This article discusses 7 reasons you’re always tired and how to get rid of tiredness fast.
These days, tiredness is getting more and more prevalent. Research survey shows that in the United States alone, about 20% of people claim it interferes with living a normal life.
And, as it turns out, it’s not just high amounts of stress that can make us feel sleepy and weary throughout the day.
20% to 60% of cases are caused by physical rather than mental disorders, many of which are difficult to detect.
Reasons Why You’re Always Tired
There are many possible reasons for tiredness. They can be classified into three broad categories:
- Physical health conditions
- Lifestyle factors
- Mental health issues
RELATED: How To Program Your Brain For Success
Physical Health Conditions
Many medical disorders might also result in tiredness. Examples include:
- Arthritis
- Anemia
- Fibromyalgia
- Cancer
- Diabetes
- Kidney disease
- Liver disease
- Emphysema
- Sleep disorders, such as insomnia
- Eating disorders, such as anorexia
- Autoimmune disorders
- Congestive heart failure
- Chronic fatigue syndrome
- Infections, such as cold and flu
- Hypothyroidism, or underactive thyroid
- Hyperthyroidism, or overactive thyroid
RELATED: Garlic And Its Role In Arthritis Management
Lifestyle factors
If you’re tired, your activities and other lifestyle choices could be the cause. For example, tiredness can be caused by:
- Boredom
- Grief
- Physical exertion
- Lack of physical activity
- Lack of sleep
- Using illicit drugs, such as cocaine
- Consuming too much caffeine
- Periods of emotional stress
- Using alcohol regularly
- Being overweight or obese
- Not eating a nutritious diet
- Taking certain medications, such as antidepressants or sedatives
RELATED: 5 Reasons Why People Die When Sleeping
Mental health issues
According to studies by SB Harvey, mental health issues can also cause tiredness. Tiredness is a common symptom of anxiety, depression, and seasonal affective disorder.
How To Get Rid Of Tiredness Fast
Below are the proven ways to get rid of tiredness according to research:
1. Drink more water
Stay properly hydrated to keep your body running at optimum levels.
A 2014 study found that increasing water intake can boost energy levels and improve sleep quality. Dehydration can cause snoring, hoarseness, leg cramps, and decreased alertness and mental clarity.
RELATED: 9 Situations When Drinking Water Should Be Strictly Avoided
2. Eat a balanced diet
One reason to eat a healthy, balanced diet is to increase your energy levels.
Consume entire, fresh foods from a range of dietary groups to ensure adequate nutrient intake.
Combine unprocessed carbohydrates with protein for long-lasting energy. Include lots of fiber and anti-inflammatory foods.
A well-balanced diet supports healthy digestion, which aids in the clearing and cleansing of the body.
Studies have connected irritable bowel syndrome (IBS) to constant tiredness. Some foods may even help to prevent and manage IBS, which can drain your vitality.
RELATED: Balanced Diet Food Time Table For Adults
3. Eat more often
Some people may benefit from eating smaller, more frequent meals throughout the day. This will help to regulate your blood sugar levels.
Prefer whole grains and other complex carbs. These take longer to digest than refined carbohydrates, which prevents blood sugar fluctuations.
If you start eating regularly, keep track of your portion sizes to avoid gaining weight.
RELATED: Stop Eating These 5 Food Combinations If You Want To Live Long
4. Reduce stress
According to research by Thayer, stress may reduce your mental and physical energy, preventing you from going about your day smoothly.
Stress hormones can have a severe effect on your sleep, body systems, and general health.
Reduce stress in whichever way your heart wishes. Go to the spa for a massage.
Tai chi, meditation, and yoga are all excellent mindfulness techniques. Alternatively, read your favorite book or watch your favorite TV show.
RELATED: What Food Combination Causes Sudden Death?
5. Stay away from alcohol
Alcohol disrupts your body’s balance and leads to poor sleep, particularly if you’re dehydrated.
Even if drinking appears to help you fall asleep, you will not sleep as deeply.
When you do consume alcohol, drink responsibly and try to have as many alcohol-free days as possible.
6. Get enough sleep
Getting enough sleep is important if you want to stay energized throughout the day. Relax before going to bed, and consider doing some mild stretches.
RELATED: The Benefit Of Sleeping Positions At Night Time
Improve your sleeping environment by keeping it clean and maintaining an appropriate temperature.
To improve your sleep quality:
- Try guided relaxation, meditation, or yoga
- Purchase a comfy mattress, pillow, and blanket
- Wear loose, natural textiles
- For mental clarity, journal before bedtime
- Establish consistent sleep and wake-up times
- Use earplugs and eye masks
7. Get regular exercise
The benefits of regular exercise are widely acknowledged. Exercise causes the release of endorphins, which naturally boosts energy levels. It can also result in better sleep.
RELATED: How To Use Exercise To Combat Depression
According to a 2008 study, regular exercise can help alleviate fatigue symptoms.
Over six weeks, 36 sedentary young adults engaged in either low- or moderate-intensity physical activity. Both groups reported increased energy levels.
Participate in at least two hours of moderate-intensity exercise every week. Find a workout buddy or employ a personal trainer to help you keep to your fitness routine.
When To Talk to your doctor
If you believe your tiredness is exceptional or accompanied by other symptoms, you should consult your doctor. Feeling tired may be caused by an underlying health condition, which should be examined.
RELATED: 8 Foods That Make You Urinate A Lot At Night
The following conditions can lead to tiredness:
- Sleep apnea
- Heart disease
- Fibromyalgia
- Liver or kidney conditions
- Obesity
- Food allergies
- Diabetes
- Rheumatoid arthritis
- Chronic fatigue syndrome
A Word From GetMe Treated
Make lifestyle modifications to improve your energy levels. Begin with what appeals to you the most, then progress from there.
You’ll most likely notice an improvement in your energy levels, allowing you to feel your best every day.
Above all, respect your body and how you feel. Take a break and allow yourself to relax as needed. Avoid pushing yourself beyond your limits and stick to a healthy plan of action.
How To Get Rid Of Tiredness Fast FAQs
Why am I tired in the morning?
You could be sleepy in the morning for a variety of reasons, including little sleep or dehydration.
What makes tiredness go away?
Increase physical activity – Physical activity increases energy levels, but a sedentary lifestyle is a known source of exhaustion.
Why am I so tired a lot?
Nutritional inadequacies, sleep difficulties, caffeine consumption, and chronic stress.
How tired is too tired?
We all have spells of low energy. Even a week of being more tired than normal is not uncommon.
How do I force myself to not be sleepy?
When you’re tired yet need to stay awake, sipping some caffeine, taking regular breaks, or eating a small snack will help you fight sleepiness.