Do you also feel tired after sleeping at night, in the morning or throughout the day or do you suddenly feel tired in the middle of the day, that too without any reason? If yes, then you must know that you are not the only one facing this problem. You will find many such people these days. Chronic fatigue has become a common problem.
People like students, professionals and homemakers suffer more from tiredness but the good news here is that in most cases its reason is simple and with a few lifestyle and daily routine changes, you can easily control fatigue. So let’s know in detail in this article its actual reason and how you can fix it.
Why You’re Always Tired – Real Causes and Daily Fixes
1. Poor Sleep Quality
Most people think that they sleep at night, yet they feel tired after waking up in the morning, why is this so? But here you should know that sleeping for 7-8 hours is not enough, if your sleep cycle is disturbed (like late night phone stress or overthinking) and after getting complete sleep you feel tired, then let us know how you can fix this problem.
Quick Fix:
- Try to sleep and wake up at the same time daily.
- Avoid phone and TV 1 hour before sleeping.
- Sleep in a dark room i.e. with the lights off or use an eye mask for deep sleep.
2. Dehydration
Even a little dehydration can reduce your energy considerably. What happens is that sometimes because of being busy throughout the day we forget to drink water and make a mistake in this. It is very important to keep this in mind.
How to fix:
- Drink at least 2-3 litters of water daily.
- Start your day with a glass of warm lemon water.
- If you go to the gym or workout, increase the amount of water.
- If you are busy with office work or some other work during the day, it would be best to use a daily reminder app.
3. Vitamin Deficiencies
There can be medical reasons for daily tiredness. This is also quite common. The biggest reason for low energy is the deficiency of Vitamin B12, Vitamin D and Iron. These deficiencies directly cause tiredness. Poor diet can be a major reason for this.
What to do?
- First of all get a blood test done and see if there is any deficiency of these.
- Maintain diet, for this add spinach, almonds, beans seeds and fortified cereals in the daily diet.
- If required, take supplements as per the doctor’s advice, do not avoid it at all.
4. Mental Exhaustion
Now the thing to keep in mind is that fatigue is not always due to physical work, many times the mind also gets exhausted due to overthinking, stress and excessive screen time, which everyone has to face in today’s times.
How to fix:
- To remove overthinking, do journaling at night. Writing down your thoughts helps to lighten your mind.
- Try to spend some time with friends daily.
- Do deep breathing or meditation for 10-15 minutes daily to freshen your mind.
- Don’t say yes to everything. Try as much as possible to make your own decision and keep your priorities clear.
5. Skipping or Wrong Breakfast
Skipping breakfast or consuming too much sugary food and fast food disturbs blood sugar and digestion, which causes fatigue even in mid-morning. So for this you will have to focus on your food and take high nutritional food according to vitamins and their requirement.
How to fix:
- Eat a balanced and healthy breakfast like (protein + complex carbs + healthy fats + juices).
- Food intake like oatmeal with nuts, moong dal, chilla, peanut butter, toast smoothie and milk banana shake etc.
- Drink coffee or tea as little as possible or avoid it.
6. Lack of Physical Activity
To always remain energetic, it is necessary to have contraction and relaxation in the body, that is, if you sit or lie down for a long time then the parts of your body become free, this slows down the energy or spending a long time on WHF or mobile makes the body tired.
What to do?
- Stretch or walk for 5-10 minutes every 1-2 hours.
- Start doing yoga or light workout for 15-20 minutes daily in the morning. If you are feeling well, then it is fine.
- Do not lie down after eating, take a short walk.
Daily Energy Boosting Habits
- Daily 5-10 minute meditation in the morning.
- Do 5-10 minutes deep breathing exercise daily.
- Drink min 2-3 litter water daily.
- Bathe for 15 minutes in morning sunlight for Vitamin D.
- Follow digital detox for 30-60 minutes daily.
- Healthy diets mostly include green vegetables, fruits and juices.
Energy-Boosting Routine
Time & Activity
- 6:30 AM Start your day with warm lemon water
- 6:45 AM 15-min Yoga / Stretching
- 7:15 AM Balanced & Healthy breakfast
- 8:00 AM Start important work
- 1:00 PM Light lunch + 10-min walk
- 4:00 PM Healthy snack (nuts + fruit)
- 9:30 PM Digital detox + Journaling
- 10:30 PM Fixed bedtime sleep
FAQs
Q1: Why do I feel tired even after sleeping for 8 hours?
Because you do not get quality sleep. Stress, phone use or sleep disorders like these disturb your deep sleep.
Q2: Does dehydration also cause tiredness?
Absolutely. Even just 1–2% dehydration creates fatigue and focus problems. It is good to drink at least 2-3 litres of water daily.
Q3: Is it necessary to take supplements?
Decide only after the blood test. Take Vitamin B12, D or iron supplements only on the advice of the doctor. Blood test must be done and should not be avoided at all, especially if you are also facing this problem.
Q4: Is coffee good for energy?
It’s fine in moderation, but depending solely on coffee can crash my energy. Caffeine should be avoided as much as possible and detox juices should be consumed instead.
So you have to keep in mind that daily tiredness is not normal. In most cases your energy level can be improved by simple lifestyle changes like good sleep, balanced diet, hydration and mental relaxation. If you start implementing the above tips and daily habits a little in your daily life, you will easily see the difference in a week. If you have any question, you can ask in the comment below. For more helpful contents, do explore dt covers.
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