Always feeling tired is a major problem for many people in todays 24/7 world. We can have all the time management strategies in the world but if we allow ourselves to become tired and worn out we will feel unable to complete even the simplest of tasks. Although a big problem, always feeling tired can sometimes have the easiest of remedies once we know what is actually causing it, so before you reach for another coffee or energy drink to keep you going, consider finding the root cause of your tiredness.
These issues might be the cause of you always feeling tired:
- Dehydration. You may be feeling sluggish because you’re not hydrated.
- Instead of coffee or energy drinks, try water first. Water will hydrate your body and increase your energy levels. It’s an easy and quick way to treat tiredness.
- Skipping breakfast. Breakfast is considered by many to be the most important meal of the day, and if you skip breakfast, then you’re more likely to suffer fatigue than someone who eats a healthy breakfast. Breakfast helps you get the fuel you need for the rest of the day. It’s important not to skip it because it can leave you tired.
- A good breakfast will have a mixture of proteins, carbohydrates, and healthy fats. One way you can fight the feeling of always feeling tired, is to eat nutrient dense food that will help you feel full longer. Try oatmeal with blueberries on top and bacon on the side.
- Low iron levels. ‘Iron deficiency anaemia’ is a condition where a lack of iron in the body leads to a reduction in the number of red blood cells. Iron is used to produce red blood cells, which help store and carry oxygen in the blood. If your iron levels are too low, you will feel tired. Anemia is characterized by feelings of sluggishness and fatigue. If you’re always feeling tired, talk to your doctor about your fatigue levels and get your iron levels tested.
- If you’re lacking iron, eat plenty of iron-rich food. Meat isn’t the only source of iron. You can also find this important nutrient in eggs, nuts, green leafy vegetables, and kidney beans. It’s also important to consume appropriate levels of vitamin C with your iron. They work together in the body, so you want to make sure you’re getting both.
- High amounts of sugar and junk food. These items raise your blood sugar levels and then make them drop, causing you to always feel tired. Fatigue is a common issue associated with blood sugar spikes and falls during the day.
- You can fight this type of fatigue by avoiding simple carbohydrates and high amounts of sugar.
- You can also eat foods that are higher in protein to help you feel full for a longer time, so you don’t feel the need to snack on junk food. Items such as meat, brown rice, sweet potatoes, peanut butter and more can help you control these spikes.
- Caffeine addiction. An addiction to coffee, energy drinks, and other sources of caffeine can make you always feel tired.
- High amounts of caffeine can affect your sleep and waking cycles. If you’re not able to sleep, then your next morning will likely be filled with fatigue. Drinking more caffeine simply makes the condition worse. Try to cut down on your caffeine intake.
- Glare of technology. The light created by your Smartphone, tablet, computer, or other device can affect melatonin levels in your body. This makes it more difficult for you to fall asleep and stay asleep, and you’re tired the next day.
- The solution is to avoid using these devices for a few hours before you go to bed.
If you always feel tired, it can be caused by multiple factors, but you can work with your doctor to find the one that is affecting you. You can treat fatigue and fill your life with more energy.
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Mike Gardner is The Time Doctor