There are many causes of being tired. Most of the time there are some simple things that you are or are not doing that can be contributing to tirdness. There are also some other medical things that might need checking if simple changes haven’t worked.
The biggest simple things that can affect how tired you might feel are
1. Exercise
regular exercise that is finished at least three hours before bedtime, so you have time to wind down. Exercise actually gives you more energy by improving your cardiovascular health delivering more oxygen and nutrients to your tissues. Almost all the studies that have looked at this question have found the same thing: Sedentary people who start exercising feel much less fatigue than those who don’t. As little as 3 times a week for 20 minutes can make a difference
2. Sleep
It seems obvious, but many people don’t get enough sleep. Most healthy adults need between 7-9 hours of sleep a night. Quality of sleep is important too. Avoid caffeine and alcohol in the hours just before bedtime, turn off the TV and mobile phone before bed, and keep your bedroom quiet and restful. Late nights on weekends can throw out your usual sleep patterns so weekend naps might be a great idea to help catch up on lost hours.
3. What you eat
Using caffeine and sugar to get through the day can make you more fatigued as your blood sugar levels fluctuate. A balanced, healthy diet with fruits, vegetables, and lean protein is really important. Make sure that you are consuming all of the nutrients you need for your lifestyle. Strict dieting while increasing exercise can also leave you feeling tired. Make sure your diet has enough good sources of Iron rich foods such as lean beef, kidney beans, tofu, eggs (including the yolk), dark green leafy vegetables, nuts, and peanut butter. Skipping meals especially breakfast can also leave you feeling tired.
Other things that might be having an effect:
How much water you drink.
Being even slightly dehydrated can have an effect on energy levels and also lead to headaches.
Anxiety
Constant or bouts of anxiety from the very mild to severe can make you mentally exhausted. Getting outdoors, meditating, exercising, or sharing your concerns with a professional or friend may help you better cope and control anxiety levels.
Having a break
When was the last time you had a break? Allowing yourself to truly unwind allows your mind and body to rejuvenate Taking breaks can help you become more creative, productive, and effective.
Alcohol
Alcohol initially depresses or relax the central nervous system, producing a sedative effect, but hours later as it is being broken down it can have the reverse effect creating a surge in the adrenaline system making you more likely to wake up in the middle of the night after you’ve been drinking. Ideally you should not have alcohol three to four hours before bedtime.
Could It Be Something Else?
If you’ve tried all the things mentioned above it might be worth seeing your GP as there are also many medical reasons for chronic tiredness
- Anemia. – can be caused by many things but is easily diagnosed with a blood test.
- Thyroid problems. – Over- and under-active thyroids both can cause fatigue and again a simple blood test can check
- Diabetes. -That is undiagnosed or poorly controlled can be picked up in a blood test
- Depression. – If your feelings of exhaustion are accompanied by sadness and loss of appetite, and you just can’t find any pleasure in things you once enjoyed, you may be depressed. Your doctor is the best person to see about getting treatment
- Other sleep problems. – When no other conditions can explain tiredness a sleep study can be useful, especially if you snore. Snoring can be part of obstructive sleep apnea, in which people briefly stop breathing several times a night which if diagnosed can be treated.
- Other health issues. – many other health issues can have tiredness associated with them and can be diagnosed and investigated by your GP