She Strengthens

Feeling Exhausted? 10 Surprising Reasons You’re Always Tired

Are you tired of feeling tired all the time? You’re not alone. According to a 2013 report from the Centers for Disease Control and Prevention, about 15% of women and 10% of men reported feeling very tired or exhausted within the last 3 months. While extreme tiredness can be a sign of an underlying medical condition, it’s often related to small aspects of our daily activities. Here are 10 surprising reasons you might be feeling fatigued, along with some simple solutions to boost your energy levels.

Chronic Stress: The Silent Energy Thief

Stress is a natural part of life, but chronic stress can contribute to physical and emotional issues, including sleep problems. When you’re stressed, your body is more vulnerable to illness, headaches, muscle tension, and anxiety, making you feel exhausted. Try relaxation techniques like deep breathing, progressive muscle relaxation, meditation, visualization, self-massage, exercise, yoga, or tai chi to reduce stress and increase energy.

Energy Drink Overload: A Recipe for Rebound Fatigue

Energy drinks may provide a temporary energy boost, but they can lead to rebound fatigue once the caffeine wears off. In fact, a 2009 study found that energy drinks can cause daytime sleepiness and decreased performance. Instead, try drinking tea or coffee, which have less caffeine and allow you to control the amount of sugar you add. You can also try shelling and eating sunflower seeds, which were found to be effective in counteracting driver fatigue.

Lack of Exercise: A Surprising Energy Drain

Regular exercise can actually increase energy levels and reduce fatigue. In 2006, University of Georgia researchers found that regular exercise is associated with more energy and less fatigue. Even a short 20-minute walk can give you a energy boost. Try incorporating physical activity into your daily routine, such as taking a stroll, stretching, or doing a quick round of jumping jacks, push-ups, squats, and lunges.

Poor Sleep Quality: A Common Energy Zapper

Poor sleep quality can lead to fatigue, decreased productivity, and a weakened immune system. According to the National Sleep Foundation, you’re not sleeping well if it takes you more than 30 minutes to fall asleep, if you wake up more than once per night, or if you stay up for more than 20 minutes after waking in the middle of the night. Improve your sleep by avoiding caffeine and nicotine before bedtime, keeping your bedroom quiet and comfortable, and taking daytime naps under 20 minutes.

Sugar Highs and Energy Lows

Refined carbs can cause a rapid spike in blood sugar followed by a crash, leaving you feeling lethargic. Instead, choose complex carbs paired with protein and fiber, such as whole-grain bread or crackers with nut butter, whole fruit and string cheese, hummus with veggies or whole-wheat pita, or a smoothie with high fiber produce and protein powder.

Digestive Issues: A Hidden Energy Thief

Food sensitivities and irritable bowel syndrome can lead to fatigue, stress, and decreased productivity. If you experience symptoms like bloating, migraines, headaches, or stomach upset after eating certain foods, consult a healthcare professional about possible food intolerances.

Internal Clock Out of Sync

Not getting enough sleep or having an irregular sleep schedule can disrupt your body’s natural rhythm, leading to fatigue, decreased performance, and increased risk of chronic diseases. Try going to bed and getting up at the same time every day, limiting naps to 15-20 minutes, and getting some sunlight to regulate your circadian rhythm.

Calorie Deficiency: A Common Energy Zapper

Consuming too few calories can lead to fatigue, nutrient deficiencies, and decreased performance. Ensure you’re getting enough calories to support your basic functions, and consider talking to a registered dietitian or mental health professional if you have a restrictive eating pattern.

Protein Deficiency: An Energy Drain

Adequate protein consumption is essential for energy production, immune function, and overall health. Try incorporating high-quality protein sources like fish, skinless chicken and turkey, dairy products, beans, nuts, and seeds into your diet.

Dehydration: A Surprising Energy Thief

Dehydration can cause fatigue, decreased performance, and impaired immune function. Watch for symptoms like thirst, dry skin, fatigue, dizziness, headaches, and decreased urination, and drink plenty of water throughout the day.

Remember, chronic tiredness can be a sign of an underlying medical condition, so consult a healthcare professional if you experience persistent fatigue despite making lifestyle changes. By addressing these common energy zappers, you can boost your energy levels and improve your overall well-being.