Are you one of those people that struggle to make it through a whole day without filling up on coffee or falling asleep at your desk? You may blame it on having a busy life, yet chances are that if you find yourself saying you are tired on a daily basis, then there might be a little more to it.
Here are common factors that cause drowsiness, and ways in which you can alter your lifestyle to help boost your energy levels and have you powering on from morning till evening!
Lack of iron - Anaemia, or iron deficiency, has numerous symptoms, the most common being fatigue and difficulty concentrating. Though anaemia can be caused by blood loss (which makes iron especially important for women who are menstruating) or chronic disease, it is most commonly due to a lack of iron in your diet or an inability to absorb it. Make sure you are getting plenty of iron rich foods, such as lean red meats, seafood, dark green vegetables or beans and enjoy them with some vitamin C rich foods, as vitamin C is essential in iron absorption.
If you are concerned that you may be deficient in iron, check with your doctor. It is very simple to test and they can determine whether you need to up your iron intake or if you require supplements.
Poor sleeping habits - Your sleeping habits are going to play an important role on how much energy you have during the day. If you are not sleeping well at night, then chances are you are going to suffer for it during the day. If this sounds like you, then it might be a good idea to consider ways in which you can improve your sleep. Here are some suggestions for making the most out of your bed time:
- Set yourself a routine, including a bed time and a morning alarm
- Avoid stimulants such as coffee, tea and alcohol in the few hours before sleep.
- Avoid staring at bright screens (such as your phone or computer) for at least an hour before bed, as the blue light interferes with your body’s ability to produce melatonin, a hormone essential for regulating sleep.
- Make your bedroom environment conducive to sleep, with fresh air, soft lighting and a comfortable bed.
Laziness breeds laziness - Interestingly enough, lack of exercise can make you tired! When you exercise it stimulates the release of more neurotransmitters such as dopamine, norepinephrine and serotonin, which work to stimulate both your body and mind, making you feel happier and more energised.
Poor fuel choices - When it comes to energy levels, you get out what you put in. If you feed yourself high GI foods, or overly processed foods rich in sugars and trans fats, then you are not going to have the sustainable energy required to get you through the day. Opt for a healthy and balanced diet, rich in fresh foods that are low GI, to help give you all the nutrients you need and a slow release of energy.
Inside-itis - Being inside all day, often means you are sitting or lying around and not being very active. This lack of physical stimulation prompts your body to retain energy until it is needed. If you have been inside all day and feel lethargic and tired, try getting out in the fresh air and doing something active such as going for a walk or a run!
Underlying health conditions - If you are constantly feeling tired during the day, and you have checked off all the above tips and are still struggling, then it is important that you talk to your doctor as there are a few underlying health conditions you could be suffering from, such as diabetes, chronic fatigue and thyroid disease. Staying on top of your health is a good idea, so if you are ever in doubt, then go check it out!