Do you experience chronic fatigue? Here are the reasons you may feel tired throughout the day and how you can turn it all around and feel energetic.
Our current society is more exhausted than it has ever been. While there are many reasons why people are tired all the time, the situation has become too dire. People have had to come up with an acronym to represent the phrase 'tired all the time.' TATT.
Some of the most common reasons for experiencing fatigue include medical conditions, leading wrong lifestyles, and poor sleep cycles. Being TATT, tired all the time, can be debilitating. The condition can affect your lifestyle, your success, and even your mental health.
What are some of the reasons that could be causing you to feel fatigued, and what can you do to turn it around?
Medical Conditions: Sleep Apnea
Sleep apnea is a medical condition that causes you to stop and start breathing at night randomly. Sleep apnea is often common in people who're genetically predisposed to have narrow throats, people who smoke, and those who drink too much alcohol.
The primary sign of sleep apnea is snoring. What happens is that the soft tissues at the back of your throat become weak, especially after long periods of smoking, and collapse into your throat, restricting the airway.
When the airway is restricted at night, it causes your brain and your other body parts to have a low oxygen supply. If your body lacks enough oxygen, it may result in poor sleep quality, which may cause you to feel fatigued the morning after.
The simplest remedy for this type of sleeping condition is to find a proper sleeping position. Doing this helps keep your airway open so that your body gets the amount of oxygen it needs. You should also follow a workout routine if your sleep apnea comes about due to obesity.
It would also be best to avoid alcohol and smoking, which will help you sleep better and improve your general physical and mental health.
Stress
When you experience stress, your body releases the stress hormone, cortisol, that puts your body in a fight or flight mode. The fight or flight state is significant in our day-to-day interactions, and it is the main reason we've survived thus far as human beings.
However, that being said, the fight or flight state uses up a lot of energy, which causes you to feel tired all the time. Constant stress can be debilitating, but there are several changes you can make to manage your life and make it better.
The most crucial step you should take is to get help from a professional psychologist to manage your stress. It would be best if you then strived to live better, eat better, and exercise. It would be best if you also had a healthy daily routine by equitably distributing your hours and ensuring that you have enough sleep.
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If you're depressed, then a therapist may give you an anti-anxiety and/ or an anti-depressant prescription to help manage your anxiety and stress levels.
Sleep Hygiene Tips: Stay Away From the Bad And Keep the GoodSedentary Lifestyles
Your lifestyle could also be a substantial contributing factor in your energy levels. You may start feeling constantly fatigued if your daily routine doesn't have activities that require you to get up and stay active.
If you have an office job that requires you to sit behind a desk all day, for instance, or you work from home, then the chances are that you'll busy all through the day. Your schedule increases the chances for you to feel constantly fatigued. You need to get up and do more activities that will help keep you fit and energized.
If you want to feel more energized, then you should fit a workout routine into your schedule. Working out for at least thirty minutes a day pumps your body with endorphins, which will keep you energized, keeps you fit, and provides a healthy distraction from your daily routine.
Unhealthy Sleep Cycles
The circadian rhythm is your body's natural process that is responsible for your sleep-wake cycle. The circadian rhythm is often triggered by light and darkness. The darkness triggers your body to produce more melatonin at night, making you tired, causing you to sleep.
The morning sunlight causes your body to reduce the levels of melatonin it produces and this, in turn, causes your body to wake itself up, making you more alert. However, following abnormal sleep cycles can disrupt the circadian rhythm, increasing your levels of fatigue.
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It would be best if you had a sleep routine to ensure that you've gotten at least nine hours of sleep, preferably at night. It would be best if you also managed your sleeping quarters in such a way that you get quality sleep every night. Get rid of any bright lights, electronics, and ensure that your bedroom is as quiet as possible.
Getting quality sleep provides your body with the time it needs to relax, replenish its energy reserves, and eliminate any toxic waste. Better sleep should be your number one priority if you want to have a healthy body and mind.
Alcohol, Cigarettes, and Stimulants
Drugs and stimulants have profound effects on sleep patterns because they affect the circadian rhythm. Drugs and sleep have such a deep connected relationship whereby a change in one can result in changes in the other.
Using alcohol and other drugs as a sleep aid
There are two reasons why most people take drugs. To help them sleep or to keep them awake. People use alcohol, for instance, as a sleep aid, a nightcap. However, using drugs to help you sleep creates a dependency, making it more challenging for you to sleep without using the drug.
The same goes for sleep medication.
Using stimulants to help you stay awake
Stimulants contain chemicals that alter your brain's chemistry to keep you alert, even when you are fatigued and need rest. Stimulants can affect your sleep-wake cycle, causing you to lack sleep even when you should be sleeping.
Drugs can affect your brain's chemical composition and lead to dependency. However, your mind is amorphous, and whatever it has learned, it can be taught to learn another way.
Quitting drugs can seem a bit hard, but compared with the benefits of increased energy levels, better sleep, and a healthy lifestyle, it is a small price to pay. If you want to enjoy the benefits of a healthy lifestyle, then the best thing you could do for yourself is to quit drugs, smoking, and alcohol.
Hydrating
Constant fatigue can be a sign of dehydration. How? You may ask. Your body is 70% water, and at any time of the day, there are more than a billion chemical reactions taking place within. Your body needs water to facilitate these chemical reactions.
Have you ever noticed how you get a crushing headache, hangover after drinking a little too much the previous day? The reason behind this is quite simple. Alcohol is concentrated and when you drink more than a couple of bottles is absorbs water from your system to make it less concentrated.
Dehydration affects the brain more than other organs since it has a higher water percentage than other organs. Therefore, even a slight reduction can affect its chemical balance, causing migraines. Hydration helps increase your energy levels since it provides the perfect environment for metabolic reactions.
Drinking lots of water, especially during the day, has many benefits, like healthy, soft skin, better moods, and increased energy levels. Hydrating will also help you have longer, quality sleep. Ensure you have with you a reusable water bottle filled at all times that you can drink from as you go about your day's activities.
Have a Consistent Sleep Routine
There is a significant difference between a sleep cycle and a sleep routine. While the sleep cycle concentrates on when you go to bed, sleep routines emphasize what you do before, during, and after you go to sleep.
Not having a consistent sleep routine is one of the major reasons most people have problems with their energy levels. Having a sleep routine helps provide you with cues that ease you into sleeping faster every night.
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Sleep routine ensures that you get enough quality sleep each night. Sleeping and waking up at the same time each day helps your body properly re-allocate its energy leaving you more energetic during the day when you need it the most.
Conclusion
However, the chances are that other underlying conditions could be causing you to feel tired all the time. Solving these underlying conditions will help you lead a more fulfilling and energetic lifestyle.
If you feel like your condition is due to stress or anxiety, you should see a psychiatrist for assessment and treatment. You could also see a sleep therapist who'll assess your sleep routine and give you tips on what you could do to sleep better at night.
It would be best to make lifestyle changes such as exercising, avoiding alcohol and drugs, and ensuring that you have a healthy sleep routine. Sleep better for a healthy body and mind!
