Do you wake up in the morning feeling like you can barely drag yourself out of bed? Are you generally worn out, sapped, and unmotivated? There are a few common things that many of us do or don’t do that can lead to that constant tired feeling.
It’s often a symptom of the lifestyle lots of stress, eating too many fast foods, and not exercising enough. Find the answer these questions to find out if your lifestyle habits are contributing to your fatigue.
1. Do You Get Enough Sleep?
Before you say yes and move on, think about how often you wake during the night. Frequent wake-ups whether due to bathroom visits or a restless pet or spouse disturb your sleep quality.
To-Do: Adjust your lifestyle to make room for seven to eight hours of uninterrupted Z’s each night.
2. Do you drink a lot of caffeine?
You might be surprised by how long the effects of caffeine can linger after you consume it. A cup of coffee with dinner can disrupt your shut-eye almost as much as sipping before sleep.
To-Do: Switch to decaf by late afternoon and limit caffeine to 400 milligrams daily (that’s about 3–5 cups of coffee).
3. How much do you exercise?
Exercise equals more energy, not less. Study after study has shown that exercise decreases fatigue by as much as 65 per cent in just six weeks. It is suggested that 40–45 minutes of exercise four days a week.
The study found you can reap energy benefits from just 20 minutes of moderate exercise three days a week.
To-Do: Add a daily walk to your schedule or check out a gym for classes that appeal to you.
4. Do you drink enough water?
As in eight 8-ounce glasses of water daily. Even mild dehydration alters your mood and energy. Losing less than 2 per cent of your body’s normal water level before you even notice you’re thirsty is enough to leave you fatigued, anxious, and less able to concentrate.
You can also tell if you’re dehydrated by the colour of your urine the lighter it is, the more hydrated you are.
To-Do: Get guzzling.
5. Do you smoke?
Studies have found that smokers are less physically active and more tired than nonsmokers. Smoking contributes to reduced lung function. A teenager or 20-year-old who smokes might not feel that sense of tiredness yet, but a 40-year-old smoker is starting to have lung problems that could contribute to exhaustion.
That’s one more good reason to quit. Just keep in mind that fatigue can also be a withdrawal symptom of nicotine addiction you may have to fight through it before your energy rebounds.
To-Do: You know what to do.