5 Reasons Why You Are Always Tired + Solutions

Are you always feeling tired, even after doing small things?😔

Do you wake up in the morning feeling tired? ☀️

Are you sitting for most of the day? 💺

If all the above things happen to you then you are at the right place.

There might be reasons why you’re always feeling tired and frustrated, but don’t worry! Let’s figure it out together and find some simple solutions to help you feel more energized and feel good about yourself.

No#1 Reason You Are Overeating

Eating big, heavy meals might make you feel tired. When we eat a lot of heavy food, “our bodies have to work really hard to digest it, which can leave us feeling slow and sleepy.”

Our body gives us signals that we should stop eating but sometimes we snooze this and overeat.

Here’s a simple solution:

Instead of eating three big meals every day, try having smaller meals more often. Choose foods that are light and full of good stuff for your body (strictly avoid junk food), like fresh fruits, veggies, lean meats, and whole grains. 

You can read this here about how eating more than we need makes us lazy and sleepy.↗

You could even try something called intermittent fasting, where you give your digestive system a little break by not eating for certain periods of time. It might just give your energy levels a boost!

Now, let’s talk about those “HEAVY FOODS” you should avoid to increase your energy levels:

– Cheese

– Cream

– Nut butters

– Fried foods

– Parathas

Say no to these heavy foods can help you feel lighter and more energetic throughout the day.

No#2 Poor Sleep Quality

Getting enough sleep is important for feeling refreshed and energized. But it’s not just about how long you sleep; the quality of your sleep matters too. 

When do you sleep?

Where do you sleep?

What you do before bed can affect how well you rest.

The best time to sleep is between “10 PM to 12 midnight” and according to a study↗ done by Science Direct for young adults and adults 7 to 9 hours is needed and for older adults 7 to 8 hours of sleep is okay.

Here’s a simple solution: 

1. Try to stick to a regular sleep schedule, going to bed around 10 PM to midnight when your body naturally wants to sleep. 
2. Create a relaxing bedtime routine to help you unwind and signal to your body that it’s time to wind down. 
3. This could include reading a book, taking a warm bath, or doing some gentle stretches. 

Tip: Remember to avoid things heavy meals before bed, as they can interfere with your ability to get a good night’s sleep.

You May Also Like To Read: Dark Circles: All Possible Causes + How to Treat Them

DO NOT DRINK COFFEE AFTER 12 PM

As caffeine typically takes about 3 to 5 hours for half of the caffeine consumed to be eliminated from the body. This means that caffeine may linger in the stomach and continue to affect the body for several hours after consumption.

So try to avoid coffee after 12 P.m.

No#3 Sedentary Lifestyle

Spending long hours sitting can leave you feeling lethargic and drained. Our bodies are designed for movement, and prolonged periods of inactivity can lead to muscle stiffness, decreased circulation, and diminished energy levels.

A study done by Europe EMC concluded that↗ women who met the recommended levels of physical activity felt more energetic and less tired compared to those who didn’t. 

Here’s a simple solution: 

1. Incorporate regular movement into your day, even if it’s just a short walk around the block or some stretching at your desk. 
2. Aim for at least 15-20 minutes of moderate-intensity exercise most days of the week to get your blood pumping and boost your energy levels.
3. Even 10 minutes of simple jumping jacks make you feel energized for a whole day.

No#4 Poor Diet Choices

The foods we eat play a significant role in our energy levels and overall well-being. Consuming processed, high-fat, and sugary foods can leave us feeling sluggish and fatigued, while nutrient-rich, whole foods provide the fuel our bodies need to thrive.

Here’s a simple solution: 

Focus on incorporating fresh, whole foods into your diet, including plenty of fruits, vegetables, lean proteins, and whole grains. Limit your intake of processed foods, sugary snacks, and heavy, fried dishes that can weigh you down and zap your energy.

The study done by Frontiers for Young Minds highlights the negative effects↗ of consuming junk food, especially among teenagers, on their health and well-being.

No#5 Low Blood Count

Low blood count, or anemia, occurs when your body doesn’t have enough healthy red blood cells to carry oxygen to your tissues and organs. Without an adequate oxygen supply, you may feel fatigued, weak, and lacking in energy.

The study was done by National Library of Medicine↗ highlighting the detrimental impact of low hemoglobin levels on cognitive brain functions in elderly individuals

Solution: Incorporate iron-rich foods into your diet, such as leafy greens, lean meats, beans, and fortified cereals. Pairing iron-rich foods with sources of vitamin C can enhance iron absorption. Consider adding foods like dried dates, beetroot-carrot juice, and pomegranate to your meals to boost your iron levels naturally.

Conclusion

In conclusion, feeling tired and frustrated all the time can have simple solutions.

• Firstly, watch your eating habits by opting for smaller, lighter meals and avoiding heavy foods like cheese and fried items.
• Secondly, prioritize quality sleep by maintaining a regular sleep schedule and adopting a relaxing bedtime routine. Remember to avoid caffeine after noon.
• Thirdly, combat a sedentary lifestyle by incorporating regular movement into your day, even if it’s just a short walk or some desk stretches.
• Fourthly, make healthy dietary choices by focusing on whole foods and limiting processed and sugary snacks.
• Finally, if you suspect low blood count, include iron-rich foods in your diet and pair them with sources of vitamin C for better absorption.

By making these simple changes, you can boost your energy levels and feel better overall.