Why you feel tired all the time

shutterstock_194882474.jpg

If you’re addicted to the snooze button, often feel groggy by noon or find yourself yawning at your desk all afternoon, you aren’t alone. Feeling tired all day is a common problem in the United States, where 13.5 percent of adults regularly feel exhausted, according to the Centers for Disease Control and Prevention (CDC).

You may know why you are so tired, particularly if it’s a temporary problem. But if it’s a regular occurrence, you may find yourself looking for explanations. Here are a few common causes of exhaustion, plus some tips for feeling more refreshed.

Why you might be tired all the time

Poor sleep habits

While it may seem obvious, poor sleep habits are actually quite a problem in the U.S. — where one in three adults are not getting enough sleep, according to the CDC. Most adults need seven or more hours of sleep, according to the National Heart, Lung, and Blood Institute.

You can get more sleep with these tips:

• Set an alarm for bed. You probably set an alarm to wake up. Now, try setting an alarm for bedtime. This will help you develop a set routine of going to bed at the same time every night and waking at the same time each morning. The alarm will serve as a signal to turn off the television or put away other electronics so you get to bed at a decent time. To make it even easier, some smartphones offer a bedtime setting.
• If you can’t sleep, take a break. Don’t lie awake in bed for more than 10 to 20 minutes. If your mind is racing, get out of bed and write down things that might be troubling you or make a list of what you want to complete tomorrow. You can also read a book under a dim light or sit quietly until you are sleepy, then go back to bed.
• Limit screen time before bed. Minimize blue light from electronic devices two to three hours before going to bed.

Poor diet

Food and drink choices can sabotage your energy levels. Limit caffeine to early morning hours, avoid alcohol and stay away from sugary or fried foods to stay more alert. A few more ideas to give you energy:

• Drink more water. Dehydration makes you less alert and can zap your concentration and decrease energy levels. Drinking more water can help you feel refreshed.
• Eat smaller meals more often. Eating healthy, small meals every three hours may stabilize your blood sugar level and keep you more alert during the day. Think fruits, vegetables and lean proteins. For example, plain Greek yogurt with berries or an apple with nut butter.
• Shed extra weight. Even small reductions in body fat improve mood, energy and quality of life.

Lack of exercise

The last thing you might want to do when you’re exhausted is a workout. But, exercise boosts your energy levels and improves the efficiency of your heart, lungs and muscles. In addition to 30 minutes of moderate activity daily, try these tips:

• Spend less time sitting. You’ll have more energy if you break up stretches of sedentary activity with some movement. Make it a habit to get up, walk and stretch every hour.
• Build more movement into your day. The human body is designed to move. Even small amounts of movement count. Walk instead of drive. Park far away. Take the steps instead of the elevator.

Medical conditions

If you’re not sure where your tiredness is coming from, it’s important to rule out potential health problems. Fatigue is a common symptom of many illnesses, including diabetes, heart disease, arthritis, anemia, thyroid disease and sleep apnea.

• Talk to your doctor. If you feel unusually tired and can’t figure out the cause, tell your primary care provider.
• Consider your prescriptions. Many prescriptions have drowsy side effects. Talk to your doctor about fatigue-causing medications you may be taking or possible drug interactions that may be making you feel tired.

Improve your sleep hygiene for more restful sleep

Do you have good sleep hygiene? Your sleeping habits, daily routine and activity levels all impact the quality of sleep you get each night. This article from Blue^SM lays out all the ways you can improve your sleep hygiene for deeper and more restful sleep.