Why you feel tired all the time.
This article is for anyone who FEELS TIRED ALL THE TIME. The following reason reasons are possible causes of tiredness.
1. Lack of sleep
Lack of sleep is one of the reasons why you feel tired. When you consistently prevent yourself from sleeping you will begin to feel tired all the time. People that are between the age of 18 and 60 years need about 7 or more hours of sleep daily to help them have optimum health, this is according to American Academy of Sleep Medicine (AASM) and also Sleep Research Society.
Not having these recommended hours of sleep every night will likely cause impaired performance, fatigue, risk of having accidents and other adverse effect to health like obesity, high blood pressure, depression, heart disease, stroke, and an increased risk of death.
Some tips include:
- Maintain a consistent sleeping and wake up time daily even weekends.
- Avoid naps since it will affect sleeping the next night which will lead to having fragmented sleep.
- If you can’t sleep while lying down for about 5 to 10 minutes, you can get out of bed and sit where it’s dark until you feel sleepy before you go back to bed.
- Lights could disturb your sleep, so you should ensure you light from devices are not on sight and your room should be dark. A room with cooler temperature could also help you sleep more than a room with warmer temperature.
- Caffeine intakes effect can last for several hours thereby causing you to have trouble sleeping at night, therefore try not consuming caffeinated drinks 12 noon.
- Avoid alcohol and tobacco before bed since it may cause fragmented sleep.
If you practice all the mentioned above and still have problem sleeping, you should contact your healthcare professional to see if you have a sleep related condition (e.g. insomnia, Restless legs syndrome)
2. Poor diet
Eating balanced diets can reduce or prevent tiredness. You will get all nutrients you need so it’s therefore advice you eat food from the five classes of food (fruits, vegetables, grains, protein, and dairy).
Eating style could be positively changed if you follow some of these small changes:
- Eat the right amount of calories for your age, weight, activity levels and sex. Eating since either too little or too much can make you feel sluggish.
- Add fruits and vegetables to your meal and make sure you eat all of it.
- Eat low fat or fat free diary so that calories gotten from saturated fats can be reduced.
- Vary your protein routine.
- Reduce sugar intake. Sugar could give a person quick rush of energy, but it wears off fast and likely leave you more tired so you should avoid foods and drinks that lots of sugar have being added.
- Never skip breakfast. Regularly Skipping breakfast can lead to missing out on key nutrients and energy that you need to kick-start your day.
- Eat at regular intervals. Eat three meals per day to sustain energy levels and you should limit unhealthful snacks.
- Drink enough water. Drinking water can help to prevent dehydration, which can results in, unclear thinking, fatigue, overheating.
3. Sedentary lifestyle
When you are tied, sitting may seem like a good idea but getting up walking will re-energize you and help in fatigue eradication.
The U.S. Department of Health and Human Services Physical Activity Guidelines for Americans have made a suggestion that all adults need about 2 hours 30 minutes of moderate-intensity exercise per week and muscle-strengthening activities that work all the major muscle groups on 2 or more days per week.
4. Excessive stress
Some situations that can lead to stress include Work, financial problems, relationship issues, major life events, and upheavals such as moving house, unemployment, and bereavement — the list of potential stressors is never-ending.
Take some time out until you feel calmer, or try some of these tips.
- Identify the source of stress.
- Keep a stress journal
- Learn to say no.Never take on too much — be aware of your limits and stick to them.
- Avoid those who stress you out.If there is someone in your life causing you a significant amount of stress, try to spend less time in their company.
- Communicate your concerns.Learn to express your feelings and concerns instead of keeping them bottled up if something is bothering you.
- View situations in a different way.Try to look at stressful situations in a more positive light.
- Accept the things you are unable to change
- Learn to forgive.
5. Medical conditions
If you have made lifestyle changes to do with your physical activity, diet, stress levels, and sleep but still feel tired all the time, there could be an underlying medical condition.
If after making changes to your lifestyle with physical activities, diet, stress levels and sleep and you are still tired all the time, may mean you have a medical condition and should seek medical assistance. Conditions with Tiredness (fatigue) as a symptom include diabetes, anemia, underactive thyroid, anxiety,
Depression, chronic fatigue syndrome, urinary tract infection (UTI),heart disease, pregnancy, vitamin and mineral deficiencies. You should see your healthcare professionals for best course of action.
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