Are you sick of feeling tired all the time? Read on to discover seven reasons why you might have a hard time staying awake and alert during the day, and how to find a practical solution.
Why am I always tired?
Although it may seem like an inherent aspect of the modern lifestyle, tiredness negatively affects the quality of life, especially if you feel it on a daily basis. In fact, it’s such a familiar feeling that it even has its own acronym: TATT “tired all the time.”
This problem is due to several factors that can disturb sleep, and sometimes it is difficult to know where to start. Therefore, we have created a list with the main reasons that cause constant exhaustion. We also explain their effects and what you can do to avoid and remedy them.
1. Lack of sleep or sleep disturbances
Lack of sleep may seem like an obvious reason for feeling tired throughout the day, but you may be experiencing or creating sleep disturbances without realizing it. Unfortunately, even the slightest disruption to your sleep pattern can leave you feeling groggy and lethargic.
Generally, sleep is divided into four cycles (N1, N2, deep sleep, and REM sleep), each lasting between 90 minutes and 3 hours. The key is to complete as many deep sleep cycles as possible; which is when your body reaches the highest peak of its repair function. But it is impossible to skip stages, so you will have to give your body time to finish all the stages, one after the other.
That is why it is essential to have a constant and adequate sleep schedule. If you’re getting less than 6 hours of sleep, you could be unknowingly causing a sleep disturbance, as your body can’t complete the sleep cycles it needs to recover.
2. Bad eating habits
What we eat and drink has a very important effect on the quality of our sleep. But the tiredness you experience when you wake up isn’t just caused by what you consume right before bed, you also have to take into account everything you take throughout the day.
For example, if you tend to consume highly caffeinated beverages after noon, you could be causing major disruptions to your sleep cycle. Some people take up to ten hours to completely eliminate caffeine from their system.
It is also possible that you are not eating or drinking enough. Skipping meals reduces energy levels, and feeling hungry prevents you from falling asleep. If it is impossible for you to eat several balanced meals throughout the day, you can incorporate the vitamins or minerals that you lack through supplements.
Stress radically alters our body’s priorities, which is very convenient when you have to meet deadlines set for the end of the year, or you have a very tight schedule of social commitments. However, both the body and the mind have a limit when it comes to coping with our reaction to stress, before symptoms such as headaches, muscle tension, fatigue and nausea appear.
Unfortunately, there is no immediate solution to stress, since that feeling is unique to the person experiencing it. No case, symptom or remedy are the same. That being said, making small changes to your daily routine can reduce the effects of stress, giving you more freedom to discover what works for you.
If you think that stress is preventing you from getting the rest you deserve, try taking small steps such as:
• Turn off the work cell phone in the afternoon
• Rest from social commitments once a week
• Write how you feel in a journal.
• Practice mindfulness
• Put limits on the use of social networks
Depression affects all aspects of life, with symptoms ranging from irritability and changes in appetite to extreme fatigue and ongoing sadness. Given its influence on how we think and feel, it’s no surprise that depression is one of the leading causes of constant burnout.
Unfortunately, depression wreaks havoc on the natural production of the neurotransmitter serotonin. Serotonin is not only an essential part of REM sleep, but is also a chemical precursor to melatonin, the sleep hormone.
Regardless of your situation, the good news is that there are many treatments for depression. Through medication or small lifestyle adjustments, it is possible to recover the quality of sleep.
UK only There are almost four million people with diabetes, a disease that prevents the body from producing enough insulin. Insulin is a hormone that allows the body to absorb glucose, which is a vital energy source for our cells. The accumulation of glucose in the bloodstream, instead of in the cells, causes the appearance of numerous symptoms, such as increased thirst, urination and tiredness.
Although type 1 diabetes is usually caused by genetic factors or infections, type 2 diabetes can develop solely as a result of lifestyle habits. Unfortunately, the number of people diagnosed with type 2 diabetes is increasing each year, but the condition can be prevented through diet and lifestyle changes. The key is to limit your intake of processed foods that are high in fat, sugar, and salt, and instead opt for whole foods and exercise regularly.
Normally, red blood cells carry oxygen to tissues throughout the body, but this is not the case in people with anemia. This disorder causes a decrease in red blood cells, which makes anemic people feel weak and tired. In severe cases, it can also cause chest pain, shortness of breath, and an abnormal heart rhythm.
The main difficulty in diagnosing anemia is that it initially presents with mild symptoms. And since there are a lot of reasons why people feel constantly tired, it’s not always taken into account. It would be best to start by addressing lifestyle deficiencies before immediately diagnosing anemia. But if diet, exercise, and sleep hygiene are adequate, it is worth consulting with a medical professional.
7. Sedentary lifestyle
We might think that sitting all day improves energy levels. After all, if you don’t move much, you can conserve your energy for when you need it, right? Well, according to the researchers, It is not like this. Ignoring the recommendations for physical activity can make you feel more tired than if you exercise frequently.
The foundation of this reflection is based on the way in which the human body uses oxygen to transform nutrients into energy. The oxygen levels of people who exercise regularly are higher than those who lead a sedentary life, since it is easier for the body to generate energy when it needs it.
Unfortunately, it’s a matter of “use it or lose it”. If you always feel tired despite sitting down, a brisk walk or thirty minutes of light exercise might be just what you need.
Do you want to revitalize your daily routine and combat that feeling of constant tiredness? Visit the Cibdol store to see a full selection of oils, capsules and supplements to give you the boost you need. You can also check out our CBD Encyclopedia for more information on sleep and sleep hygiene.
 Diabetes UK. Diabetes Prevalence 2019. Diabetes UK. Published February 2020. https://www.diabetes.org.uk/professionals/position-statements-reports/statistics/diabetes-prevalence-2019 [Referencia]
 Ellingson LD, Kuffel AE, Vack NJ, Cook DB. Active and Sedentary Behaviors Influence Feelings of Energy and Fatigue in Women. Medicine & Science in Sports & Exercise. 2014;46(1):192-200. https://doi.org/10.1249/mss.0b013e3182a036ab [Referencia]