bring technology to bed. This includes TVs, computers, phones, tablets, e-readers or game consoles. These devices emit light that can trick your body into thinking it’s still daytime. This interferes with your body’s ability to wind down.
Your bedroom shouldn’t be too hot or too cold. Experts agree that bedroom temperatures should be between 60 and 67 degrees Fahrenheit. This is important because your body temperature dips when you’re asleep. Having a cool room facilitates this process.
Don’t hit the snooze button. When you hit the snooze button and go back to sleep your body assumes it was a false alarm and happily slips into the deep-sleep range. When the buzzer goes off the second time, you wake up feeling groggier and more fuzzy-headed than the first time. This feeling is known as sleep-inertia, and it can persist for up to four hours and ruin your day.
Eating habits. Not eating enough, or eating the wrong foods, makes you tired. For instance, if your body is not getting enough iron, you’ll feel sluggish, irritable and unable to focus. This is because your muscles and cells are not getting enough oxygen.
To boost your iron intake, load up on dark green leafy vegetables, kidney beans and nuts. Pair them with foods rich in Vitamin C such as oranges, peppers, broccoli and strawberries.
Also, try starting your day with a healthy breakfast that includes protein and complex carbohydrates. Sugar and caffeine may give you an instant kick but that feeling doesn’t last long. Your blood sugar peaks for a while and then crashes, leaving you feeling sluggish.
Exercise. One of the most common mistakes people make is failing to work out because “they’re too tired.” Exercise is a natural energy booster. It increases blood flow and helps you sleep better.
If you have tried changing your diet, exercise and sleeping habits but you’re still feeling tired all the time, consider seeing your doctor because it might be a more serious issue like sleep apnea, which increases heart attack risk.
Whatever you do, make getting quality sleep one of your highest priorities to feel healthier and happier.