How to Stop Being Tired All the Time
vemuda.com - If you're tired all the time, you're not alone. According to a recent survey, around 40% of Americans reported that they feel sleepy more than three times a week.
That's a lot of people dealing with an issue that can be caused by several factors from stress to health problems to being overworked and under-rested.
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|It's easy to chalk up feeling tired all the time to just getting older or having too many responsibilities, but there are actually ways you can stop being so exhausted.|
You can start by trying the following methods for making yourself feel less sleepy throughout the day!
1. Increase Physical Activity
When you're tired all the time, it can be hard to motivate yourself to go for a run or hit the gym. But there are plenty of reasons why physical activity can help you feel more energized.
Exercise causes your body to release a number of neurochemicals that give you a post-workout boost. It also helps improve your sleep and reduce stress levels, contributing to increased energy levels overall.
Regular exercise also increases blood flow throughout your body, including the brain, which improves focus and mental activity.
Just keep in mind that exercising earlier in the day is more beneficial than in the evening as physical activity close to bedtime could make falling asleep difficult.
2. Eat More Magnesium-Rich Foods
Magnesium is an essential mineral that plays a role in over 300 different biochemical reactions in the body.
It aids in energy production, helps maintain normal nerve and muscle function, and supports a healthy immune system. Magnesium also has been shown to improve sleep quality.
The best sources of magnesium include whole grains, nuts and seeds, leafy greens, dark chocolate with at least 70% cocoa solids, and legumes.
3. Go Outside and Get Some Natural Light
If you're tired all the time, it might be because your body clock is off. The human circadian rhythm is a natural process of the body that helps regulate sleep, activity levels, and mood.
One way to improve your body clock is to expose yourself to natural light in the morning, which helps set your circadian rhythm for the day.
It's also a good idea to go outside when you're feeling tired; the fresh air and sunlight will work wonders for your energy levels.
4. Stay Hydrated
Drinking enough water isn't just important because it keeps your body hydrated, but also because it stimulates your metabolism, which helps you feel more energized.
So make it a habit to start your day with a large glass of water when you wake up in the morning. And be sure to carry a bottle of water with you to work or school and sip on it throughout the day.
If at any point you feel tired and sluggish, drink another big glass and see if it helps increase your energy levels. You can also try snacking on foods that are high in water content, such as watermelon or cucumbers.
5. Cut Back On Alcohol and Caffeine
One of the easiest ways to feel more rested during the day is by reducing your intake of alcohol and caffeine. Sure, alcohol might help you fall asleep faster. But it also disrupts your sleep cycle, leaving you groggy in the morning.
And while caffeine gives you an instant boost, it takes hours to clear out of your system; and too much of it, particularly in the evening, can cause insomnia.
While cutting back on these substances might not feel like a restful option now, consider that feeling less tired all day long is well worth it.
6. Assess Your Stress
Stress is a major cause of fatigue and exhaustion, and can take many forms. Work-related stressors and financial problems are common causes, but family problems, schoolwork, and health concerns can also add up over time.
When stressed, your body produces hormones called cortisol and adrenaline that cause both physical and emotional symptoms.
Stress hormones also interrupt sleep and make you more likely to reach for caffeine or alcohol, further exacerbating the problem.
To keep things in check, make a list of things that cause you stress and strategize ways to manage them.
Also, try to get more organized and schedule time for yourself each day so that you're not rushing around feeling overwhelmed.
7. Nap Strategically
An afternoon snooze, when done strategically, can be quite helpful. And you can reap all the benefits in just 20 minutes.
In fact, studies show that regular naps can help improve your mood and mental focus, and even reduce stress levels.
But timing is vital when it comes to napping. The ideal time for a nap is between 1 pm and 3 pm. Any later than that will mean more difficulty falling asleep at bedtime.
8. Don't Overeat
A well-balanced diet is crucial to keeping your energy levels up. This means eating mostly whole foods and reducing the amount of high fat, high sugar, and high salt foods you consume.
And since having large meals can be draining on your energy levels, it may be better to have smaller meals or snacks spaced out throughout the day.
It’s also best to avoid eating right before bedtime, as this can cause indigestion making it harder to fall asleep. Wait at least three hours after you've eaten to go to bed.
9. Troubleshoot Your Sleep Hygiene
Of course, it's also important to get enough sleep. The National Sleep Foundation recommends that adults get seven to nine hours of shuteye per night for optimal health.
Your bedroom should be cool, dark, and quiet enough for you to fall asleep quickly and stay asleep all night long.
It's also a good idea to create an evening routine that allows time for relaxing activities before bedtime such as taking a warm bath or reading a book.
If you're not feeling like you're getting enough rest, try to identify any factors in your environment that may keep you from getting quality sleep.
10. Rule Out Health-Related Conditions
If extreme fatigue is interfering with your everyday activities, it's a good idea to check for possible underlying health conditions that may be contributing to the problem.
Chronic illnesses such as diabetes, anemia, hypothyroidism, or sleep apnea can also cause fatigue.
And if you're taking medication, it's important to note that some drugs can cause lethargy and sleep problems.
These include antidepressants, anti-seizure medications, blood pressure drugs, as well as antihistamines and decongestants.
If you think one of these might be the reason behind your exhaustion, talk to your doctor about adjusting your dosage or possibly switching to an alternative treatment option.
We hope this information has given you an idea of where to start and some tools to combat your lack of energy.
Remember that there is no one-size-fits-all solution for improving your energy levels so don't be afraid to experiment with different methods until you find what works best for you.
Thanks for reading!