Does it seem like you’re tired all the time, even when you get the recommended amount of sleep? There could be other unexpected factors that have to do with your seemingly permanent state of exhaustion. Take a look at some problems you may be facing, and some tweaks you can make to feel more energized in your daily life.
You’re Skipping Exercise When You’re Tired
If you skip exercising because you’re tired, then you’re not doing yourself any favors. Exercising as little as 20 minutes a day for three days a week makes healthy adults feel less fatigues and more energized.
You’re Not Drinking Enough Water
According to dietitian Amy Goodson, even being slightly dehydrated can take a toll on energy levels.
Dehydration causes a reduction in blood volume, explains Goodson, which makes the blood thicker. This requires your heart to pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs. To calculate your normal fluid needs, take your weight in pounds, divide in half and drink that number of ounces of fluid a day, Goodson recommends.
You’re Not Getting Enough Iron
Not getting enough iron can cause you to feel sluggish and irritable. Foods like lean beef, kidney beans, tofu, eggs (with the yolks), dark leafy green veggies, buts and peanut butter (all paired with foods high in vitamin C) will boost your iron intake.
You’re Skipping Breakfast
Breakfast is what jumpstarts your metabolism and your day. So if you’re skipping it, you’re not giving your body the fuel it needs to perform. Making sure you eat breakfast when you wake up, and including whole grains, lean protein and healthy fats, will help you feel more energized. Try oatmeal and peanut butter or smoothies with a scoop of protein powder for quick, effective breakfasts.
You Have Trouble Saying “No”
If you’re constantly trying to please other people, it’s likely taking a toll on your own energy and happiness. So really think about the things you’re doing on a normal basis and the different directions you’re being pulled in. If there are certain things you’re doing just to please others (and it’s making you stressed and tired), practice saying “no” once in a while (or more).
You Have a Messy Office
A cluttered workspace can mean a cluttered mind. Clutter can actually mentally exhaust you and impede your ability to focus. So at the end of a day, make sure you organize your work are to get a fresh, clean start in the morning.
You Have a Glass of Wine or Two Before Bed
A nightcap can feel like an excellent idea after a long, hard day. But having a drink or two right before bed can actually mess with your sleep cycle. At first, the alcohol will depress the central nervous system and make you sleepy, but then, it has the reverse effect.
“But it ultimately sabotages sleep maintenance.” Alcohol creates a rebound effect as it’s metabolized, which creates an abrupt surge in the adrenaline system, [Dr. Allen Towfigh] says. This is why you’re more likely to wake up in the middle of the night after you’ve been drinking. Dr. Towfigh recommends stopping all alcohol three to four hours before bedtime.
Read more over at Time.