Do you constantly feel tired, no matter how much rest you get?

It’s frustrating, right? You try everything—sleeping more, eating better, cutting back on stress—but still, the fatigue lingers.

Well according to scientific research, there may be subtle habits in your daily life that are draining your energy.

And these small, often overlooked behaviors can have a big impact on our physical and mental well-being.

In this article, we’ll explore 8 science-backed habits that might be contributing to your fatigue.

By identifying and addressing them, you can take the first step toward feeling more energized and rejuvenated.

1) Constantly plugged in

Ever noticed how you feel drained after scrolling through social media for hours?

The digital world we live in today can be an energy zapper.

Continually being ‘plugged in’ and available can lead to mental fatigue, which in turn, can manifest as physical tiredness.

As per scientific studies, excessive screen time, especially close to bedtime, can disrupt our sleep patterns.

This disruption can significantly contribute to feelings of tiredness and fatigue during the day.

The solution isn’t to quit technology altogether but to manage your screen time better.

Try setting boundaries for when and how long you use your devices and stick to them. There are many apps that can help you do this.

2) Skimping on sleep

I’ve had my fair share of late nights, often burning the midnight oil to keep up with work.

In the moment, it can feel like I’m being productive, squeezing every minute out of the day.

But here’s what I’ve learned (the hard way): When you skimp on sleep, you’re not doing yourself any favors.

Research shows that consistent lack of sleep doesn’t just leave you feeling groggy and sluggish the next day; it also affects your cognitive function and overall health in the long term.

A consistent sleep routine—aiming for 7-9 hours a night—is essential for keeping your energy levels up and allowing your body and mind to fully recharge.

3) Neglecting mindfulness

We live in a fast-paced world where our minds are constantly filled with thoughts, plans, and worries.

It’s easy to forget to take a moment to just breathe and be present.

This constant mental chatter can consume a lot of our energy, leaving us feeling drained and tired without any apparent physical exertion.

Mindfulness – the practice of focusing one’s awareness on the present moment – can help combat this.

It teaches us to tune in to our bodies and minds, helping us to recognize when we’re feeling stressed or tired, and take steps to address it.

In my book “Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego“, I delve deeper into how mindfulness can drastically improve not only your energy levels but your overall wellbeing too.

As we learn to be more present in our lives, we become more aware of our energy drains and can take proactive steps to protect our vitality. 

4) Poor nutrition

 

What you put into your body directly impacts how you feel, including your energy levels. 

Regular intake of high-sugar, high-fat, processed foods can cause fluctuations in our blood sugar levels, leading to energy crashes.

On the other hand, a balanced diet rich in complex carbohydrates, lean proteins, and healthy fats can provide sustained energy throughout the day.

Psychologically speaking, the act of eating also fulfils emotional needs.

We often turn to comfort foods when we’re stressed or upset, which are typically unhealthy.

Recognizing these emotional eating patterns and replacing them with healthier habits can dramatically improve your energy levels.

So next time you’re feeling low on energy, take a look at your plate.

Is it filled with fresh, nutrient-rich foods or processed items?

Your answer could be the key to why you’re always feeling tired.

5) Over-exercising

Exercise is known to boost energy levels, right?

Well, while regular physical activity is crucial for maintaining good health and vitality, overdoing it can have the opposite effect.

Going hard at the gym every day without adequate rest can lead to physical and mental exhaustion. It’s a classic case of too much of a good thing turning bad.

This might seem counter-intuitive, but it’s backed by science.

Our bodies need time to recover and rebuild after strenuous workouts.

If we’re constantly pushing ourselves without giving our bodies the chance to recuperate, we’re effectively running on empty.

So listen to your body.

If you’re feeling tired all the time despite regular exercise, you might need to dial back on the intensity or frequency of your workouts.

Balance is key in all aspects of life – exercise included.

6) Lack of social connection

We’re social creatures by nature. We thrive on connection and interaction with others.

When we isolate ourselves or don’t maintain meaningful relationships, it can take a toll on our mental and emotional health, leaving us feeling drained and tired.

Scientific research suggests that social interaction can boost our mood and energy levels.

On the other hand, feelings of loneliness and disconnection can lead to stress, anxiety, and depression – all of which can contribute to fatigue.

So make time for friends and family, engage in social activities that you enjoy, and foster strong, positive relationships.

7) Ignoring stress

Stress is a part of life.

Sometimes it’s a deadline at work, sometimes it’s a disagreement with a loved one, or even just the pressure of daily chores piling up.

The thing is, when left unaddressed, stress can be an insidious energy thief.

It can keep you up at night, distract you during the day, and leave you feeling perpetually tired.

Finding healthy ways to manage stress is key.

For some, it might be going for a run or practicing yoga.

Others might find solace in a good book or a warm bath.

In my experience, meditation and mindfulness have been invaluable tools in managing stress effectively.

They’ve helped me stay centred, even when life gets chaotic.

8) Not drinking enough water

It may seem simple, but dehydration is a common culprit behind feelings of fatigue.

Our bodies are about 60% water and every single cell needs it to function optimally.

When we’re not drinking enough, our bodily functions slow down, leading to feelings of lethargy and tiredness.

Plus, dehydration can affect our mood, focus, and even our sleep – further impacting our energy levels.

The solution is straightforward: drink more water.

Aim for at least 8 glasses a day and more if you’re physically active or it’s a hot day.

Carrying a water bottle around and setting reminders to drink can help make this a habit.

It’s a small change, but it could make a huge difference in how you feel.

In conclusion: It’s all about balance

As we’ve seen, subtle habits like excessive screen time, overtraining, dehydration, or even emotional stress can all contribute to chronic fatigue.

By becoming aware of these habits and making small changes—whether it’s adjusting your sleep routine, managing stress better, or changing your diet—you can start to break the cycle of exhaustion.

Our energy levels are not isolated from the rest of our lives.

They’re influenced by a blend of our physical, mental, and emotional states.

In my book “Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego“, I delve deeper into the art of finding this balance in life.

Through reading this book, you can understand the interconnectedness of our actions, thoughts, and emotions, and how they influence our overall wellbeing.