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Feeling Tired All Day? Here Are the Top 10 Reasons Why and Some Tips That Can Help

There are countless reasons why you’re feeling tired round the clock, and we can imagine how terrible that might be. 

Feeling exhausted can negatively affect your mood, make you less productive, and decrease your overall quality of life. 

Luckily, you can feel less tired by changing a few aspects of your daily routine, but before we get into that, let’s take a quick look at the reasons that could possibly be behind your lack of energy.

Feeling Tired All Day? Here Are the Top 10 Reasons Why and Some Tips That Can Help

Reasons Why You’re Feeling Tired All Day

Poor Diet

Your diet choices can significantly impact your overall energy levels, including food intolerances. 

Here’s a quick overview of some of the bad dieting habits that can make you feel tired all the time: 

Eating Junk Food

Junk food contains little nutritional value, meaning that you’re just increasing your calorie intake with almost no benefit to your body. This will prevent your body from getting the essential nutrients it needs to keep your energy levels high.

Consuming Too Many Carbohydrates

Carbs aren’t bad. In fact, they’re essential for your body, especially if you opt for healthy carbs instead of refined carbs. 

However, eating more carbs than what you actually need will increase your blood sugar levels, which will increase your insulin resistance and result in fatigue.

Not Getting Enough Protein

Not hitting your target daily protein intake may lower your energy levels. 

Little to No Physical Activity

Living a sedentary lifestyle will not only result in tiredness but also expose you to life-threatening health conditions, like type-2 diabetes and some types of cancer. 

Insufficient Sleep

Not having enough sleep will definitely make you feel tired on the next day and have adverse effects on your physical and mental health in the long run. 

Sleeping influences your body to release hormones that fire up your metabolism and make you feel more energetic. Additionally, it’s useful for your brain’s memory function.

It’s also worth mentioning that there’s a medical condition called sleep apnea, which reduces sleepiness.

Stress

Being stressed all the time will make you waste all the glucose in your brain, which is why your rising stress levels could be one of the reasons behind your fatigue. 

Dehydration

Dehydration happens when you don’t drink enough water. Possible symptoms of dehydration include feeling thirsty, dizziness, dry mouth, dark yellow pee, and, of course, feeling tired.

Illnesses

Sometimes, you could feel tired for no obvious reason, implying that you might have an underlying health issue that you don’t know about. 

However, if you do have a disease, you’ll likely notice other unusual symptoms along with your lack of energy. Here are some of the most common conditions that could make you feel tired:

Anemia

Those who suffer from anemia have lower-than-normal low red blood cells, which reduces the oxygen levels in their organs, including the brain. 

Anemia will make you feel tired and weak. A blood test will reveal whether you have anemia or not.

Chronic Fatigue Syndrome

People who rarely walk or exercise are at more risk of developing a condition called Chronic Fatigue Syndrome (CFS), which can increase tiredness and demotivate you to exercise.

However, if you resist the temptation and exercise anyway, your condition will significantly improve. Chronic Fatigue Syndrome isn’t all that hard to treat, anyway.

Fibromyalgia

In simple terms, fibromyalgia is a condition that causes muscle and joint pain. It’s usually accompanied by fatigue, which might explain why you’re feeling drained.

Heart Disease

Heart disease is any condition in which your heart can’t perform its functions normally. It’s often linked with fatigue.

Vitamin Deficiency

Lack of essential vitamins, especially vitamin E, will make you always tired.

Hypothyroidism 

Hypothyroidism means that your thyroid gland produces an excess amount of the thyroid hormone. A blood test will determine whether you suffer from this medical condition or not.

High Blood Pressure

A higher-than-normal blood pressure will cause your energy level to drain and cause fatigue.

Overconsumption of Energy Drinks

Alright, energy drinks contain a huge deal of caffeine, and you’ll definitely feel more energetic once you drink, but they result in tiredness in the long term. 

Also, keep in mind that most energy drinks have high sugar content, which makes things worse.

Drinking Alcohol

This one is pretty obvious, but continuous hangovers will increase your fatigue for god knows how long.

10 Tips That Can Help You Stop Feeling Tired All Day.

OK, now that we’re on the same page with regard to what can make you feel tired and depleted, here are some tips that will help you feel less drained:

1. Follow a Healthy Diet Plan After Consulting Your Doctor

Adopting a healthy diet will almost certainly make you feel more energized. Eat foods that are rich in healthy carbs, protein, fibers, and healthy fats. Also, make sure you avoid foods that are high in added sugars, sodium, and saturated fats.

Oh, and don’t forget to stick to your recommended daily calorie intake to avoid unnecessary weight gain or losing weight excessively because in both cases, you’ll be prone to fatigue. 

However, if you want to get back in shape, you can either go on a calorie deficit if you want to lose weight or on a calorie surplus to gain weight.

2. Drink Less Alcohol

Limiting your alcohol intake will automatically reduce fatigue and make you more active and productive.

3. Try CBD Oil

CBD oil can do wonders when it comes to reducing tiredness. There are several products on the market that may or may not contain the appropriate amount of CBD oil, but Saha’s CBD Tinctures are definitely worth giving a shot. Looking into something quick and easy, try their softgels which are a great place to start for CBD newbies.

4. Stay Hydrated

Your body is 75% water, and that’s why you need to stay hydrated round the clock to keep your body organs healthy and feel less tired. 

The average adult male needs around 15.5 cups of water every day, while women need 11.5 cups.

5. Exercise

Exercising 3-5 times per week can positively impact your health and make you more active. If you don’t have the time to go to the gym, you can do some quick exercises at home daily. Another thing you can do is to incorporate exercise throughout your day. 

For example, you can take the stairs instead of the elevator. You can also walk your way to work if it’s not too far from your house. Just make sure that you consult your doctor before engaging in any high-intensity activities.

6. Sleep!

Getting some high-quality sleep every night is something that your body will definitely thank you for. You’ll feel more energetic and productive while also avoiding common side effects of poor sleep, like headaches and feeling tired all day.

According to the NHS, the average adult needs 7 hours of sleep every night for optimum organ functions. The key here is to make sure that your sleep is uninterrupted, allowing your brain to go through the full sleep cycle.

Also, consider sticking to a fixed sleep routine to control your body clock. Waking up and sleeping at the same time every day has been linked to reduced fatigue and better sleep quality.

Also, consider talking to a sleep specialist.

7. Reduce Caffeine Intake

Reducing or cutting out caffeine can be a hard yet effective step that will help you feel less exhausted. If you plan on cutting it out, then do it immediately. You can’t take this one gradually.

If you really need to get that cup of coffee every day, make sure that you drink it before 2:00 PM.

8. Meditate

Meditating using some form of yoga can definitely help you reduce stress and anxiety, which will positively impact your overall health and make you less tired.

Try to practice first thing in the early morning during sunrise and maybe right before sunset, too. Do it in an open place, if possible, like your backyard or roof.

9. Quit Smoking

Similar to anemia, smoking reduces oxygen flow to your organs and makes it harder for you to perform even the least intense exercises.

It’s a hard step to take, but many have done it, and they’ve reported that their energy levels skyrocketed within a few months of quitting. 

10. Relax!

The last piece of advice we have for you is just to relax. Cut any negative thoughts out of your brain, take care of your well-being, and have some fun with your friends and family. Don’t beat yourself every time you’re feeling under the weather; it happens to the best of us.

Final Thoughts

To recap, there’s a lot you can do to stop feeling tired all day and gradually regain your energy. 

Pinpointing the exact reason(s) why you could be fatigued will help you tackle the problem more effectively. Then, all you have to do is make a few lifestyle changes, and you’ll start reaping the benefits sooner or later.

However, if the fatigue isn’t going away no matter what you do, talk to your doctor just to make sure that you’re not sick.

About the Writer

Kehlia D.

Kehlia is a freelance writer with degrees in Chemistry, Plant Science and Agricultural Technology and focusing on cannabinoid science. Her studies and research have taken her to three continents and she is currently digital nomading in Israel while studying the CBD industry based there.