Do you ever finding yourself uttering the words “why the heck am I so tired at the moment?’
I sure have – and if you haven’t you are one of the few!
Many people find they are tired and have a lack of energy, and I’m not just talking about older people – this is blighting the younger generations as well.
Fortunately there are, more often than not, clear reasons for such tiredness, and by making changes (often quite minor changes) to our schedules and lifestyles, can see dramatic positive results.
Recent studies by the CDC (Centre for Disease Control and Prevention) in America have found that over 10% of males and 15% of females regularly feel tired to the point of exhaustion.
Below I discuss the main reasons adults feel tired, and thus by addressing these areas you should see a rise in your energy levels and feel the affects of tiredness less and less…
LACK OF SLEEP:
Caption Obvious strikes again!
Whilst it’s pretty straight forward to realise that if you are not getting sufficient sleep on a regular basis you will be tired, it is also true that many of us do not get sufficient sleep!
At the very minimum you should be getting 6 hours of good quality sleep each night, and ideally 7 hours plus.
If you are getting by on only a couple of hours each night you are not only going to suffer from fatigue, but also put yourself at risk of longer term issues such as strokes, depression, raised blood pressure, obesity and heart disease.
Whilst modern day life – particularly when you have a job, family and numerous commitments – can make getting good quality sleep in difficult, there are ways to improve…
Don’t use any electrical devices or watch TV for at least an hour before going to bed.
Plan in a set bed-time and get-up time.
Don’t drink any caffeine based drinks after 5pm each day.
If you have a ‘busy mind’, write down all your tasks and duties for the next day before going to bed. Clear your mind.
Drink plenty of water.
Keep your room cool and limit light via black-out blinds.
2) LACK OF MOVEMENT:
The human body was created to move, and when we live a sedentary lifestyle we feed the Tiredness Monster it’s favourite meal!
Getting up and moving, first thing in the morning, is probably one of the best things you can do to combat tiredness.
Think of the body as a power turbine. Energy is created as the turbine moves – you are the same!
3) POOR EATING HABITS & DIET:
By eating good quality whole foods on a regular basis will have a massive impact on your state of tiredness.
Flip that over….if you are eating processed ‘junk foods’ on a regular basis you may be getting sudden energy ‘spikes’, but once they fade you will most certainly be hit by fatigue and tiredness.
Such ‘junk foods’ do not contain the micronutrients and nutritional benefits of whole foods such as fresh vegetables, fruits and good quality lean meat cuts.
Cut down on your sugar exercise and drink plenty of water each and every day.
Whilst supplements are certainly not a requirement, it certain situations they do provide a welcome boost…
ZMA (zinc, magnesium, and vitamin B6) is a top supplement to increase energy and recovery.
Vitamin B complex.
A good quality multivitamin is a good addition if you live a chaotic life and aren’t getting the vitamins you require.
4) HEALTH ISSUES:
There is always a chance a medical condition may be hindering you.
If you are eating well, drinking lots of water, getting regular sleep, exercising hard and aren’t overly stressed, yet still feel exhausted on a daily basis, it may be something else.
Common medical causes include…
An under-active Thyroid
Chronic Fatigue Syndrome
Whilst this certainly doesn’t mean you ignore the other reasons or use it as an excuse, you most certainly should book to see your GP or doctor.
There are many ways which such conditions can be managed, lessened or eliminated completely!
5) ANXIOUSNESS AND DEPRESSION:
Those suffering from depression or anxiety will often experience chronic fatigue.
When depressed it is common place for sufferers to show little interest in normal activities, or hobbies.
And whilst depression may need to be addressed via a visit to the GP or doctor, it can, in most cases ,be significantly reduced via exercise, health eating, a good sleeping pattern and a well hydrated body.
6) HIGH STRESS LEVELS:
Being stressed takes a lot of physical and mental energy – which can leave you drained and exhausted.
Work, family and financial problems are all common causes of stress in many people.
Whilst some stress is normal and in fact healthy, when it becomes excessive over a long period is when it often leads to exhaustion and illness.