There are so many reasons for tiredness, including a lack of sleep, stress, a sedentary lifestyle, poor diet, and medical conditions. According to the Centers for Disease Control and Prevention (CDC), about 15.3% of women and 10.1% of men commonly feel very exhausted or tired in the United States.
Tiredness can cause many problems. Everyone feels tired at some point in their lives — whether it is due to putting in some extra hours at work, a late night out, or staying up to watch your favorite TV show.
1. Lack of sleep
A lack of sleep may seem a very evident cause for feeling tired, however, 1 in 3 U.S. adults are consistently not getting enough of it. Persons aged between 18 and 60 years require 7 or more hours of sleep daily to uphold optimal health, according to The American Academy of Sleep Medicine and the Sleep Research Society.
Getting below the suggested hours of sleep each night not only cause fatigue, reduced performance, and a larger risk of accidents, but it also has many adverse health effects. Tiredness increases the risk of accidents, high blood pressure, obesity, heart diseases, stroke, and depression. Here are some tips which can help you achieve a full dose of much-needed sleep;
- Maintain a constant sleep routine; try to go to bed at the same time every night and also get up at the same time every morning even on the weekends.
- Avoid naps; we need a definite amount of sleep within the 24-hour period and not more than that; napping usually reduces the amount of sleep, so try to avoid naps to get good sleep.
- Ensure your bedroom is dark, quiet, and a comfortable temperature; any light entering your room could disturb your sleep. Rooms with cooler temperatures are considered better to encourage good sleep than warmer temperatures.
- Limit caffeinated drinks; try not to drink caffeinated drinks afternoon. The exciting effects of caffeine can last for several hours and cause problems with initiating sleep.
- Avoid alcohol and tobacco before bed; drinking alcohol and smoking cigarettes before bed may cause fragmented sleep.
If you practice all the sleeping habits mentioned above and still wake up weary, you should discuss with your healthcare provider. You may have a sleep-related problem like obstructive sleep apnea, insomnia, or restless legs syndrome.
2. Sedentary lifestyle
When tiredness sets in, sitting and relaxing could be the only answer. But getting up may be the best thing to re-energize and eradicate fatigue. Therefore, exercising can help you to reduce tiredness and increase energy.
A recent Research by UGA found that when inactive individuals completed an exercise program repeatedly, their lethargy improved as compared to those who did not. The U.S. Department of Health and Human Services Physical Activity Guidelines for Americans propose that all grownups require 2 hours and 30 minutes of moderate exercise per week.
If you have not exercised for a while, start gradually. Start with a 10-minute walk each day and then walk fast for 30 minutes on 5 days per week. Hence, brisk walking, riding a bike, water aerobics, and playing tennis, can all count toward your time spent on moderate-intensity exercise.
3. Poor diet
The easiest way to expel tiredness is to improve your diet. Eating a balanced and healthful diet can make the world of difference to how you feel.
It is very important to improve your health and get all the required nutrients as well as eliminate fatigue. Therefore, one should choose a healthful mix of food from the five food groups, which are: grains, fruits, proteins, vegetables, and dairy.
You can change up your eating style by applying some of these changes:
- Eat the accurate amount of calories for your age, sex, weight, and activity level; eating either much or little can make you feel lethargic.
- Fill almost half of your plate with vegetables and fruits; one should focus on whole fruits and a selection of vegetables.
- Make sure whole grains make up half the grains you eat; examples of whole grains are oatmeal, brown rice, bulgur, whole cornmeal, and whole-wheat flour.
- Shift to fat-free dairy; to help limit the calories obtained from saturated fats.
- Fluctuate your protein routine; try to limit processed meats, choose some omega-3-rich seafood, and select unsalted seeds and nuts.
- Cut down on sugar; sugar provide you a rapid rush of energy, but it might make you feel more tired by wearing off ghastly. Avoid drinks and foods containing lots of added sugar.
- Never skip breakfast; skipping breakfast lead to missing out on important nutrients which you want to start your day.
- Eat at regular intervals; sustain energy levels by eating three meals a day and limit unhealthful snacks.
- Drink enough water; drinking water prevents dehydration, which can cause overheating, mood changes, fatigue, unclear thinking, and constipation.
4. Excessive stress
There are many circumstances which can cause stress. Major life events, financial problems, work, relationship issues, and upheavals like moving house, unemployment, and bereavement — the grade of potential stressors is never-ending. However, excessive and prolonged stress can lead to emotional and physical exhaustion.
Stress causes your body to produce more of the “fight-or-flight” chemicals which prepare your body for an emergency.
A slight stress can be healthy because it really makes us more attentive so that we can perform tasks in a better way. But stress is a positive thing only if it is short-lived. The following points can help you to relieve stress;
- Identify the source of stress; you cannot control your stress levels until you identify what is causing you to make and maintain stress.
- Learn to say no; be aware of your limits and always try to stick to them.
- Avoid those who stress you out; if someone is giving you stress, spend less time in their company.
- Communicate your concerns; express your concerns and feelings rather than keeping them.
- View situations in a different way; always look at stressful situations in a positive way.
- Learn to forgive; anyone can make mistakes; let go of anger and negative energy by forgiving family, friends, and colleagues.
Physical activity is a noteworthy stress reliever and also releases feel-good endorphins. Therefore, if you are feeling sad and stressful build up, go for a walk, take your dog with you.
5. Medical conditions
If you have made changes in your lifestyle with diet, physical activity, sleep, and stress levels, but still feel tired all the time, there could be a medical condition. Various medical conditions like anemia can make you feel tired.
Some of the most common medical conditions which report fatigue as a basic symptom include;
• underactive thyroid
• chronic fatigue syndrome
• urinary tract infection
• food intolerance
• heart disease
• glandular fever
• vitamin and mineral deficiencies
However, if you want to know about your medical condition which is causing you to feel tired, discuss with your healthcare provider about your worries as soon as possible