“I feel tired all the time” is a confession that grants you entry into the grown-up club. Constant fatigue is a common complaint, but it isn’t a normality. It can be a symptom of a more significant issue stemming from your lifestyle.

Understanding Sleep Health

Poor sleep health is a primary factor contributing to tiredness. Think of sleep as the time you recharge your battery. If you aren’t getting 7-9 hours of quality sleep (the amount of sleep adults need), tiredness is inevitable. 

You might get 7-9 hours, but what characterises quality sleep?

  • Having an uninterrupted sleep so you can progress through the REM stages
  • Creating a restful environment that is dark, quiet, and cool.
  • Maintaining a regular sleep schedule to regulate your circadian rhythm

These aspects of quality sleep also double as things to improve sleep hygiene.

Dietary Habits

The food you eat fuels every energy-dependent task in your day.

Have you noticed how tired you feel after eating a meal with simple carbohydrates and insufficient fibre? Or the jittery crash you feel a few hours after drinking too much coffee?

  • Unbalanced diets fuel fatigue, which is why it is essential to eat for energy.
  • Focus on a diet rich in vegetables, fruits, whole grains, protein, and omega-3s.
  • Diets commonly lack protein, fibre, and micronutrients. When you don’t consume enough protein, your blood sugar levels aren’t regulated, and when you don’t eat enough fibre and micronutrients, your gut microbiome struggles, causing chronic low-grade inflammation throughout your body. The more inflamed you are, the more tired you will feel.
  • Hydrate yourself. When the body doesn’t have enough fluids, it can’t function normally. Blood volume reduces, brain function slows down, electrolytes become imbalanced, and you feel exhausted.

Limit caffeine consumption. Limiting caffeine when you’re trying to feel less tired might sound counterproductive, but overconsumption leads to energy crashes later in the day. It might also disrupt your sleep quality if you drink caffeine too close to bedtime.

Physical Activity

Moving your body regularly reduces fatigue and improves your overall sense of well-being. Exercise increases oxygen flow, improves muscle endurance, and regulates your blood sugar levels. Each benefit significantly contributes to fighting fatigue.

When incorporating exercise into your life, keep a few things in mind:

  • Find activities you enjoy. The secret to building a consistent workout routine is finding movements you don’t have to convince yourself to do every day. Explore different activities like weight training, walking, running, yoga, dance, or a sport and find a roster you can happily introduce to your weekly routine.
  • Be consistent. Aim for at least 30 minutes of exercise 4-5 times a week.

Feeling tired all the time can make you see life through grey-tinted glasses. However, if you make a few lifestyle changes, removing those glasses will become easier. Remember, small, consistent changes can significantly improve how you feel every day.

This year, choose energy and wellness!

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