Do you find that you often feel tired even though you got a full night's sleep? Do you experience a "crash" in the afternoons or after a heavy meal? I have spoken to so many people that complain about feeling tired on a regular basis and don't know why, so for this week's Friday Five, I'm diving into 5 Reasons You Feel Tired All The Time.
1. Not Enough Quality Sleep
Just because you are going to bed at a decent time and spending 8 or more hours in bed does not mean you are actually getting a quality rest. According to the National Sleep Foundation, a "quality" sleep happens when you are "asleep more than 85% of the time you are in bed, you fall asleep within 30 minutes of being in bed, and wake no more than once per night." If you are not achieving this, you are likely to feel tired throughout the day. There are many other factors that affect the quality of your sleep as well, including stress, alcohol, and the physical factors in your room (darkness, noise, etc.)
For more information on achieving a quality sleep, check out this video by one of my favorite Nutritionists Joy McCarthy of Joyous Health: https://www.joyoushealth.com/27115-blog-10-natural-solutions-for-sleep
Water is the most important component of energy production in your body's cells, so when it does not get enough hydration throughout the day you are bound to feel tired or lethargic. When you are dehydrated, your body will decrease blood circulation in an effort to conserve energy. Next time you are feeling tired during the day, try reaching for water rather than caffeine!
3. Lack of Exercise
When you're feeling tired, the last thing you want to do is exercise. However, it's actually a lack of exercise that can be making you tired in the first place! Getting just 30 minutes of exercise each day will raise your heart rate and increase blood flow and releases endorphins which will keep your energy up throughout the day. If you find you experience a 'crash' in the afternoons, try getting outside for a quick 10 minute walk!
4. Unbalanced Meals
We all know by now that eating a balanced diet is crucial to a healthy lifestyle. However, in many cases, that is easier said than done and we end up eating while on the go, at our desks, or in a hurry. Most times, those meals are not healthy options and although they fill you up at the time, they will leave you feeling bloated, lethargic and hungry soon after. Try including protein and fat in each meal or snack to help to keep your blood sugar balanced throughout the day and maintain your energy.
5. Hidden Allergies/Conditions
This one is so important! There are so many people that I've worked with or spoken to that complain about consistent low energy and have no idea that they have a hidden food allergy or condition, such as Celiac disease or thyroid issues. Feeling tired without explanation is a common symptom of many health conditions. If you feel like you get quality sleep, drink enough water, exercise and eat well in general, try speaking to a Holistic Nutritionist or natural health care provider about the possibility, especially if you are experiencing other symptoms such as bloating, skin rashes or mood changes.