Feeling tired all the time? You’re not alone. It might seem like you’re just perpetually exhausted, but the reason could be hiding in your everyday habits.

We all have our daily routines; things we do without even thinking about it. But some of these habits could be the very culprits zapping your energy.

In this article, I’m going to pull back the curtain on 9 habits that might be making you feel lethargic. By the end, you’ll have a better understanding of what could be causing your tiredness and how to reclaim your energy.

1) Skipping breakfast

You’ve probably heard it a million times before: Breakfast is the most important meal of the day. Turns out, there’s some truth in that old adage.

Your body has been fasting overnight, and it needs fuel to kick-start your metabolism and get your day going. Without that morning meal, you’re running on empty.

Many who skip breakfast find themselves feeling sluggish or lethargic by mid-morning. This is because your blood sugar levels drop, leading to fatigue and a lack of concentration.

Consider starting your day with a balanced breakfast – think proteins, whole grains, and fruits. Not only will it help keep your energy levels steady, but it could also boost your mood and overall performance throughout the day.

2) Not drinking enough water

Here’s a confession: I used to be terrible at drinking enough water. I’d get busy with work, forget, and then find myself feeling sluggish and fatigued mid-afternoon.

It wasn’t until I started making a conscious effort to hydrate that I noticed a huge difference in my energy levels.

Dehydration can make you feel tired, sluggish and struggle to concentrate. Your body needs water to function properly, and when it doesn’t have enough, it starts to slow down.

If you tend to be forgetful, try keeping a water bottle at your desk or setting reminders on your phone. Trust me, once you start hydrating properly, you’ll notice a significant difference in how you feel.

Make sure to drink water throughout the day, not just when you feel thirsty. Hydration is key to maintaining your energy levels and avoiding that afternoon slump.

3) Too much screen time

In this digital age, we’re constantly connected. Our phones, tablets, and laptops are never far from reach. But all that screen time could be taking a toll on our energy levels, according to researchers. 

Blue light emitted from these devices can interfere with our sleep patterns. It tricks our brains into thinking it’s still daytime, delaying the release of melatonin, a hormone that promotes sleep.

This could explain why you might feel tired even after a full night’s rest. You might have spent hours tossing and turning without realizing it because of exposure to blue light before bed.

Try implementing a digital curfew at least an hour before bed to give your brain time to wind down. Opt for reading a book or listening to music instead. It might be hard at first, but your energy levels could thank you for it.

4) You’re not moving enough

Here’s a bit of a surprise – sitting around too much can actually zap your energy.

Turns out, getting up and moving could give you a powerful energy boost. When you’re on the move, your body pumps out more oxygen and releases happy hormones that perk you up, according to researchers. 

On the flip side, being sedentary for long periods can cause your energy levels to plummet. If your job involves a lot of sitting, you might find yourself feeling lethargic by the afternoon.

Try incorporating more movement into your day. It doesn’t have to be a strenuous workout – even short walks or stretching breaks can make a difference.

5) Overloading on caffeine

I know, I know. Coffee is life for many of us, me included. But while it gives you that initial burst of energy, too much caffeine can have the opposite effect.

Caffeine stimulates your nervous system, giving you a quick jolt of energy. But once it wears off, you could find yourself feeling more tired than before.

This is because caffeine can interfere with your sleep patterns and quality of sleep. Plus, it can lead to a caffeine crash once its effects wear off.

If you’re a heavy coffee drinker and often find yourself feeling lethargic, try cutting back a bit. Or consider switching to a less caffeinated beverage like tea.

6) Neglecting self-care

Ever felt like you’re dragging through the day? Well, that could be a sign that you’re not giving ourselves the TLC you deserve. When you put everything else ahead of our well-being, your bodies and minds pay the price. 

Skipping out on good sleep messes with our natural recharge, leaving us tired. Plus, not eating right deprives us of the energy our bodies need to function. Throw in a lack of exercise, and you’ve got the perfect recipe for lethargy. 

When lethargy creeps in, it’s time to revive that neglected self-care routine of yours – prioritize quality rest, nourishing food, and plenty of movement.

Believe me, sticking to a regular self-care routine will be your ticket to a reboot and that vibrant, alive feeling once again.

7) Consuming too much sugar

Sweet treats and sugary drinks might give you an immediate energy boost, but it’s usually followed by a crash that leaves you feeling even more tired.

This rollercoaster of high blood sugar followed by a plunge can make you feel tired and sluggish. Even worse, over time it can lead to insulin resistance and even diabetes.

I’ve been there, reaching for a sugary snack in the afternoon for a quick pick-me-up. But I’ve found that sticking to balanced meals and snacks throughout the day helps maintain steady energy levels and prevent that post-sugar crash.

Consider reducing your sugar intake and see if it makes a difference in your energy levels. Opt for natural sugars like fruits instead of processed ones. It might be a small change, but it could make a big difference in how you feel.

8) Not getting enough sunlight

Sunlight has a profound effect on our bodies. It helps regulate our internal body clock, or circadian rhythm, which controls when we feel awake and when we feel sleepy.

If you’re spending most of your time indoors, away from natural light, your body can get confused and disrupt your sleep-wake cycle. This could leave you feeling tired during the day.

Try to get outside for at least 30 minutes a day, especially in the morning. The natural light will help reset your internal clock and could boost your mood and energy levels.

Even on cloudy days, the outdoor light is stronger than most indoor light. So take a break, step outside and soak up some sun – your body will thank you for it.

9) Ignoring stress

Stress is a silent energy zapper. When you’re constantly under stress, your body is in fight-or-flight mode. This can leave you feeling constantly drained and lethargic.

It’s crucial to recognize the role stress plays in your energy levels. Taking steps to manage stress – whether it’s through meditation, exercise, therapy, or simply saying no to overcommitments – can significantly boost your energy levels.

Ignoring stress won’t make it go away. It’s essential to tackle it head-on. Your energy levels – and overall well-being – depend on it.

Final thoughts: It’s about balance

These 9 habits we’ve discussed could be the silent culprits behind your constant fatigue. They’re easy to overlook, but addressing them might be the difference between dragging through your day and thriving with a renewed sense of energy.

Remember, it’s not about perfection but balance. Making small changes in your daily routine could lead to big improvements in your energy levels.

Whether it’s drinking more water, reducing screen time, or managing stress better, it’s about making conscious choices that contribute to your overall well-being.