If you’re always feeling tired, these 9 daily habits could be to blame

Tina Fey by Tina Fey | March 8, 2024, 3:12 pm

Feeling drained all the time can be downright frustrating. It’s like you’re stuck in a perpetual fog, and it’s hard to see the light at the end of the tunnel.

But what if I told you that your daily habits might be the culprits behind your constant fatigue?

It’s easy to blame a hectic schedule or a poor night’s sleep, but sometimes it’s the small, seemingly harmless routines that can wreak havoc on your energy levels.

In this article, I’m going to shine a light on nine everyday habits that could be sapping your strength.

And don’t worry, I’ll also share some fixes to help you reclaim your vitality.

If you’re always feeling tired, keep reading. The solution could be simpler than you think.

1) Skimping on sleep

We all know that sleep is important. But in our fast-paced world, it’s often the first thing we sacrifice for more hours in the day.

But here’s the thing: continuous lack of sleep can leave us feeling perpetually exhausted, no matter how many cups of coffee we chug down.

It’s not just about getting the recommended 7-9 hours of shut-eye either. The quality of sleep matters too. Spending the night tossing and turning isn’t going to leave you feeling refreshed in the morning.

If your slumber is constantly interrupted, or if you’re staying up way too late scrolling through social media or binge-watching your favorite show, it might be time to reassess your bedtime habits.

Sleep is essential for recharging our bodies and minds. Without enough of it, our energy levels plummet, leaving us feeling tired all the time.

Before you write off your fatigue as an unfortunate side effect of a busy life, take a good look at your sleep habits.

They could be the root cause of your exhaustion.

2) Neglecting hydration

I’ll admit, I used to be one of those people who didn’t drink enough water. A cup of coffee in the morning, maybe a glass of water with lunch, and that was about it.

The result? I constantly felt sluggish, foggy, and yes, tired.

Our bodies are made up of about 60% water. It plays a crucial role in almost every bodily function including digestion, nutrient absorption, and even energy production.

When we’re dehydrated, our body has to work harder to perform these functions which can lead to feelings of fatigue.

I realized that my lack of hydration was a big part of my constant tiredness. So, I made it a point to drink at least eight glasses of water every day.

The difference? It was like night and day. I felt more alert, my concentration improved and best of all, I wasn’t always tired anymore.

If you’re always feeling tired and your water intake is low, try upping your hydration game. You might be surprised at the difference it can make!

3) Over-reliance on caffeine

A hot cup of coffee might seem like the perfect pick-me-up when you’re fighting off fatigue. But it’s a double-edged sword.

Caffeine works by blocking the brain’s adenosine receptors. Adenosine is a chemical involved in our sleep-wake cycles. When blocked, it can make us feel alert and awake.

But here’s the catch – the body responds by producing more adenosine receptors. This means you need more caffeine to achieve the same effect, leading to a vicious cycle and potential dependency.

Moreover, caffeine can interfere with your sleep quality, even if consumed six hours before bedtime. This can leave you feeling even more tired the next day.

4) Skipping meals

We’ve all done it—missed a meal because we were too busy, not hungry, or just forgot. But skipping meals, especially breakfast, can lead to low energy levels.

When we skip a meal, our blood sugar levels drop. This can lead to feelings of lethargy, irritability, and yes, fatigue.

Our bodies need fuel to function correctly. By eating regular, balanced meals, you provide your body with the energy it needs to get through the day.

If you’re always feeling tired and have a habit of missing meals, it might be time to rethink your eating habits.

Try not to skip meals and opt for nutritious food choices whenever you can. You may just find it gives you the energy boost you’ve been needing.

5) Lack of physical activity

It might seem counterintuitive. After all, doesn’t exercise make you tired?

Yes, but in a good way. Regular physical activity improves your cardiovascular health and increases your overall energy levels.

When we exercise, our bodies release endorphins, the feel-good hormones. These endorphins can help combat feelings of fatigue and boost our mood.

If you’re always feeling tired and exercise isn’t a regular part of your routine, it might be time to get moving.

It doesn’t have to be anything strenuous – a brisk walk around the block, a short yoga session, or even some light stretching can do wonders for your energy levels.

It’s not about the intensity of the workout, but the consistency. A little bit of movement every day can go a long way in keeping fatigue at bay.

6) Ignoring stress

Stress is a part of life. We all experience it. But when it becomes chronic and goes unchecked, it can take a serious toll on our energy levels.

Our bodies react to stress by releasing hormones like adrenaline and cortisol.

While these hormones can give us a quick energy boost in the face of danger, chronic stress can lead to a constant state of alertness that leaves us feeling drained and tired.

It’s easy to brush off stress as an unavoidable part of modern life. But ignoring it won’t make it go away. On the contrary, it can exacerbate feelings of fatigue.

If you’re always feeling tired, take a moment to check in with yourself. Are you feeling stressed? Are there stressors in your life that you’ve been neglecting?

Self-care isn’t just about bubble baths and face masks.

Sometimes, it’s about acknowledging your feelings, seeking support when you need it, and taking steps to manage your stress levels.

It’s not always easy, but it’s important for your overall well-being and energy levels.

7) Living a sedentary lifestyle

A couple of years ago, I landed a job that required me to sit at a desk for the majority of the day.

At first, I didn’t think much of it. But after a few months, I noticed a significant drop in my energy levels.

The truth is, sitting for extended periods can lead to feelings of fatigue. It can slow down your metabolism, lead to poor circulation, and even impact your mood.

Sitting for too long without moving around can cause your body to enter a state of rest, which can make you feel tired.

If you’re like me and spend the majority of your day sitting, try to incorporate more movement into your routine.

Stand up and stretch every hour or so, take short walks during your breaks, or even consider investing in a standing desk.

You might just find that a little movement can go a long way in boosting your energy levels.

8) Overloading your schedule

In our quest to do it all, we often end up overloading our schedules. Juggling multiple tasks, responsibilities, and commitments can leave us feeling overwhelmed and exhausted.

It’s not just about physical fatigue either. Mental exhaustion can be just as draining, if not more.

Our energy is finite. When we try to do too much, we spread ourselves too thin and end up feeling constantly tired.

If you’re always feeling tired and your schedule is packed to the brim, it might be time to reassess your commitments. Prioritize your tasks, learn to delegate where possible, and most importantly, learn to say no.

Balancing your schedule might take some time and effort, but it’s crucial for maintaining your energy levels and overall well-being.

9) Neglecting self-care

At the end of the day, the most important thing to remember is this: your body and mind need care. If you’re always feeling tired, it could be a sign that you’re not taking care of yourself as well as you should be.

Self-care isn’t just a buzzword—it’s a necessary component of a healthy lifestyle. It’s about listening to your body, respecting its limits, and giving it what it needs to function best.

This includes getting enough sleep, eating nutritious food, staying hydrated, managing stress, and taking time for activities you enjoy.

Take care of yourself. Your energy levels depend on it.

Final thoughts: The power of self-awareness

Understanding the human body is a complex endeavor, full of nuances and intricacies. And when it comes to fatigue, it’s no different.

It’s important to remember that the feeling of constant tiredness isn’t just a sign of being busy or leading a hectic life. It’s your body signaling that something is off balance.

Our energy levels are inherently tied to our daily habits – from the amount of sleep we get, to the food we eat, and even our emotional well-being.

In many cases, altering these habits can make a significant difference. But it all starts with self-awareness. By recognizing and acknowledging these habits, you empower yourself to make better choices for your health and well-being9

So next time you’re feeling always tired, take a pause. Reflect on your daily habits. Could they be to blame? Remember, the power to change lies in your hands.

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