So, you’re feeling tired all the time and you’re looking for a solution that will help you have more energy throughout the day, but it’s often pretty hard.
Most people would just tell you:
“Sleep more.”
Wow… how insightful! You’ve probably heard that a million times before and are now tired of that advice as well!
So:
In this article I will be giving you actionable advice that you can use to stop feeling tired all the time and get more energy! I’d recommend using a combination of these that work for you and your life.
Here’s how we’ll tackle it:
One by one we will look at the main causes why you could be feeling tired constantly. In each section I’ll share what you can do so that you don’t have to feel so tired all the time anymore.
The Elephant in the Room
Ugh, I HATE myself for having to say this:
Sleep!
Unless you are getting a solid 7-8 hours of sleep every day (or night rather), all of the other methods won’t help that much! So do yourself this favor and make sure you get enough sleep!
There!
I’m done with that common sense advice!
You won’t have to hear it again from me.
Start Your Mornings With This!
Let’s tackle one of the common issues first thing in the morning.
So, you get out of bed, get dressed, and you get ready to start your day. One of the first things to do straight away is to go and drink a few glasses of water!
Dehydration is one of the main causes of fatigue.
Additionally, dehydration can cause symptoms like dizziness, weak muscles, and headaches. Plus if it gets more severe, it could lead to delirium or fever.
This should be your start of every day.
But it doesn’t end there of course.
Throughout the day, I want you to drink lots of water as well. Try to aim for at least 1.5-2 liters per day. Preferably more, especially if you will be doing physical activities throughout the day.
I personally drink roughly 5 liters every single day.
If dehydration is one of the underlying causes of your tiredness, then this one habit will have a significant positive effect on your health and your day to day life.
Mind Your Diet
I know it’s common sense, but it’s often not common practice!
What and how much you eat will matter a lot as it relates to your energy levels throughout the day as well as many areas of your life.
Important:
I am NOT a doctor! While I take my time to properly research these articles, this is not medical advice. If you think you may have a deficit of some of the following, then seek advice from a professional.
That said, there are many different vitamins, minerals, hormones and such that make our bodies function properly. Lacking these in your diet can cause various problems.
You can find more information here.
As it relates to tiredness and energy, some important ones are:
- Vitamins B
- Vitamin C
- Iron
- Magnesium
- Zinc
This is one of the main reasons why eating a variety of foods is generally healthy. For example, vitamin C is available in high proportions in many fruits and vegetables.
Vitamin B on the other hand is present in many foods, including things like beef, chicken, milk or fish. As well as plenty of other sources.
Diversified meals will go a long way in this regard.
Again, if you suspect your eating habits might not be getting you the nutrients you need, I’d highly recommend consulting a doctor. They should be able to easily detect any possible deficiencies.
Here’s another thing you can do:
Instead of just having large meals, try spreading out your eating throughout the day with some healthy snacks. Eating less at a time, but regularly (every 3-4 hours) can help make sure you get enough energy all throughout the day.
Exercise More!
Probably not what you want to hear if you feel tired all the time…
However, it is crucial that you get into the habit of doing some form of exercise regularly. It could be as small as a 20-minute walk every day or as big as hitting the gym for 2 hours daily.
Not a fan of the gym? Try these fun exercises instead.
However big or small, make exercise part of your daily routine!
Here’s why:
You may feel like you’re too tired to do this, but if you do this consistently, your stamina will improve. Not only during the exercise, but also during your day to day activities.
This is especially true if you’re overweight at the moment.
If you lose a few pounds, your body doesn’t have to use as much energy during your day-to-day activities. You’ll feel fitter, less tired and have more energy all day long!
Here’s a good starting point:
Think about the things you do every day or regularly and see if you can work in some exercise there. Cycle to work instead of taking the car, walk to the grocery store or take the kids to school by foot/bike if possible.
Simple changes, yet effective!
Ideally, you want to scale it up from there to some more intense workouts, but fitting some form of physical activity into your day is a pretty good start.
Know What Gets You Going
Not all days are the same.
I’m generally feeling quite energized and ready, though admittedly, I need a bit of time to get started in the mornings. However, there are some days I’m way more energized and less tired than others.
And it all depends on the day itself.
Imagine that for your work, you have to attend some kind of workshop where you feel it will be incredibly dull and boring.
The alarm goes off.
You hit snooze and turn around, you snooze it again, and again. You wake up at the latest you can and get ready for the day. Your day already started dully, and you’re likely feeling tired because you have to go to this workshop.
On the other hand:
Maybe you know you’re taking your kids to an amusement park, have a date, got a sports match, or will be doing something else that excites you.
It would be a complete turnaround.
You might even leap out of bed in the morning, feeling full of energy and excited to start your day!
It’s not all physical.
Part of what brings us energy and makes us not feel tired all the time is mental. If you love what you’re doing, you would feel excited about it, and you’ll have a lot more energy throughout the day!
If you don’t, well… you know the feeling.
Here’s a question to ask yourself:
Look yourself in the mirror and just ask. “If today was my last day on earth, would I feel happy doing what I’m going to be doing today?”
Be honest with yourself.
If the answer is “No” too many days in a row, then that is an indicator that you might need to switch things up. It means that your daily activities are draining you, rather than giving you energy.
It might be time to start doing what you love to do!
Not sure what that is?
Take this free 3-part video series where I help you find your passion in life, help you increase your productivity and build habits so that you can achieve your new goals!
Cut Out Stress!
It’s not just physical activities that drain your energy.
Oftentimes it is the things going on in our own minds that cause us to feel tired. Things like stress, worry, grief, and other negative emotions could cause you to feel down and tired.
Like you have no will or energy to do anything.
While there may be good reasons to actually feel stressed, worrying too much about things is never a healthy things.
There are some ways to deal with stress:
What I personally love to do is look for the cause of the stress. And, if it turns out that it’s something outside of my control, I make the decision to just let it go.
Worrying over things you have no control over will only make you feel worse.
Now, I get this will be harder for some than for others.
If you find you’re having a hard time letting go of the things that cause you stress, worry or anxiety, you could try some meditation, like the Release Meditation by Brendon Burchard:
There are some other ways to reduce your stress:
- Spend time outside in nature.
- Spend more time with friends and family.
- Do some exercise or yoga.
- Find a hobby or passion you love.
- Focus on the things that you can control.
Other Lifestyle Issues You Should Eliminate
Besides the main causes of tiredness and fatigue above, there are other things that could be the reason that you’re feeling tired all the time.
If you want to stop being tired constantly, look at the above first and then see if that fixes things. If not, have a look at some of the other common causes below.
Taking Naps During the Day
I still fall into this trap sometimes.
When you’re feeling tired, it might feel like a great idea to take a quick nap, but it’s actually one of the worst things you could do! The reason is that it completely ruins your sleep cycles.
Here’s why it’s so bad:
When you take one or more naps during the day, you’ll feel less tired when you wake up. However, because you got that rest, you will now have trouble sleeping that night.
Leading to too few hours of sleep.
Which then results in you feeling even more tired the next day!
However tempting it is, resist the urge to nap!
Excessive Alcohol or Caffeine
I think we can all remember the morning after a night of heavy drinking.
It’s not just the hangover (though that’s part of it).
Part of the issue is dehydration, but again, the other part is how you sleep. After a party or night out, I find that I fall asleep more easily. However, I wake up a lot earlier as well.
Less hours, more fatigue!
Caffeine can make you feel hyped-up in the moment, but it is usually at the cost of your energy crashing down afterwards. It is just a temporary “solution” with extra drawbacks afterwards.
Plus, it can affect your sleep as well.
Note:
It’s all about moderation. Drinking too alcohol or caffeine in itself isn’t that bad. When it becomes more excessive and frequent, that’s when it really starts to become an issue.
Not Eating Regularly
Often associated with dieting.
However, skipping meals is (almost) never a good idea!
Going without food for too long can cause your blood sugar levels to drop, which drags your energy down with it, in addition to potentially causing more issues for your body!
So:
- Don’t skip meals.
- Get some healthy snacks in in between
- Try to eat something (even if it’s light) about ever 3-4 hours.
Note that this is about eating regularly not about eating more.
Eating more will lead to more intake of calories which can lead to overweight, which among decreasing your overall energy brings other health risks as well!
Next Steps to Take
Unfortunately, tiredness can have multiple causes.
If you want to stop being tired all the time, you will have to use this guide to try and figure out why you are feeling tired. Then it’s about improving that aspect of your life!
Each and every one of these will help improve your fitness!
Prioritize the areas where you know you’re not doing that well at the moment, see how that works out and then move on to the next area.
Try to build these into habits!
You can use this free training to learn how to build strong habits that actually stick! And that will help you live a healthier, more enjoyable life!