Why do you feel tired all the time?

Do you often ask yourself, "Why am I so tired all the time?"

Feeling tired on a regular basis is extremely common. In fact, about one-third of healthy teens, adults and older individuals report feeling sleepy or fatigued

Fatigue is a common symptom of several conditions and serious diseases, but in most cases it is caused by simple lifestyle factors.

Here are the some of the potential reasons why you feel tired all the time and some advice on how to get regain your energy.

1. Lack of sleep

Not getting enough sleep is one of the more obvious causes of fatigue.

Your body does many things while you sleep, including store memory and release hormones that regulate your metabolism and energy levels.

Getting under the recommended hours of sleep each night is not only associated with fatigue, impaired performance, and a greater risk of accidents, but it also has adverse health outcomes.

In order to maintain a consistent sleep routine, try going to bed at the same time every night and get up at the same time each morning — even on the weekends. 

You should also be avoiding naps since we need a certain amount of sleep within a 24-hour period and no more than that. Napping reduces the amount of sleep that we require the following night, which might lead to difficulty getting to sleep and fragmented sleep. 

Also try not to consume caffeinated beverages after noon. The stimulating effects of caffeine can last for many hours after intake and cause issues with initiating sleep.

2. Poor diet

The easiest way to banish tiredness is to make adjustments to your diet. Eating a healthful and balanced diet can make the world of difference to how you feel.

To improve your health and get all the nutrients you need — as well as eliminate fatigue — it is vital to choose a healthful mix of food from the five food groups, which are: fruits, vegetables, grains, protein, and dairy.

You can switch up your eating style today by eating the right amount of calories for your age, weight, and activity level. Eating either too much or too little can make you feel drowsy.

Fill half of your plate with fruits and vegetables. Be sure to focus on eating more fruits and a selection of vegetables.

Don't skip breakfast. Regularly skipping breakfast can lead to you missing out on key nutrients and the energy that you need to kick-start your day.

Drink enough water. Drinking water can help to prevent dehydration, which results in fatigue, unclear thinking, mood changes, overheating, and constipation.

3. Stress

Chronic stress may have a profound effect on your energy levels and quality of life.

Many situations can cause stress. Work, financial problems, relationship issues, major life events, and upheavals such as moving house, unemployment, and bereavement — the list of potential stress is never-ending.

Although some stress is normal, excessive levels of stress have been linked to fatigue in several studies

While you may not be able to avoid stressful situations, developing strategies for managing your stress may help prevent you from feeling completely exhausted.

Identify the source of stress. Until you can recognize what is causing you to create and maintain stress, you will be unable to control your stress levels.

Avoid those who stress you out. If there is someone in your life causing you a significant amount of stress, try to spend less time in their company.

View situations in a different way. Try to look at stressful situations in a more positive light. For example, if you're stuck in a traffic jam, see it as an opportunity to have some alone time and listen to your favorite tunes.

Communicate your concerns. Learn to express your feelings and concerns instead of keeping them bottled up if something is bothering you.

4. Having a Sedentary Lifestyle

When tiredness sets in, sitting on the couch and relaxing could seem to be the only answer. But getting up and moving may be the best thing you can do to re-energize and eradicate fatigue.

In fact, in one recent study, this was the most common reason that middle-aged and older adults gave for not exercising.

Research has shown that exercising can reduce fatigue among healthy people and those with other illnesses, such as cancer. What's more, even minimal increases in physical activity seem to be beneficial.

To boost your energy levels, replace sedentary 
behaviors with active ones. For instance, stand rather than sit down whenever possible, take the stairs instead of the elevator and walk instead of driving short distances.

If you have not exercised for a while, start slowly. Begin with a brisk 10-minute walk each day and build up to walking fast for 30 minutes on 5 days per week.

5. Medical conditions

If you have made lifestyle changes to do with your physical activity, diet, stress levels, and sleep but still feel tired all the time, there could be an underlying medical condition.

Some of the most common conditions that report fatigue as a key symptom include: 

anemia, under active thyroid, diabetes, anxiety, depression, chronic fatigue syndrome, urinary tract infection, food intolerance, heart disease.

If you practice all the sleeping habits listed above and still wake up tired, it might be a good idea to contact your healthcare provider and discuss whether you have a sleep-related medical problem.

There are many possible causes for feeling chronically tired. It's important to rule out medical conditions first, as fatigue often accompanies illness.

However, feeling overly tired may be related to what you eat and drink, how much activity you get or the way you manage stress.

The good news is that making a few lifestyle changes may very well improve your energy levels and overall quality of life.

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