We live in an era where attention span of adults has fallen below 30 secs. Corporates are spending billions of dollars on AI and machine learning, so that we have endless scroll of infotainment. All this to keep us plugged in, so that we keep making millions for them. This tremendous amount of screen time is leading to irreparable damage, to our health, relationships and mental peace.
Out of the many harms technology has done, excessive sleepiness and fatigue are on top of the list. Signs of this epidemic are – uncontrollable yawning, heavy eyelids and powerful urge to doze off during the day. This can affect your performance at work, damage your social life and can be hazardous while driving. There are many reasons for feeling tired or sleepy all the time, which are related to your sleeping, eating and lifestyle choices.
9 reasons you’re always tired and how to get over it:
Being hooked on a web series all night and then getting up early for a gym class, and other reasons are pushing sleep down the priority list. As per Sleep Research Society adults need 7-8 hours of quality sleep, for optimal health and well-being. Best sleep is when it is restful, uninterrupted and goes through all 5 stages of sleep cycle.
Being physically active during the day will improve your restorative sleep at night. Maintain a sleep routine by going to bed roughly at the same time every day. This will help you create an internal body clock which will aid in sleeping well.
Inactivity, excessive screen time, long office hours, lack of sunlight are all part of sedentary lifestyle. Advancement of technology is one of the main reasons for sedentary lifestyle and other health issues. Anything can be delivered to your doorstep, except the will to stay healthy.
An important part of sedentary lifestyle is lack of exercise and physical activity, which leads to CFS (Chronic fatigue syndrome). It is characterised by extreme, unexplained fatigue on a daily basis.
Therefore it is important to give a boost to your energy levels, by replacing sedentary activities with active ones. Like, sit upright instead of slouching, go for a walk in between long hours of work, take stairs instead of lift, take calls standing instead of sitting. Most importantly start exercising on a daily basis.
Symptoms of unhealthy eating are, eating too many refined carbs, skipping meals and overdose of sugary food. These food items signals your pancreas to produce a large amount of insulin to get the sugar out of your blood and into your cells. This spike in blood sugar levels — and subsequent fall — can make you feel exhausted. Making you crave for quick energy and you instinctively reach out for more carbs, which can lead to a vicious cycle.
Several studies have found that minimising sugar and processed carbs in meals and replacing them with whole food like vegetables and legumes can boost your energy levels. Eating healthy will not only make you more active, but also improve your appearance, making you more confident.
Inadequate amount of proteins in your body can lead to fatigue. Research has shown that proteins boost your metabolism more than carbs or fats. High protein consuming societies like Korea and Japan, have healthier population and are one of the most productive races in the world.
Athletes/Weight lifters consume high quantities of protein for quick recovery from muscle fatigue, which helps them avoid injuries and maintain optimal level of energies. Consume high-quality proteins in your every meal, to keep your metabolism strong and prevent tiredness.
Lack of hydration
Aqua/Water is the purification medium for all. Being hydrated can boost your energy levels and vice versa. Your body functions 24/7, there are countless biochemical reactions and other processes going on in your body which result in loss of water. To keep an optimal level of functionality in your body, you need 1.5-2 litres of water each day.
Research has shown, individuals subjected to high intensity physical or mental activity, feel less fatigued when hydrated. Hence always keep yourself well hydrated, to avoid sleepiness and tiredness. Signs of dehydration are strong smelling pee, feeling thirsty, dizziness, fatigue and headache.
Long-term stress can cause headaches, muscle tension, stomach problems, and fatigue. When under stress, your body goes into fight-or-flight mode. This causes an increase in cortisol and adrenaline, which prepares your body to deal with such situations. In small doses, this response is safe. In the case of ongoing stress, it takes a toll on your body’s resources, leaving you exhausted.
Control stress by eating right, sleeping well, meditating and exercising. While you may not be able to avoid stressful situations, developing strategies for managing stress will help you prevent from feeling exhausted.
The more pounds/kilos you carry the harder it is for you to complete your daily tasks. Which will eventually take a toll on your body, making you easily exhausted. Simple activities like climbing stairs, lifting grocery bags or playing with your pets will seen like a daunting task.
High intake of caffeine
Modern retail is flooded with brands selling instant energy drinks, a quick fix to all your woes. Which is leading our youth and fast lane professionals to consume high levels of caffeine and sugar. These drinks give an instant boost to energy, but it is temporary and leads to rebound fatigue.
Multiple studies have found that, though energy drinks lead to increased alertness and improved mood, the after effects of these drinks is excessive daytime sleepiness and fatigue.
By limiting your caffeine intake and getting out of the habit of quick-fix drinks, you can improve your overall health, alertness and symptoms of fatigue.
When you feel low and depressed, it follows with lack of interest in the world around, lack of enthusiasm and prolonged tiredness. You don’t want to get out of bed, home or even the clothes you’re wearing. It is a sign of depression and if it is continuing for a prolonged time you should visit a doctor.
Don’t waste your energies overthinking about what happened or should have happened. Learn from past errors and move on. You’ll come out stronger and more successful.
There may be many medical or non-medical causes for sleepiness and feeling tired often, mostly it is related to your eating, sleeping and drinking habits. Making a few lifestyle changes can go a long way in boosting your energy levels and your attitude towards life. Eat right, sleep well, meditate and exercise – maintain a healthy balance in your life for peace and happiness.