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Of course, we all go through periods of feeling tired from time to time, too much work, late night (remember those?), poor nights sleep, the list goes on. However, if you have noticed that you are feeling tired ALL the time, it may be time to take stock, look at the bigger picture and make some alterations to your lifestyle to fight the constant feeling of fatigue.
It’s important to point out that there are underlying medical issues such as chronic fatigue and sleep disorders that can cause you to feel tired all the time. If you think you may be suffering from a chronic issue, we advise that you see a doctor for in depth medical advice. In other circumstances, the feeling of being tired all the time could be combated with a few lifestyle changes.
1) Diet
The contents of your diet can actually have a significant impact on how tired you feel throughout the day. If you are skipping meals or not eating enough, then this is likely to result in a lack of energy and leave you feeling fatigued. Having long gaps in between meals can cause your blood sugar to drop which will decrease your energy, so it is important to not skip meals, and also to consume healthy energy boosting snacks in between meals. According to the NHS, it is recommended you eat regular meals and healthy snacks every 3-4 hours. It's also important to ensure you're eating the right foods as well; foods containing too many simple carbs and sugars can cause insulin spikes which can have a similar effect to low blood sugar levels, causing tiredness.
2) Lack of Sleep
This may sound like an obvious reason for feeling tired, but it’s important to highlight that constantly staying up late and missing out on the recommended daily amount of sleep could leave you feeling tired all the time. According to the Sleep Foundation, adults need between 7 and 9 hours of sleep every night for a healthy lifestyle. By not sleeping for this length of time, you put yourself at a higher risk of sleep deprivation.
Tiredness can also come from a lack of quality sleep. If you are a light sleeper, there are many distractions that can cause your quality of sleep to suffer. You can help combat poor quality sleep by ensuring your room is as dark as possible so there is no light pollution and blocking out any noises that may be disrupting your level of sleep. It’s also good idea to avoid blue light screens such as the TV and your phone before going to sleep.
If problems persist with being unable to sleep and it is leaving you feeling tired all the time, it is recommended that you see a doctor who will be able to identify whether you have a sleep disorder.
3) Not Active During the Day
If your daily life doesn’t involve much physical activity, then this can actually lead to you feeling more tired. A lack of exercise can lead to deconditioning, which makes everyday tasks more difficult to complete and leave you feeling more tired.
If you are working a job that doesn’t involve much moving, it’s a good idea to go for a walk on your lunch break just to get some exercise into your daily routine. Of course, it’s better if you can engage in regular aerobic exercises or if you have time to go to the gym (when they're open), but any exercises is better than none and it will help to reduce tiredness.
If you're struggling, check out some of our other blogs on how to start your fitness journey.
4) Overweight
If you are overweight, it can have an impact on your level of tiredness. Overweight people are more likely to have less energy and will have to work harder to do ordinary everyday tasks which can cause tiredness. If you think this may be the cause of your tiredness, there are plenty of plans you can follow in order to lose weight and improve your energy level. Start off by doing low intensity exercises such as walking and gradually increase the intensity as your stamina gets better. It’s also a good idea to combine exercise with a healthier diet which can also help you combat your tiredness.
5) Worry (Stress)
Stress can be the cause of many physical and mental problems, one of which is fatigue. If you are overly stressed or constantly worrying about something, it can leave you feeling exhausted all the time. When your body recognises you are stressed, it releases an increased amount of cortisol and adrenaline in order to prepare for the situation – this is natural in small doses, however it can have a negative impact on your mind and body if you are constantly stressed.
There are techniques and activities you can do to try and control your stress levels which can help relieve some of the tiredness you may be feeling. Try and organise your daily life and break tasks down to make things more manageable. It is also recommended that you try breathing exercises and meditation if you are looking to combat stress, as this will help you learn to manage the feeling better.
Check out the stress section on our site for some helpful tips on how to manage stress
6) Vitamin Deficiency
If you think you might have a vitamin deficiency, it’s a good idea to get a blood test so a doctor can identify it for sure. Some vitamin deficiencies such as vitamin D and vitamin b12 are likely to have an effect on your tiredness levels. If you are not getting enough of these nutrients in your daily diet, you can take supplements such as Cleanmarine V-good which contains both vitamin D and b12 and this may help to alleviate some of the tiredness you are feeling.
We understand how draining it can feel to be tired all the time, so hopefully making some of these lifestyle changes will be able to help you feel more energised and less fatigued. However as previously mentioned, if problems persist and nothing seems to be working, it is a good idea to go see a doctor who can provide medical advice.
