5 Unexpected Reasons Why You Are Always Tired
And What To Do About It
Its 10am in the morning and I’m already yawning.
How can I be tired already?
The day is just starting to begin.
If I’m being honest with myself being tired has been my usual state of existence.
And I know I’m not the only one. But that shouldn’t be the case.
I like to think that I do all the usual things that doctors recommend.
- I get decent sleep around 8 hours (except on those nights where I fall down the YouTube rabbit hole)
- I exercise a few times per week
- I eat pretty healthy (excluding the times when I eat junk food at friends parties)
But nevertheless, I could not shake this feeling of being lethargic and drained of all energy.
Yet, after doing some research I found that there are many more reasons that could explain your tiredness that many people seem to overlook.
Waking Up At The Wrong Time
Have you heard of the term ‘sleep phases’?
Well, it turns out that we humans have a natural sleep cycle that has been ingrained in us since the dawn of time. Your circadian rhythm dictates your feelings of wakefulness throughout a 24hr period based on how light the day is.
This explains why humans are most alert when the sun is shining and tend to sleep when its dark outside. Most people feel the strongest desire to sleep from 1pm to 3pm and 2am to 4am, however these times are different from each individual.
As humans we have 4 sleep stages.
NREM Stage 1
This is when you enter sleep mode where your body begins to transition from wakefulness to sleep. This happens as soon you lie down on your bed where this state usually lasts from 1 to 7 minutes. You will tend to lose awareness of your surroundings and time as you fall into deeper into this stage.
During this stage, your body:
- Decrease in body temperature
- Release of melatonin (the sleep inducing hormone)
- Your brain slows down
- Your heartbeat and breathing also slows
NREM Stage 2
You will spend 50% of your sleep cycle in this phase which lasts 20 minutes per cycle.
- You are less aware of your surroundings
- Your body temperature drops and your eyes droop
- Your heartbeat and breathing starts to regulate
This is also the stage where your brain consolidates the information that you learnt throughout the day.
NREM Stage 3
This is referred to the delta stage, where your brain waves become more slow as you enter deep sleep.
Getting enough deep sleep allows you to feel refreshed the next day.
- Your muscles will start to relax
- Your blood pressure drops
- Your breathing slows
- You will progress into your deepest sleep
REM sleep
REM sleep is the fourth stage in your sleep cycle. In this stage, your body is temporarily paralyzed but your mind is still aroused with mental activities, like when you are awake.
REM sleep happens after 90 minutes after falling asleep.
- Your brain lights up with activity
- Your body is relaxed
- Your breathing is faster
- You eyes move rapidly
- You dream
Your body has different types of sleep cycles. There are 4 chronotypes and which will help you to understand your sleep type and energy levels.
What to do: Knowing what types your body best functions will allow you to use your energy productively.
Lack Of Sunlight
Did you know lack of sunlight exposure can lead to feeling more fatigued?
The lack of sunlight causes your brain to produce more melatonin, the hormone that makes you sleepy.
This can also contribute to a vitamin D deficiency, particularly if you work indoors all day.
Getting more sunlight will increase your serotonin levels and will also decrease depression and anxiety, as well as prevent Seasonal Affective Disorder (SAD).
What to do: Go outside and get some sunlight.
Over Reliance On Energy Drinks
There are many drinks that promise quick energy like coffee, energy drinks and other sugary beverages.
A study in sleep deprived adults found that taking a energy shot lead to small improvements in mental function and alertness.
However, while these energy drinks will give you a short boost in energy, they lead to a fatigue rebound.
Drinking caffeinated beverages in the afternoon can interfere with sleep quality and may impact your energy levels in the next morning.
What to do: Cut back on energy drinks.
Chronic Stress
You may be dealing with high levels of stress.
According to several studies, having chronic stress levels can lead to feelings of fatigue and overwhelm.
Likewise, how you respond to stress can influence your tiredness.
One study found when university students tried to avoid stress, it led to higher levels of fatigue.
However, while you may not be able to avoid all stressful situations, there are strategies to manage it like body-mind practices and mindfulness.
What to do: Check your mental health.
Living A Sedentary Lifestyle
Most of us spend more time sitting at our desks than walking around.
Many of us think that exercising will make us more tired when its actual the complete opposite.
There have been many studies that show physical activity can reduce fatigue and other illnesses like cancer.
However, another reason could be Chronic Fatigue Syndrome (CFS), which is extreme fatigue on a daily basis.
Research suggests people with CFS have low endurance and strength levels which limit their ability to exercise. However, you should speak to a health professional if you believe you may have the syndrome.
What to do: Replace sedentary activities with more physical movement.
Conclusion
To summarise these are the 5 reasons why you be feeling more tired than usual.
- You are waking up at the wrong time
- You are not getting enough sunlight
- You are relying on energy drinks
- You are chronically stressed
- You are living a sedentary lifestyle
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