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5 Reasons You're Tired All The Time + How To Get More Energy
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Your sleep cycles aren't optimized
Your sleep cycles are approximately 75 to 90 minutes each. Factors like stress levels and unstable blood sugar levels can throw off your sleep cycles regardless of how much time you spend in bed.
- Get more sunlight exposure in the morning to help decrease cortisol levels later in the evening.
- Eat a well-balanced diet to keep your blood sugar stable at night.
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You’re not moving enough
Don't mistake the occasional workout for living an active lifestyle.
Standing up and doing 50 jumping jacks or bodyweight squats will instantly make you feel more energized.
Set a timer on your phone to do two minutes of bodyweight exercises every 90 minutes.
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You're deficient in crucial nutrients
Magnesium is responsible for over 300 enzymatic processes that help keep you energized and healthy. Without magnesium, your body can't effectively do these processes and you will feel drained.
Make sure to eat four to five servings of magnesium-rich foods like spinach, chard, pumpkin seeds and almonds every day or consider adding in a magnesium supplement.
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Drink more fluids
Cell dehydration can literally damage your DNA. Your cells, tissues, and organs are all operating in a water medium. The murkier that water starts to get, the more you start feeling symptoms of fatigue.
Drink half of your body weight in ounces of water each day. A 150-pound person would make sure to get in 75 ounces, for example.
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Stress is getting the best of you
With chronically elevated stress, your elevated cortisol levels lead to a surge of glucose in order to facilitate the perceived “fight-or-flight” situation you’re living in. Spiking glucose inherently leads to crashes.
Simple breathing exercises can switch off your sympathetic (fight-or-flight) nervous system within a few seconds.
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SIMILAR ARTICLES & IDEAS:
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Prevent Tiredness
General tiredness affects the majority of people.
Here are a few basic ideas to have all-day energy:
- Respect your body's sleep cycle
- Move around
- Moderate coffee int...
Respecting your body's sleep cycle
It is imperative to sleep 7 to 9 hours for most adults.
An alarm clock or phone alarm can interfere with the body's sleep cycle to wake us up before a cycle is completed. It is healthier to sleep while not being simulated and wake up naturally.
Don't be a Couch Potato
Apart from rest, it is crucial to have a daily exercise routine and get some sun exposure regularly.
Human beings are designed to move and be in the sun, trekking and toiling for hours. If you are feeling tired, walking outside in nature and getting some sun will help.
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Prep with a power pose
2 minutes of power posing - standing tall, holding your arms out or toward the sky, or standing like Superman, with your hands on hips - will dramatically increase your confidence.
Try...
When the going gets tough, start smiling
Frowning, grimacing, glowering, and other negative facial expressions send a signal to your brain that whatever you're doing is difficult. That causes your brain to send cortisol into your bloodstream, which raises your stress levels. Instead, force yourself to smile. It works.
If you're confronted...
...don't back away; just shift to a slight angle - so you're standing at an angle--much like models who almost never stand with their bodies square to the camera.
And if you wish to appear less confrontational, approach the person and stand at a 45-degree angle (while still making direct eye contact, of course).
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The Science of Sleep
The average adult spends 36 % (or about one-third) of his or her life asleep.
Purpose of Sleep:
- Restoration
- Memory Consolidation
- Metabolic Health
Restoration
The first purpose of sleep is restoration.
Every day, your brain accumulates metabolic waste as it goes about its normal neural activities. Sleeping restores the brains healthy condition by removing these waste products. Accumulation of these waste products has been linked to many brain-related disorders.
Memory Consolidation
The second purpose of sleep is memory consolidation.
Sleep is crucial for memory consolidation, which is responsible for your long term memories. Insufficient or fragmented sleep can hamper your ability to remember facts and feelings/emotions.