Lately, I have been tired all the time even when I get a good night’s sleep; what is wrong with me? Well, it seems it could be a number of different issues.
Apparently, being dehydrated can do more than just make you feel light-headed and dizzy — it can also make you feel really, really tired. Being dehydrated messes with your blood volume, which can make your heart less efficient, leading to exhaustion. I have always tried to drink water throughout the day, but it is hard! Just this past week, as soon as I woke up in the morning, I had a glass of water. Then I told myself to try and drink a glass just before lunch and again just before dinner and then another one just before I went to bed. But what I say and what I do seem to be two different things. So, then I decided I would always have a glass of water sitting on the counter or beside my desk during the day so I would be prompted to look at it and have a sip every now and then; but because I still feel tired all the time, I get the feeling I am still not up to my quota. I need a better plan!
Maybe it’s not a lack of water causing this problem. There are a lot of different things that can make you feel tired all the time. One of the most common symptoms of depression is exhaustion. This mental disorder can leave you feeling tired all the time, no matter how much sleep you get — people often don't realize they're depressed until they realize how sleepy they are. Healthline says, "People with depression often feel very tired and aren’t interested in doing any activity, regardless of the task or the required amount of effort.” Pay attention to how you're feeling, and if you think depression could be the reason, consider seeing a doctor.
Maybe I do not get enough physical activity and this could also be part of the problem. In fact, not incorporating any physical activity in your day will make you even more tired. According to Science Alert, "doing light exercise just a few times a week can leave you more energized." Regular movement helps your body work better overall, and over time, it will help you feel more awake.
I know this is not my problem but it could be yours—stay off your phone before bed! In fact, stay away from all electronics, including your television. Blue screens, like the ones on smart phones, can trigger a "wake-up" hormone even when you're about to sleep for the night. Again, you might not realize it's messing with your rest, but it could be keeping you from getting a deep enough sleep and leave you tired the next day.
We have all been told this over and over again—breakfast is the most important meal of the day! According to Health.com, "The food you eat fuels your body, and when you sleep, your body continues using what you consumed at dinner the night before to keep your blood pumping and oxygen flowing.” So, when you wake up in the morning, you need to refuel with breakfast.
I have considered taking a multi-vitamin for quite a while now and perhaps I might have to take this seriously because maybe my body is low in something. I don’t eat a lot of red meat and an iron deficiency can make you feel tired and weak all the time. It also could be I need more B vitamins as it is the B vitamins that convert food into energy. Without it, you could feel extra sleepy. Actually, magnesium could be the true culprit of my tiredness. If you are low in magnesium, it can mess with your blood glucose levels and leave you feeling lethargic and I take a stomach medication, which depletes my body of magnesium. Light bulb moment!
This one is serious—if you feel tired all the time like I do, we both should go see our doctor because one major sign of both thyroid disease and diabetes is exhaustion. If your exhaustion goes on for more than a week, see your doctor.
In the meantime, while we are trying to figure this all out, here are a few things you can do to increase your energy level.
• Get as much sleep as you can, even take an afternoon nap
• Try to reduce the stress in your life
• Remember to get exercise every day, even go for a quick walk
• Don’t smoke
• Don’t drink a lot of alcohol
• Eat healthy nutritious food – no junk food – they have no nutritional value
• Don’t eat sugar – sugar is not your friend
• Drink as much water as you can even if you start small – just drink water
• Check out energy supplements – I plan to take a serious look at these
Since we are on the topic of energy supplements, I thought I might let you know what I found out about all this.
Here are some natural vitamins and supplements I found that may help boost our energy.
Ashwagandha is one of the most important medicinal herbs in Indian Ayurveda, one of the world's oldest medicinal systems…it is thought to increase energy by enhancing your body’s resilience to physical and mental stress.
Rhodiola Rosea is thought to increase your body’s capacity to adapt to stress by easing physical and mental fatigue. It may also help alleviate fatigue in people with depression.
CoQ10 is a nutrient that your body's cells require to produce energy. Aging, certain diseases and statin treatment are associated with low levels of CoQ10, which may increase feelings of fatigue. CoQ10 supplements may help correct this.
Vitamin B12 plays an important role in energy production. Aging, eliminating animal products from your diet and diseases affecting the GI tract can all contribute to low levels of B12 and result in fatigue and weakness.
Iron - Red blood cells require iron to transport oxygen to your body’s tissues. Without iron, oxygen delivery to the entire body is limited, which may result in extreme fatigue. A diet low in iron, excessive blood loss and pregnancy can increase iron needs.
Creatine increases your body’s energy stores.
Citrulline produces nitric oxide in your body, which dilates blood vessels, allowing increased nutrient and oxygen delivery to your body’s cells. This can help decrease fatigue and plays a role in energy production.
Beetroot Powder contains a compound called nitrate, which relaxes your blood vessels. When used as a supplement, beetroot can increase oxygen delivery throughout your body.
Tyrosine help restore levels of neurotransmitters in your body, thereby helping improve mental cognition and energy levels.
Caffeine with L-Theanine - Combining caffeine with L-theanine is an effective way to improve your energy levels while reducing the negative side effects and jitters.
I know I cannot be the only person who is feeling tired all the time and now I have far more information than when I started this article. At this point, I am willing to try anything after I have taken a trip to the doctor just to check things out. AND, you all know, when trying out something new, make sure your body does not react to it. Start small and make sure you are not going to have a reaction or that you can take it with any medications you are currently using.
Here is to ENERGY!!