Can't escape the feeling of being tired all the time? Sometimes the daily habits are not the best.
Often people face the problem of feeling all the time tired, regardless of how much sleep they get. If you feel this way, it might be time to look in the mirror and check your daily habits.
You may be exhausting yourself too much with bad habits such as drinking alcohol before bed, excessive perfectionism, dramatization, poor diet and drinking too much coffee.
Changing some habits can help improve your well-being and allow you to feel less tired throughout the day.
Reasons why you feel tired all the time?
1. Too much sitting
Postponing exercise for the next day can cause even more fatigue. If you do sedentary work and exercise for at least 20 minutes three times a week, you will have more energy and be less tired after just six weeks.
You don't drink enough water. Photo: Adrienn / Pexels2. You drink too little water
Even mild dehydration, around two percent, can affect bodily functions and create a feeling of fatigue. A lack of water causes a decrease in blood volume, which causes the blood to thicken. This can reduce the rate at which oxygen reaches the body's cells and cause the heart to beat slower.
3. Low iron levels in your body
Lack of iron in the blood can cause palpitations, shortness of breath and chronic fatigue. Anemia is more common in women than in men and is often the result of insufficient dietary iron intake. This is especially evident in the hot months. Green leafy vegetables, chickpeas, meat and eggs are a great natural way to replenish iron.
4. Perfectionism
Although the desire for perfection is unattainable, more and more people strive for it. Because of this, they feel constant pressure to meet their own and other people's expectations, they work harder and longer than necessary, but most of the time they are not rewarded for it. The result is a feeling of frustration and chronic fatigue.
5. Skipping breakfast
It is not without reason that it is said that breakfast is the most important meal of the day, as it provides energy to start the metabolism. Many studies show that people who skip breakfast are more prone to chronic fatigue. Breakfast with cereal and fresh fruit is the ideal start to a day full of energy
6. You love drama
If you're the type of person who makes an elephant out of fleas, don't be surprised by frequent fatigue. Such people use up unnecessary energy by constantly burdening themselves with worries, and the stress hormone cortisol keeps them awake and tired at the same time. Getting out into nature, creating a sleep routine, and exercising that includes meditation, such as yoga, will reduce feelings of fatigue.
You are constantly in front of the TV screen. Photo: Cottonbro studio / Pexels7. You are in front of screens too much
The light from tablet and laptop screens disturbs the body's biorhythm, which determines the best time to sleep and get up. Experts claim that the increasing use of technology has significantly contributed to the rise in insomnia and chronic fatigue syndrome.
8. You love sweets
Foods that are full of sugar, salt and fat, but do not have much nutritional value, are the worst enemies of energy. They raise blood sugar levels quickly, but they also drop quickly, making you feel drowsy. Grains and protein are the best foods for keeping blood sugar levels stable.
9. You adapt too much to others
People who like to conform to others neglect their own needs and use up enormous amounts of energy. Worse, it eventually makes them bitter and angry, but they have a hard time breaking out of the vicious cycle of conforming. As a result, they take on most of the friendship, business and family obligations, but when it is finally time to rest, they can't sleep because of anxiety.
10. You live in chaos
An untidy work space, as well as things strewn around the apartment, are common causes of fatigue. They limit focus and the brain's ability to absorb new information, and at the same time demotivate. People with a tidy desk are more productive and feel more energized.
11. Coffee makes you tired
Although caffeine wakes you up, drinking more than three cups of coffee a day can make you more tired than it should be. Caffeine blocks adenosine, a byproduct of active cells that creates a feeling of sleepiness. Drinking coffee even six hours before bed can reduce the quality of your sleep, so you may wake up more tired.
You don't have a sleeping routine. Photo: Polina Kovaleva / Pexels12. You are available 24/7
Checking email, talking to colleagues on the phone, and even talking to your partner about work can prevent you from enjoying your vacation and relaxing. Studies show that, on average, people need at least 14 days off to take a break from work and restore their productivity.
13. Alcohol
While a glass of wine, beer, or other popular alcoholic beverages can help you fall asleep more easily, they can sabotage your sleep quality. The deep phases of REM sleep are shorter and are key to feeling full of energy and rest.
14. You don't have a sleep routine
If you can't wait for Saturday and Sunday to have fun with friends and family members, and you have to stay up longer on the weekends, it's hard to expect to be rested on Monday. It doesn't even matter if you sleep longer, because the human brain works in such a way that it needs a sleep routine - for example, going to bed and getting up at around the same time.
