*Yawn* Tired All the Time? We Know Why!

By on 06/28/2018

tiredHave you noticed yourself constantly feeling exhausted, and fighting back yawns in the middle of the day? No matter how much sleep you get or coffee you drink, the exhaustion just doesn’t go away.

There are actually many varying reasons why you feel tired all the time, and some may surprise you!

Think of all the endless energy you had as a kid (and your kids have now!), and how many nap times are fought! What you wouldn’t give today to get all that nap time back! Why is it that as we age, we get so tired so often?

The top causes of chronic exhaustion, tiredness and fatigue are:

Lack of Sleep

There is more to the equation than simply sleeping for 8 hours. The quality of your sleep can have a major impact! Daily stimulants such as coffee and energy drinks can affect the amount of deep REM sleep you get. Additionally, looking at electronics before bed negatively affects your circadian rhythm. It best to sleep in a cool, dark room and not look at any electronics 30 minutes before bed. This allows your body to wind down and release the proper sleep hormones to ensure you get quality shut-eye.

Poor Nutrition

Eating well when always exhausted can be an annoying cycle, because when we are tired we tend to cheat ourselves from healthy meals and instead eat quick snacks, comfort foods, simple carbs and load up on sugar because we think it will boost our energy. In reality making poor nutritional choices actually depletes your body of the core nutrition it needs to function properly and rebuild its energy stores. Focus on eating lean meats and proteins, fruits, veggies, nuts and unsweetened dairy. These “whole” foods give your body what it needs to function properly and keep you full of real energy.

Additionally, if you aren’t getting enough vitamins from foods or supplements, you could be suffering from low-iron anemia which causes extreme exhaustion. Other forms of anemia can be caused by vitamin deficiencies such as low levels of vitamin B-12 or folate.

Stress

Stress and anxiety make it difficult to fall asleep, and hard to stay asleep too. Beyond the endless thoughts keeping you up at night, stress releases the hormone cortisone, which is a stimulant that obviously disrupts your sleep patterns. It is important to use stress relieving techniques before bed, like meditating, mild exercise, reading a book (not on an electronic device though) or talking out the reasons for your stress with a loved one. always tired

Additionally, chronic anxiety and stress will make you feel mentally tired during the day as well, since your brain won’t stop fixating on that which is stressing you out. As a result, your mind wants to check out and sleep to get an escape, which makes you feel mentally exhausted even if you feel fine physically.

Not Enough Exercise

Far too many of us don’t exercise enough. We work desk jobs all day and then at home, have to take care of the house and the kids and have no time to exercise. Well, you better believe this is negatively affecting your energy levels! Exercise helps you regulate hormonal patterns that allow for better sleep at night. It also releases endorphins, boosts your stamina and lifts your mood… all of which contribute to feeling more aware and alert! You may say you feel too tired to exercise, but the only way to break the cycle is to just push through! Start carving out time for 30 minutes of exercise a day and you will very quickly notice a huge increase in energy (and a good psychological boost too!)

Medication Side Effects

Prescription drugs such as SSRIs and non prescription drugs like nicotine, Sudafed, cold medicines, steroids and more all inhibit proper sleep patterns and can cause lack of sleep leading to daily exhaustion. If you are taking any prescription drugs that are interfering with your sleep you need to talk to your doctor about remedies.

Too Much Caffeine

Caffeine is basically a non-prescription drug that we all prescribe to ourselves every morning, and sometimes throughout the day. Many people say they can drink coffee all day and still fall asleep just fine. What they don’t realize is that caffeine can greatly reduce the amount of REM sleep you get each evening, which leads to waking up exhausted. Just because you slept for 8 hours doesn’t mean you had 8 full hours of quality sleep. Its best to limit your caffeine intake to one cup a day, and in the morning so your body can fully process and eliminate the caffeine before bed time.

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Life is hard and unfortunately the hards things in life can affect our sleep, which makes us exhausted every day and only makes life harder! It is a tightly woven circle of cause and effect that most adults struggle with. The key is to remember that in order to break the cycle, you have to push through your exhaustion and prepare healthy meals and avoid poor snacking choices, you gotta get up and move even when tired and you need to stop drinking too much caffeine to get through the day, as you are only setting up the next day to be just as hard! Take care of yourself and get good quality shut-eye and before you know it the cycle will stop and you may find yourself bouncing through the days and sleeping like a baby at night!

About modernhealthproject

Hi there! This is my little blog project where I am trying to learn more about health, wellness and living a balanced life, while also sharing a bit of my silly side as well. By "silly" I mean sarcastic. And by "a bit" I mean way too much. Sorry about that.♥ - Anna

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