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Why am i feeling tired all the time (and how to fix it)

Why am i feeling tired all the time (and how to fix it)

Life can be way too chaotic: From your hectic job to your demanding kids. Then add guilt over not going to the gym and the never-ending to-dos on your list – and you’re exhausted. You can’t wait to get home and fall face-first on your couch and stay there until morning.

If you are tired all the time, the team at South Louisiana Medical Associates says you may just be so busy that you are wearing yourself out. Try taking a breather and see if that’s all it takes to make you feel like a new person; however, there could be a medical reason if you are tired all the time.

Give yourself about two to three weeks to make some lifestyle changes, advises Prevention magazine.

  • Get more sleep
  • Trim your social calendar
  • Eat more wholesome foods
  • Drink more fluids
  • Take a multivitamin
  • Cut back on caffeine and alcohol

If you feel tired all the time, don’t blow it off, says Sandra Adamson Fryhofer, MD, an internal medicine doctor in Atlanta. Fryhofer told Prevention that excess exhaustion could be a sign of a more serious medical condition that can be treated.

Seven common problems that contribute to fatigue:

1. Anemia: The fatigue caused by anemia is the result of a lack of red blood cells, which bring oxygen from your lungs to your tissues and cells. You may feel weak and short of breath. Anemia may be caused by an iron or vitamin deficiency, blood loss, internal bleeding or a chronic disease. Women of childbearing age are especially susceptible to iron-deficiency anemia.

2. Thyroid disease: When your thyroid hormones are out of whack, even everyday activities will wipe you out. The thyroid gland produces hormones that control your metabolism. Too much thyroid hormone (hyperthyroidism), and metabolism speeds up. Too little (hypothyroidism), and metabolism slows down.

3. Diabetes: More than a million people are diagnosed with type 2 diabetes every year, but many more may not even know they have it. Sugar or glucose is the fuel that keeps your body going. For people with type 2 diabetes who can’t use glucose properly, that’s a problem. Without enough energy to keep the body running smoothly, people with diabetes often notice fatigue, says Christopher D. Saudek, MD, professor of medicine and program director for the General Clinical Research Center at the Johns Hopkins University School of Medicine.

4. Depression: Depression is a major illness that affects the way we sleep, eat and feel. Without treatment, the symptoms of depression may last for weeks, months or even years. Common symptoms include decreased energy, changes in sleeping and eating patterns, problems with memory and concentration and feelings of hopelessness, worthlessnes, and negativity.

5. Rheumatoid arthritis: An autoimmune disease, RA happens when your immune system turns against itself and attacks healthy joint tissue. RA can sometimes result in irreversible damage to bone and cartilage. Many symptoms – including fatigue, low energy, loss of appetite and joint pain – are shared by other health conditions such as fibromyalgia and lupus.

6. Chronic fatigue: This condition causes a strong fatigue that comes on quickly. People who suffer from chronic fatigue syndrome feel too tired to carry on with normal activities and are easily exhausted with little exertion. Other signs include headache, muscle and joint pain, weakness, tender lymph nodes and an inability to concentrate. Chronic fatigue syndrome remains puzzling, because it has no known cause, according to Prevention.

Why am i feeling tired all the time (and how to fix it)xx

7. Sleep Apnea: A sleep-disrupting problem that causes you to wake up feeling tired no matter how much rest you think you got. Sleep apnea is a disorder characterized by brief interruptions of breathing during sleep.

A new, peculiar hybrid form of waking consciousness has been emerging in recent years. Because so many of us struggle nightly with inadequate sleep and dreams, we become chronically tired. At the same time, the excessive stimulation and hyperbole emblematic of modern life drives us to feel persistently wired. We are t’wired — simultaneously tired and wired.

Although it’s unnerving, being t’wired is the new normal for millions of us. I see t’wired people everywhere. Among my friends, family, neighbors and colleagues. And in public figures such as politicians, celebrities, heroes and even cartoon icons (e.g., Homer Simpson). And I routinely encounter the ramifications of t’wired consciousness in most of my insomnia patients.

Despite their chronic struggles with poor sleep, people with insomnia commonly report feeling energized during the day. But they are quick to add that beneath the surface they also feel persistently tired — exhausted, spent, or fatigued. This incongruity has been examined scientifically. It turns out that, as a group, people with chronic insomnia actually appear to be less sleepy during the day than normal sleepers.

Research confirms that insomnia is commonly associated with hyperarousal, a kind of excessive, turbo-charged wakefulness. Hyperarousal is characterized by racing brain waves, a rapid heart rate, over heated core body temperature and dysfunctional hormonal rhythms — all of which serve to both hinder nighttime sleep and mask daytime sleepiness.

While hyperarousal strongly draws us upward, sleepiness and fatigue simultaneously drag us down. We are uncomfortably stretched, pulled painfully in opposite directions by equally potent forces. I think of this as the psychological equivalent of being on the rack. Not surprisingly, insomnia and hyperarousal are strongly linked to depression — which is commonly characterized by a persistent sense of feeling stuck.

We are stuck in relentlessness. Modern lifestyles impose a harsh, unremitting quality onto our days. We are deluged with information and entertainment options and virtually addicted to activity and productivity. We are walking and talking and driving and thinking faster and faster. Speeding, in fact, is the most common infraction of the law. And sleeplessness is epidemic.

We live in a world of unrelenting motion, a world that discourages slowing and stopping, a world that has lost its sense of rhythm and regard for rest. All life is by nature animated or in motion. But in the natural world, all motion is rhythmic, that is, it is tempered by rest. Things come and they go, they expand and contract, they are active and then they rest.
Being t’wired is a state in which the natural and complementary rhythms of activity and rest have become thwarted, jammed and stuck. Hyperarousal results from runaway, dysrhythmic waking that is no longer tempered or modulated by adequate rest. True rest.

Too many of us have forgotten how to rest — how to truly rest. We commonly confuse rest with recreation. Catching a movie, going dancing or reading a novel may be enjoyable, refreshing and even restful — but it’s not true rest. We also confuse rest with inebriation. Whatever the costs or possible benefits, altering one’s consciousness with substances is not a path to true rest. Tranquilizing medications, furthermore, provide little more than a counterfeit form of rest that inevitably backfires.

Because being t’wired is a pervasive and pernicious problem, we are tempted to look for grand or dramatic solutions. As ordinary, un-dramatic, and even ‘boring’ as it might seem at first, the essential prescription for managing the t’wired epidemic is learning and regularly practicing true rest.

True rest requires that we first slow and then stop. That we come to a complete stop. But too many of us have lost our brakes. We roll through the natural speed bumps and stop signs of daily life engaging in the psychological equivalent of “California stops” or “Rhode Island Rolls,” rather than actually resting.

What is true rest? It’s not simply the absence of activity. True rest is about intentionally cultivating a state of serenity. It requires engaging in a daily practice such as meditation, yoga, or breathing exercises that slows the body and mind. True rest not only modulates the velocity of our waking lives, it also serves as an essential bridge to sleep and dreams.

Practicing true rest is, furthermore, a social statement. In a world gone mad with motion, it’s a subversive act, an act of cultural disobedience. It calls for a substantial personal and even spiritual shift that begins with the willingness to step out of the herd mentality. It invites us to march to a different drum, to the rhythms of nature, including our own true nature

Feeling tired and achy all day long can really put a damper on your quality of life. It can also make you worry about what might be going on with your health. Fatigue and even body aches may be a symptom that something is going wrong with your body. You may even think you just need to keep yourself moving to feel better, but too much activity only makes you feel worse. If you are resting and find no relief in your fatigue, it may be time to take it seriously.

Why am i feeling tired all the time (and how to fix it)

Why Are You Tired and Achy All the Time?

If you feel tired and achy often and it doesn’t go away, you should schedule an appointment to see your doctor. Some conditions can be serious and need treatment so you can feel better and avoid complications. The most common things that can make you feel tired and achy include:

Chronic Fatigue Syndrome

Why am i feeling tired all the time (and how to fix it)If you feel tired and achy all the time and it has lasted more than six months, it could be chronic fatigue syndrome. This is diagnosed when no other medical cause can be found for your tiredness. It commonly comes on after heavy physical activity, and can also be brought on by emotional stress. No amount of rest seems to make it go away. Doctors still don’t know the cause of chronic fatigue, but it seems to be triggered by things like viruses, severe illness, surgery, or extreme emotional stress.

Symptoms include:

  • Chronic, sometimes disabling fatigue
  • Brain fog or memory issues
  • Swollen glands
  • Joint pain
  • Sleep that doesn’t help
  • Headaches
  • Feeling tired for over 24 hours and up to 6 months or longer

    Mononucleosis

    This is a virus that you may know as, “the kissing disease.” It isn’t really because you kissed someone, but is spread by contact with oral secretions. You can get it from eating or drinking after someone who has it. It can affect anyone young or old and can cause disabling fatigue and body aches.

    Symptoms include:

    • Sore throat
    • Fever
    • Extreme tiredness
    • Body aches
    • Swollen lymph nodes
    • Enlarged spleen
    • Rash
    • Headaches

    The only treatment for mono is bed rest and increased fluids. The virus usually clears up in a few weeks, but can leave lasting tiredness for months.

    Lyme Disease

    Why am i feeling tired all the time (and how to fix it)If you live in an area with woods and deer, you are at increased risk for Lyme disease. It is caused by the bite of an infected tick, which can introduce bacteria into your body through mouth. One of the first signs of this infection is a red “bullseye rash” around the infected bite. One may also feel tired and achy all the time.

    Lyme can be treated with a course of antibiotics and has no lasting effects if treated promptly. If treatment is delayed, chronic Lyme can develop causing lasting fatigue and achy joints.

    Related reading:

    Hypothyroidism

    Your thyroid sends out hormones that help regulate your body’s metabolism, temperature, and energy levels. When thyroid hormone is too low, it is very common to feel very tired and even achy. Other symptoms include:

    • Hair loss
    • Feeling too cold
    • Weight gain
    • Dry, itchy skin
    • Trouble thinking clearly
    • Constipation
    • Weak muscles
    • Slow heart beat
    • Eye and facial puffiness
    • Depression

      Lupus

      Lupus is caused by your body sees its own tissues as an invader and attacks them. It causes inflammation all over the body and even in vital organs. It can cause a tired and achy feeling, and you may think you are actually sick. It is an autoimmune disorder and can be managed with medications that calm down the immune system.

      Symptoms

      • Fatigue
      • Flu-like symptoms
      • Low grade fever ( VIEW ALL.
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      Why am i feeling tired all the time (and how to fix it)

      Staying chirpy and active all the time is a legit task and we’re not here for it. But if the feeling of lethargy and exhaustion persists, it’s time to find out why

      Raise your hands if your body feels like it runs on energy-saver mode all the time. We see you, people. With so much happening around us and in the world, working from home with no end in sight, and lest we forget the coronavirus pandemic still at large, life pretty much seems to be in a dormant stage.

      Dates are changing, but the dull vibe has stuck. If you feel the same way, we hear you. Staying positive, chirpy and lively all the time is a legit task, and we are not here for it. Nor should one feel obligated so. It’s okay to feel sad, tired , angry, etc. All your emotions are valid. However, if a certain negative feeling persists, it’s best to take a step back to reflect whether it’s time to, maybe, put in some extra effort by trying to find if there’s an underlying cause if any. What’s the harm, anyway, right?

      There could be a multitude of reasons, and also maybe none. But, always feeling sleepy, tired, exhausted could be your body hinting you to take a more in-depth look.

      To help you out, we reached out to an expert. Certified nutritionist and wellness coach Pooja Banga lists down some possible reasons on why some people feel they have no energy . Read on.

      Lack Of iron
      One potential yet the common cause is that your iron levels are low. It doesn’t matter if you sleep long enough if your iron levels are low chances are, you still feel tired regardless. Low iron is especially common in pregnant women and women on their periods as well as in vegans who go through extremes or those who follow salad based diets.

      Lack Of Sleep
      Not enough sleep or staying up too late can cause tiredness. It is important to get adequate sleep in your day. Not sleeping enough can result in exhaustion and make you feel lazy , yawning and sleepy all day. This is also harmful to your body and skin.

      Feeling Stressed Or Overwhelmed
      Being stressed or overwhelmed might be another reason for feeling tired or as if you have no energy. Often laziness or simply lack of priority can lead to our responsibilities piling up, resulting in us feeling stressed. Due to this, our mind is not relaxed using up more energy, and we end up facing sleep difficulty.

      Unhealthy Or Unbalanced Diet
      The food you eat affects your body. In fact, at any given time, cells in your body are constantly being replaced. The quality and quantity of food you are eating can be the difference between feeling fresh or feeling tired.

      Being Dehydrated
      Being dehydrated means, you don’t have enough fluid in your body, and that could very well cause symptoms like headaches, cramps, dizziness and no energy. Water makes up the majority of our body, not getting enough water in our system is another major cause of tiredness.

      Growing Body
      Depending on your age, this could be your body growing; you are using more energy as you used to earlier. This causes tiredness.
      Too Much Exercise
      Physical workout for a long time makes you feel you have no energy left afterwards. Hence, have some sources of energy to maintain the energy level in your body.

      No Exercise
      This is another reason for making you feel lazy. By exercising, we burn the calories that we consume. This makes us active and fit. Doing nothing makes us feel sleepy and lazy all day.

      Heat Or Sickness

      Spending a lot of time in a warm or humid environment could lead to a feeling of tiredness. You may feel a headache or dizziness as well. Also, when you are sick, your energy level lowers, which makes you feel tired, sleepy and have no energy. In this case, consult your doctor, to prevent any serious issue.

      To feel energetic and fresh, eat a healthy diet as it provides you with the necessary nutrients required to your body. Also, drink enough water to keep yourself hydrated. Exercise regularly and keep your mind calm and stress-free. By this, you will feel fresh and active all day and not feel tired or have no energy.

      Dragging by mid-morning? Feeling tired all day can sometimes feel like a way of life, to the point where you ignore the weariness as much as possible and just Keep. On. Pushing.

      But constant exhaustion is your body’s way of sending you an important message: Either you A) aren’t getting enough quality sleep or B) need to make a lifestyle change to better support your health and ramp up your energy levels. Or hey, maybe both!

      Fortunately, there’s no shortage of ways to make it happen. Here are 17 science-backed strategies to kick all-day fatigue to the curb — and get your energy back ASAP.

      Why am i feeling tired all the time (and how to fix it)

      It sounds obvious, but more than 1 in 3 U.S. adults aren’t logging the recommended 7 to 9 hours of shut-eye per night.

      If you’re one of them, start by getting more sleep. You might find that an extra hour or 2 of snoozing is the only thing you actually need to ramp up your daytime energy levels.

      When you consider your brain’s a whopping 73 percent H2O, it’s no wonder that being dehydrated can zap your energy. The good news? If you tend to fall short on your water intake, just drinking more can be enough to get you revved.

      Exercise releases energizing hormones like epinephrine and norepinephrine, giving you a post workout boost. Just as important? Daily activity is key for helping you snooze more soundly, upping the odds that you wake up refreshed in the morning.

      Alcohol signals your body to produce the sleep-inducing hormone melatonin, lulling you into a low-energy state at any time of day. And drinking at night can have an especially big impact on daytime tiredness the next day.

      While alcohol can help you fall asleep faster, it makes your sleep restless and disruptive, leaving you groggy the next morning.

      For energy that lasts, say yes to complex carbs like whole grains, beans, and sweet potatoes paired with a source of protein and healthy fat.

      Foods high in refined carbs — white bread, white pasta, white rice, or sugary snacks — cause your blood sugar to spike and quickly crash, which is a recipe for sluggishness.

      A cuppa joe or two in the morning can deliver a much needed jolt. But caffeine takes hours to clear out of your system, people.

      So if you’re sipping it in the afternoon or early evening for a boost, there’s a good chance it’ll end up messing with your sleep, leaving you less alert the next day.

      Ever scarfed down a huge, heavy meal — then felt the immediate urge to take a nap? (We’re looking at you, brunch.) Yup, us too.

      Big meals divert more energy to your digestive system, which can temporarily leave your brain short on the fuel it needs to fire on all cylinders. But having smaller meals or snacks spaced out throughout the day ups the odds that your noggin has a steady supply of nutrients.

      Truth is, unchecked tension and anxiety can eat away at your energy levels and leave you feeling physically exhausted.

      Finding ways to keep your stress in check — from yoga, to meditation, to journaling, to even just carving out time for a bath before bed — won’t just make you happier, it’ll put some literal pep in your step.

      Forget the idea that naps are lazy. They’re actually proven productivity boosters. And they don’t need to take a ton of time: Just 20 minutes is all you need to power you through the rest of the day.

      Waking up feeling wonky even though you went to bed at a decent hour? Make sure your room is cool enough, dark enough, and quiet enough so your sleep isn’t getting interrupted.

      A temperature between 60 to 67°F (15 to 19°C) is optimal for sleep, while blackout shades and a white noise machine or earplugs can work wonders at blocking out any potential disruptions.

      Spending time on your phone or tablet right before bed is another sleep stealer that might be making you tired in the morning. That’s because electronic devices emit blue light, a stimulating type of light that can make it harder to fall asleep.

      If possible, steer clear of screens for at least an hour before bedtime.

      Like, 10-minutes quick. Strolling for that long gives the energy equivalent of taking a 50 milligram tablet of caffeine, one study found — though the study was on stair climbing, so if you’re not in a hilly area, perhaps add a few extra minutes onto your walk.

      Next time you’re lagging, lace up your sneaks.

      Scents like lemon, rosemary, and peppermint all have a stimulating effect, making them go-to aromas for helping you feel more alert and focused. Keep a bottle of essential oil in your bag and reach for it whenever you need a quick pick-me-up.

      Next time you’re feeling like a zombie, head to the nearest park or trail. Spending just 20 minutes in nature has been shown to boost feelings of vitality and give people the sense of feeling more, well, alive, research shows.

      You already know the whole spiel about smoking being terrible for your health. But did you know that lighting up can actually cause insomnia? ICYMI, nicotine is a powerful stimulant that can make it pretty hard to fall asleep — causing you to toss and turn and feel exhausted the next day.

      Cranking up song you love is a no-fail way to get revved up. But don’t just listen. You’ll reap even more energizing benefits if you sing along or tap to the beat, one study found.

      Staring at a computer, phone, or tablet for too long is a great way to strain your eyes, and can actually give you a headache, make it harder to concentrate, or leave you just wanting to close your eyes.

      If you’re spending long stretches of time on a device, make it a point to look away every 20 minutes, at something at least 20 feet away, for a full 20 seconds. It’ll give your eyes a break and keep the energy-zapping strain at bay.

      It’s not all that unusual to feel zonked during the day from time to time, especially if you’re stressed or just not getting great sleep. But if it’s a regular issue or one that’s affecting your work or quality of life, touch base with your doctor.

      Daytime fatigue could be a sign of an underlying health problem, so it’s important to figure out the root issue.

      There are lots of strategies for staving off daytime slumps, starting with making sure you’re logging enough quality shut-eye. But if it seems like you’re exhausted during the day no matter what you do, check in with your doc to rule out any underlying medical causes.

      With few activities going on and many spending most of their time at home, it seems like people should be getting more sleep and feeling more rested than ever during the coronavirus pandemic.

      However, experts say that many people might feel just the opposite.

      According to Courtney Bancroft, a clinical psychologist and sleep specialist based in New York City, there are several reasons why people might be feeling more exhausted than they regularly would.

      “The short answer is it varies, right?” she said. “In general, our daily lives are completely different. For a lot of people, there’s no clear differentiation of the days, the week, the hours of the day, where we work, where we sleep. Social activities, work, family, and chores are all within the same four walls, which can really impact somebody’s sense of schedule, and when our schedule is thrown off, it can impact our circadian clock.”

      To try to combat the general stressors of social distancing and spending more time at home, experts advise trying to create a regular schedule. Make sure that you create different spaces for different activities (for example, avoid working from bed if you can).

      “Probably what helps the most is to wake up at the same time daily, which is really hard to do,” said Eleanor McGlinchey, a professor of psychology at Fairleigh Dickinson University in Teaneck, New Jersey. “As best as you can, stay consistent with that time. It’ll mean that all of your circadian rhythms and sleep rhythms will align with that wake-up time, so you’re actually feeling sleepy at, say, 11:00 p.m. as opposed to 2:00 a.m.”

      McGlinchey also advised trying to keep naps to a minimum, or at least avoid taking them late in the day.

      Things like mood issues, which go hand in hand with isolation and loneliness, can also keep people up at night. Stress and adrenaline can also prevent people from falling asleep.

      “We’re experiencing a collective stress and collective trauma right now,” Bancroft said. “And so we’re on high alert . The adrenaline is pumping more. And adrenaline is that transmitter that gives us the boost in energy, and that leads into kind of the fight-or-flight or the stress-related increase right now . Everybody’s trying to get used to these new ways of living. And so our adrenaline and stress responses are on high alert. And when that happens, it’s really, really difficult to get a good night’s sleep, it’s almost as if the volume gets turned up on our alarm systems.”

      More time on computer screens, especially later in the evening, can also affect how much sleep people get and alter the quality of that sleep.

      “Many people get to the evening and can’t seem to unplug from the media that is keeping them mentally engaged and preventing them from winding down,” said Michael Grandner, director of the sleep and health research program at the University of Arizona in Tucson. “Especially now that everything seems to move so fast and there seems to be so much going on every day.”

      In addition to having a schedule for the day, Bancroft and Grandner both recommended having a “buffer zone” before bed, where you take time to disengage from screens and other distracting activities, putting your brain in a more relaxed state before bed.

      Even if people aren’t having difficulties falling asleep, experts noted it’s possible that sleep can be disrupted by stress, dreams or other external sources.

      “Many people are waking up in the middle of the night and having trouble getting back to sleep,” said Grandner. “This can be caused by a number of things, but it’s likely that stress can cause lighter sleep and more awakenings. People are reporting extra-vivid dreams and nightmares much more often than usual.”

      Related

      Health & Wellness Is the global pandemic impacting your sleep? Here’s what can help

      And it’s not just in your head — things like diet, exercise and other lifestyle changes can lead to changes in your sleep pattern.

      “The one thing that is kind of a theme for everyone is that lack of structure,” McGlinchey said. “When you don’t have that . you don’t think, ‘OK, I have to be up at this time and be ready for my day. I can just roll out of bed, what does it matter?'”

      Why am i feeling tired all the time (and how to fix it)

      Why sleep is important during times of crisis

      Bancroft noted that when it comes to caffeine consumption, people may not realize that their bodies don’t need as much caffeine as they might normally.

      “I really suggest switching to decaf during this time, cutting down the amount, or doing a mix of decaf and regular coffee,” she said. “I think our bodies really don’t need as much caffeine right now. It’s more like a habit. And I think the structure of the day, still having your morning drink, is really important to keep, but I think the caffeine levels are something to really look at.”

      An extra-long nap probably won’t cut it.

      If you can’t seem to keep your eyes open at your desk, you might need more than just one good night’s sleep. While rest is important in combatting fatigue, almost everything you do plays a role in boosting your energy levels—from what you eat, to how you breathe. In her new book, The Exhaustion Breakthrough, general internist Dr. Holly Phillips shares a few easy lifestyle tweaks that can reduce fatigue—or at least help you target the root of the problem.

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      1 Write everything down.

      Phillips’ research was based on her subjects’ seven-day exhaustion diaries, and she recommends that anyone trying to assess their energy levels copies that exercise. Write down what you eat (and when) and detail your sleep quality and any stressors you experience to start. “When patients write things down, that’s when you can start to make connections between energy level and energy drains,” explains Phillips.

      2 Check in with your body.

      “Set an alarm to go off every hour,” says Phillips. “Start at the top and scan down to your toes. You’re looking for tension spots or areas of discomfort.” Check for a clenched jaw, furrowed brows, or hunched posture, and then take time to correct it. “Poor posture makes you look tired and it makes you feel tired,” says Phillips. Take 10 deep breaths—you’ll find that a relaxed, open body will feel instantly more energized.

      3 Breathe correctly.

      “We take it for granted,” Phillips says of breathing, but it’s an extremely important part of energy. “Make your breathing conscious, at least once an hour,” says Phillips. “If you make that conscious effort on a regular basis, even when it becomes unconscious you’ll have a better breathing technique.” Breathing correctly will also help improve a slumped posture, so breathe deeply—from your diaphragm, not your chest—to keep oxygen and blood flowing all day.

      4 Sleep alone.

      Not forever—just while you’re trying to figure out why you’re so tired. “The focus is to minimize all sleep disturbances,” explains Phillips, who asked her subjects to sleep solo during their seven-day breakthrough challenge. “If you have a partner who tosses and turns or sets an alarm, you’re not completing the sleep cycle that your body needs.” To create a sleep sanctuary, kick everyone out (even the cat), wear a sleep mask, keep the room between 60 and 67 degrees, and eliminate electronics—the blue light stimulates the brain. If sleeping alone is unrealistic, try using separate blankets, says Phillips, which should help minimize disruptions.

      5 Never sit for longer than an hour.

      “When you sit, it affects how deeply you breathe and it slows your heart rate,” explains Phillips. Sitting has many consequences—a recent University Health Network study even linked prolonged sitting with higher rates of disease and death. But, echoing Phillips’ advice, a University of Utah study found that an extra two minutes of walking per hour might offset the risks.

      6 Take naps as needed.

      While a short nap is fine, it cannot replace a good night’s sleep, warns Phillips. Short naps can help to boost alertness, mood, and concentration, but if you feel like you need long naps every day, there is likely something else going on (you should talk to your doctor in that case). According to the National Sleep Foundation, a 40-minute nap is ideal: It boosts alertness and performance by 100 and 34 percent, respectively (at least in sleepy military pilots and astronauts).

      7 Eat real food.

      Avoid foods where the ingredient list is full of items ending in ‘-ose,’ like glucose or fructose. If you focus on avoiding foods with long ingredient lists, you’ll naturally gravitate towards whole foods. For more energy, Phillips advises specifically focusing on foods with magnesium and iron, which you can find in seeds, nuts, fish, and colorful, leafy vegetables. Additionally, don’t skip breakfast. Even if you have a small bowl of cereal or slice of toast, it can jumpstart your metabolism and remind your body to wake up. (Here are some of our favorite breakfast recipes.)

      8 Know your hormones.

      “In the days leading up to the start of the menstrual cycle, many women experience insomnia and bloating, which disturb sleep,” says Phillips. “Make sure you give yourself time for extra rest and exercise, which mitigates PMS symptoms.” For women going through menopause, the drops in estrogen can cause insomnia, says Phillips. In addition, she says, thyroid and adrenal glands play major roles in energy levels—thyroid disorders can slow metabolism and digestion, making you feel tired; adrenal disorders, often triggered by stress, can induce chronic fatigue and body aches. If you think you have a hormonal disorder that’s draining your energy, ask your doctor about treatment options.

      That last bit of advice is key to handling exhaustion. “Fatigue is essentially a side effect of every single medical condition,” says Phillips. If you’re getting enough sleep and eating right, but still feel exhausted, see your doctor.

      If you feel exhausted all the time, there may be a physical cause. However, some psychological and spiritual issues can also cause extreme fatigue.

      When you feel tired all the time, even after waking up from a good night’s sleep, then there is something in your life that you need to fix.

      The first step is to check for a physical cause. Many diseases can cause extreme lethargy. If you get the okay physically, then it might be time to check out some possible psychological and spiritual causes for your tiredness.

      This is a problem I have had myself. Several years ago, I was diagnosed with an underactive thyroid. Although it was quickly treated, the fatigue continued to be a problem. I started to look around for other possible reasons for feeling exhausted all the time. Getting the right nutrition and exercise helped, but I still struggled with fatigue.

      I was frustrated that I couldn’t seem to feel the energy and enthusiasm I used to have for my life. It felt like I was dragging myself through my days and eventually I began to feel quite depressed that I couldn’t do all the things I wanted to do because I was exhausted all the time.

      This is when I began to look around for other causes for my fatigue. I soon found that fixing my constant exhaustion required a range of solutions not just for my body but also for my mind and spirit. Looking into a wide range of psychological and spiritual therapies, I soon found some answers.

      These are the top 3 steps I took to get my energy and zest for life back.

      1. Learning to express myself truthfully

      The first step I took was to be more honest about how I was feeling. I am a person who hates confrontation and I was suppressing a lot of my thoughts and feelings in order to keep the peace. Suppressing emotions is stressful and exhausting.

      I had a toxic build-up of unexpressed feelings and keeping them in check was using up my precious energy. I started to be honest with others, open up about my needs and crucially ask for help.

      I learned that crucially, I needed to be honest with myself. I often glossed over any feelings that I found upsetting. I tried to cover up any discontent with positive thinking. It didn’t work. Being honest with myself about how I really felt was the first step in overcoming this. When we block emotions, we can’t just block the negative ones. In suppressing our emotions, we inadvertently suppress the good ones too.

      When I started to acknowledge my fear, sadness, anger, grief, and despair, I began to heal these feelings. I also noticed that I became more aware of the positive feelings such as joy, contentment, satisfaction, peace and love.

      We don’t need to be demanding or self-obsessed, but we should try to be authentic about what we feel and need. If certain aspects of our lives are not working for us, then we need to think about these things and process our feelings about them.

      2. Refusing to worry about what others think about me

      I used to be a perfectionist with a deep-seated fear of being judged and found wanting. This made me constantly stressed and anxious that I would make a mistake and not be ‘good enough’. I realized that I was living my life to meet my idea of what people expected of me, rather than following my own dreams, desires, and needs.

      Learning to accept myself just the way I am is another on-going process for me. I still have a lot of self-doubts. However, I am beginning to worry less about what other people think of me. I don’t deliberately upset others and I do listen to the opinions of people I love and respect.

      But ultimately, this is my precious life and I get to choose how I want to spend my days here on earth. I have found that as I have made space for myself in my own life, my energy has begun to return. I feel more positive, hopeful and optimistic about the future.

      When we learn to accept ourselves and love ourselves just the way we are, we release the pressure to conform to society’s ideas of what is acceptable. We need to forgive ourselves when we are less than perfect and treat ourselves as we would a good friend, rather than being constantly self-critical.

      3. Making time to do less and be more

      In a pressured society, we often feel like we constantly need to be doing things. We feel pressure to achieve, improve, learn and grow. We are often so busy trying to get things done that we don’t stop to enjoy the experience of life. This can lead us to feel exhausted all the time.

      The universe is an awesome place. Being alive is an incredible opportunity. Yet often, we are so worried about earning money and impressing others that we forget to make the most of this wonderful opportunity called life.

      Of course, being joyful in the moment is easier said than done. Life is stressful. Bills need paying and people we love get sick. This is a work in progress for me as I try to let go of perfectionism and worrying what others think to allow room for joy in my life.

      However, we need to make joy and pleasure a priority. It heals the mind, body, and spirit. Every day should have a little time when we can just be without the pressure to achieve.

      We can use this time to meditate, sit and watch the clouds go by or do something just for the sheer joy of it and with no practical end result in mind. This actually creates more energy. When we feel happy and fulfilled, energy seems to pour into us.

      If you feel exhausted all the time, then it might be worth considering working on some of these issues.

      This has just been the start of my journey and I am sure there is much more to learn along the way. There are an amazing amount of resources available to help us to be more psychologically and spiritually aware.

      I’d love to hear any ways you have used to overcome constant fatigue. If we pool our ideas perhaps we can become healthier and happier than ever.

      If you’re tired of feeling tired and fatigue all the time, you’re not alone. Statistics show that one out of four people feel tired all the time.

      And if you’re one of those 1 out of 4 who feel tired all the time, it’s time for a wake-up call!

      This is because constantly feeling tired is almost always the first symptom of all degenerative diseases, it can be dangerous – especially if your fatigue is so intense it keeps you from having a normal, happy, productive life.

      Even though persistent tiredness may be common, it’s still not natural.

      So there are steps you can take to naturally reverse that tired all the time feeling. And, in the process, you’ll end up a happier, healthier person.

      Causes of Fatigue

      When feeling tired all the time is not just a natural reaction to physical exertion, poor nutrition, too little sleep or excess stress, it could be due to one of the following common physical or psychological fatigue causes.

      • Anemia: Internal or external bleeding and iron or vitamin deficiency anemia can cause feeling tired and fatigue all the time.
      • Allergies: Especially an allergy that leads to hay fever or asthma.
      • Diabetes: When insulin and blood sugar levels are out of control, an early warning signal of diabetes is feeling tired all the time.
      • Depression: Extended grief or depression can cause lethargy.
      • Degenerative disease: Most all diseases, including arthritis, cancer and kidney and liver disease have early warning signs of low energy.
      • Hypothyroidism: Under or overactive thyroid makes you feel tired.
      • Drugs, alcohol and some medications: Regular use of marijuana, cocaine, antihistamines, diuretics, narcotics, alcohol and even blood pressure medications can cause feeling constantly tired or drowsy.

      But feeling tired and fatigue all the time is most often caused by poor diet, overwork or getting too little sleep. And these can all be changed.

      How to Boost Your Natural Energy

      No matter what’s causing your fatigue, once you truly realize you’re sick and tired of feeling tired and fatigue all the time, it’s time to do something about it. Here’s what you can do to naturally boost your energy.

      • Practice good stress management. Learning to set priorities, pace yourself and say “no” are all part of good stress management.
      • Eat a healthy sugar-free diet. Drinking plenty of water and eating a healthy low glycemic diet, rich in high fiber foods and omega 3 oils, plus quality supplements will improve both your health and energy.
      • Get regular moderate exercise.Physical activity helps you sleep and improves energy. Include at least 30 minutes every single day.
      • Establish good sleep habits. Keep your bedroom dark, cool and quiet and set up a regular calming bedtime routine.
      • Learn techniques to relax. Take some time every day to take care of yourself. Yoga, meditation and breathing exercises can help.
      • Manage your schedule. Making a “to do” list and setting priorities helps you focus on one thing at a time and not feel overwhelmed.
      • Avoid alcohol, nicotine and drugs. Smoking reduces oxygen and even small quantities of alcohol, drugs and some medications depress your nervous system and make you feel constantly tired.

      Now that you’re aware that you’re tired of feeling tired and fatigue all the time, you can start taking better care of your health and well-being. By following these simple steps you can reverse that constantly tired feeling and exchange it for an abundance of natural energy.