Why am I always tired and have no energy?

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It's no secret that the United Kingdom is one of the most sleep-deprived countries in the world. A survey found that people in the UK get an average of six hours and 41 minutes of sleep.

That's well below the recommended eight hours. And it's not just adults who struggle to get enough sleep – a 2017 report by CB Insights found that teenagers are some of the most sleep-deprived, getting an average of seven hours and 36 minutes of shut-eye a night.

So why are so many people chronically exhausted? And more importantly, what can be done about it?

In this blog post, we'll take a look at some of the reasons why we are so tired and offer some advice on how to get more restorative slumber.

Reasons why you feel tired all the time

There can be many reasons why you might be feeling tired all the time. Let's take a closer look at each of these.

You're not getting enough sleep

If you're not getting enough sleep, it's no surprise that you'll be feeling tired during the day. Most adults need around eight hours of sleep per night, but some people need more or less than that.

If you're regularly not getting enough sleep, it can have a big impact on your physical and mental health.

To make sure you're getting enough sleep, establish a regular bedtime routine and try to stick to it as much as possible.

This means going to bed and waking up at the same time each day, even on weekends.

You have a medical condition

There are a number of medical conditions that can cause fatigue. These include anaemia, heart disease, sleep apnoea, sleep disorder, diabetes, imbalance in thyroid hormones, chronic fatigue syndrome, mental health issues, and other symptoms.

If you think your fatigue might be due to a medical condition, it's important to see your doctor, who'll order a blood test to diagnose you accurately.

Furthermore, blood pressure medications can also negatively affect your energy levels by causing poor-quality sleep.

You're not eating healthy

What you eat has a big impact on how you feel during the day. If you're eating lots of processed foods or foods high in sugar, you'll likely find yourself feeling fatigued before long. To avoid this, make sure to include plenty of fresh fruits and vegetables in your diet. Also, try to limit your intake of caffeine and alcohol.

You're not exercising

Exercise is essential for keeping your body functioning properly. If you're not active, your body will start to deteriorate and you'll begin to feel fatigued more easily.

To make sure this doesn't happen, aim to exercise for at least 30 minutes on most days of the week.

It doesn't matter what type of exercise you do; just pick something that you enjoy and that suits your level of fitness.

You're under stress

Stress can take a big toll on your body and mind, leaving you feeling exhausted both physically and mentally.

If you think stress might be the cause of your fatigue, there are a number of things you can do to combat it. Exercise, meditation, and deep breathing are all effective stress-busters.

You should also try to avoid excessive amounts of caffeine and alcohol, as these can make stress worse.

You're Using Electronic Devices Before Bedtime

Do you like to wind down at night by scrolling through social media or watching TV? If so, you may be inadvertently causing yourself to feel more tired during the day.

The blue light emitted by electronic screens can interfere with your body's production of melatonin—a hormone that helps regulate your sleep cycle.

This is because our bodies are designed to produce melatonin in response to darkness, not artificial light

If you want to get better sleep at night, it's important to limit your exposure to blue light in the evening hours.

Try reading a book or taking a relaxing bath before bed instead of using your electronic devices. You may also want to invest in a pair of blue light-blocking glasses to wear in the evening

You're Not Drinking Enough Water

Dehydration can also cause fatigue. Even if you're not feeling thirsty, drinking plenty of water throughout the day is important.

Signs that you might be dehydrated include dark-coloured urine and feeling dizzy when standing up too quickly.

If you often find yourself feeling tired, make sure that you're drinking at least eight glasses of water per day and more if you exercise frequently or are exposed to hot temperatures

You're Not Eating Healthy Foods

What you eat can also affect how well you sleep at night and how energized you feel during the day.

If you frequently eat foods that are high in sugar or simple carbohydrates, for example, you may experience what's known as a "sugar crash."

This is when your blood sugar levels drop suddenly after eating sugary foods, leading to feelings of fatigue and irritability.

To avoid this problem, ensure that your diet includes plenty of complex carbohydrates, healthy fats, and protein.

These nutrients will help stabilize your blood sugar levels and give you sustained energy throughout the day.

Consequences of Sleep Deprivation

One of the most common consequences of sleep deprivation is weight gain. When you don’t get enough sleep, your body produces more ghrelin, a hormone that increases appetite. At the same time, your body produces less leptin, a hormone that suppresses appetite.

These hormones work together to regulate hunger and energy levels. So when you’re sleep deprived, you’re more likely to feel hungry and have less energy to exercise. This can lead to weight gain over time

Sleep deprivation can also cause anxiety and depression. Studies have shown that people who are sleep deprived are more likely to experience anxiety and depression symptoms. This is because sleep deprivation causes changes in the brain that can impact mood and emotions. If you’re struggling with anxiety or depression, getting enough rest might help ease your symptoms

Get Plenty Of Sleep

This might seem like obvious advice but it's important to make sure you're getting enough sleep every night. If possible, aim for seven to eight hours of sleep per night.

If you find it difficult to fall asleep or stay asleep, there are a number of things you can do to improve your sleep habits. These include avoiding caffeine before bedtime and creating a relaxing bedtime routine, including winding down for 30 minutes before sleep by reading or taking a bath.

Exercise Regularly

Exercise is great for boosting your energy levels as it increases endorphins (feel-good hormones) in your body while also helping improve your sleep quality.

Try to exercise for at least 30 minutes most days of the week.

Moderate-intensity activities such as walking or biking are ideal if you're starting from scratch but feel free to do whatever type of exercise you enjoy most."

Eat A Healthy Diet

Eating nutritious foods helps improve your energy levels by providing your body with essential vitamins and minerals."

Try to eat plenty of fruits, vegetables, whole grains, and lean proteins while limiting processed foods, sugary drinks, and alcohol."

Drink Plenty Of Water

If you’re feeling tired, one of the first things you should do is reach for a glass of water. dehydration can lead to fatigue, so it’s important to ensure that you’re staying hydrated throughout the day.

The Institute of Medicine recommends that women consume at least 91 ounces of water per day and men consume at least 125 ounces per day.

So, if you’re not meeting these recommendations, it might be time to up your water intake. aim to drink eight 8-ounce glasses of water per day, and be sure to drink even more if you’re exercising or spending time in hot weather.

Take A Power Nap

If you’re still feeling tired after drinking plenty of water, then it might be time for a power nap.

Taking a short 20-30 minute nap can help increase your energy levels and improve your mood.

Just make sure not to nap for too long, as doing so can actually make you feel more tired when you wake up.

Napping for too long can also interfere with your sleep at night, so it’s important to keep your naps short and sweet.

Cut Back On Caffeine

Caffeine is a common go-to for people who are looking for an energy boost, but it’s important to remember that too much caffeine can actually have the opposite effect.

If you find that you’re relying on caffeine more and more in order to get through the day, then it might be time to cut back.

And if you find that cutting back on caffeine isn’t enough, then it might be a good idea to consult with your doctor, as fatigue could be a sign of an underlying medical condition.

Bottomline

Feeling tired all the time is no fun. Hopefully, this article has helped shed some light on why you might be feeling this way, as well as some tips on how to boost your energy levels.

If you think an underlying medical condition might be causing your fatigue, see a doctor so they can diagnose and treat the problem appropriately."

In the meantime, you can try ordering a tired test to see if you are deficient in any vitamins and minerals.

You can also follow some or all of the tips above to help give yourself a much-needed boost.