Have you ever felt unusually tired throughout the day? If so, you are not alone. According to the Royal College of Psychiatrists, 1 in every 5 people feel very tired, and 1 in 10 people experience prolonged fatigue at some point in their lives.
Gaining control of your energy levels is not an easy task, but it isn’t impossible either. Feeling tired affects your mental and physical well-being. It also contributes to an ongoing exhaustion cycle. Breaking the cycle of fatigue is a crucial step towards improving your general prosperity. We have amassed a list of key behavioral factors to help you get back on track and resting easy.
Why Am I So Tired?
Top 5 Reasons For Poor Sleep
1. Improve Your Sleeping Environment
Sleeping environment directly affects your quality of sleep. Noise, temperature, lighting, clutter, even your bed, are all important factors that affect sleep patterns.
• Noise - Your brain processes sound at all times, even as you sleep . This means that noise interferes with your sleep cycles and keeps you from getting a full night’s rest. Sleep in total silence or as much silence as possible. If you find it difficult to reduce noise, earplugs are a great option. Another fantastic solution is using white noise. It will blend in with any background sounds that might be disrupting your sleep.
• Temperature- Sleep is most affected by temperature. Your body cools down as you fall asleep, which is why making the room a little cooler can make it easier to fall asleep. The ideal sleep temperature ranges between 65-68 degrees Fahrenheit but is dependent on your comfort level.
• Lighting - Light can affect your Circadian Rhythm and thus your sleep cycle. Light suppresses your natural production of melatonin, which is crucial for falling asleep and occurs at night. Dimming the lights before you go to bed and avoiding LED lights from phones and clocks will make for an easier transition into good sleep.
• Clutter - Clutter promotes an anxious mind and unneeded stress. A well-organized, clean room can help you sleep better.
• Make your bed- Turning your bed into an inviting space can promote sleep. Much like with minimizing clutter, investing in new comfortable bedding and getting into the habit of making your bed every day will help your brain associate your bed with sleep.
2. Poor Diet
Diet and sleep quality are closely linked. Lack of sleep disrupts appetite. Your sleep affects the ghrelin hormone, which makes you feel hungry. It also affects leptin, which makes you feel full.
If you feel drained all the time, check your diet. Make sure you are getting plenty of fresh vegetables and fruit, healthy protein, and whole grains. Avoid foods with a high glycemic level, like white bread. Go to bed with an empty stomach. You don’t want your body to distract from resting while you’re asleep because it needs to digest a quarter-pounder.
3. Stress & Anxiety
Emotional shock can make you feel drained and tired for an extended period of time. Stress in your life promotes anxiety and leads to bad sleeping habits. It also increases tiredness during the day. Try regulating your sleep cycle to reduce unnecessary stress.
First off, identify your source of stress and anxiety. Take any necessary steps to avoid stress as well as reduce stress productively. Next, regulate your sleep cycle through these hacks:
• Turn the lights on! This will help set your circadian rhythm to the correct hours that you’re awake.
• Do not consume caffeine after dinner. That espresso or soda may be tempting, but leave it alone if you want to have a good night of sleep. Pay close attention to your sources of caffeine intake and modify according to sensitivity.
• Avoid taking long naps during the day. If you’re going to nap, take short 15 to 45-minute naps.
• Set your alarm 45 minutes earlier than you need to get up. When the alarm goes off, take some OptiMind with a glass of water and then, go back to sleep for the remaining 45 minutes. You’ll wake up with more ease and feeling ready to take on the day with the help of the powerful ingredients in OptiMind.
4. Support The Adrenal Glands
This isn’t a new political movement slogan. Adrenal glands help you process stress by creating cortisol, which may in turn contribute to weight gain, irritability, lack of concentration, as well as insomnia. Thankfully, supporting your adrenal glands is easy and intrinsic:
• Vitamin C & Vitamin B5 Intake- The adrenal glands utilize large amounts of Vitamin C and Vitamin B5 in order to produce adrenal hormones. Supporting reserves of these nutrients will keep you performing at top-level.
• Avoid over-exercising- Exercise is crucial for various body functions and promotes well-being, but over-exercising may be particularly taxing on your adrenal glands.
• Avoid junk food- Junk food is riddled with neurotoxins that send your body into a frenzy as it works to stabilize toxic chemical imbalances. This process is taxing on your adrenal glands.
• Manage stress effectively- Meditation, restorative exercise like yoga, or simply taking a long bubble bath may do wonders to your stress levels. This is incredibly beneficial to your adrenal glands. Find your zen and practice whenever possible. Some of RestUp's key ingredients like L-theanine, can help to reduce stress levels, as well as reduce any prolonged tension you may be experiencing.
Lack of exercise and immobility drains your body of energy. Just like sleeping too much, immobility perpetuates a slow, stagnant lifestyle. Exercise increases blood flow, detoxes, and releases feel-good endorphins. Exercise increases your energy levels! These benefits are necessary to maintain a healthy day-to-day life and keep you resting easy come night-time.
Need a boost in order to get moving? Try OptiMind for free. It's a great pre-workout supplement with a premeire formula to keep you focused and energetic.
Just be careful not to over-exercise, as this may negatively affect your sleep patterns just as much as non-exercise. You’ll improve general well-being and never ask yourself, “Why am I so tired?”
 Sleep and Tiredness: Key Facts - RC Psych