Always tired? 10 Reasons Why and How to Fix Them

Feeling a little tired today? How about yesterday, or the day before that? 

If you’re always tired, there may be a deeper cause. Luckily, most of these causes are not that difficult to fix. 

1. Poor sleep habits
   You saw that one coming, right? Well, don’t dismiss it. In our society, some people treat it as some kind of bragging rights as to how little sleep they can “get by on,” but science tells us that’s a bad idea. Adults need between 7–9 hours of sleep every night to be properly rested for good brain function.
   
   How to address it: If you have trouble going to bed at a reasonable hour, try setting an alarm to tell you it’s time to get ready for bed. Avoid caffeine and alcohol for several hours before bedtime, avoid electronic devices for an hour or so before bed, and get rid of any electronic devices in your bedroom.
2. Poor diet
   If you find yourself reaching for coffee or a sweet snack to get yourself through an afternoon slump, you’re probably doing more harm than good. These foods will make your blood sugar swing wildly, causing that dreaded “crash” in no time.
   
   How to address it: Instead, try adding more protein to your meals, and if you need a snack, be sure it’s a complex carb and a protein, like apples and peanut butter. In general, try to get more fruits and veggies in your diet as well, which will help support your body and fight fatigue.
3. Lack of exercise
   Believe it or not, skipping the gym when you’re tired can actually make you more tired. But science is clear: sedentary people who start exercising actually feel less fatigue than people who stay idle.
   
   How to combat it: Aim for 30 minutes of exercise, five days a week — but it doesn’t have to be all at once for you to see the benefits.  If you can commit to a 10 minute walk, three times a day, or even six 5-minute breaks during your work day, you can see benefits. And those breaks might make you more productive, too.
4. Dehydration
   If you’re not drinking enough water, your body can’t function properly, and it can make you feel tired. Even a 2 percent loss of normal fluid levels can cause fatigue.
   
   How to combat it: If you want to make drinking more water a habit, try linking it with something else you already do regularly. Take a drink every time you answer an email or pick up the phone; fill your glass every time you get up from your desk. To find how much water you should be drinking, take your weight in pounds, divide that number in half, and that’s how many fluid ounces you should shoot for each day.
5. Anemia
   Anemia is a common cause of fatigue because without enough iron in the blood, your blood can’t deliver enough oxygen to your cells, resulting in fatigue.  An iron deficiency could be an indicator of an underlying health problem, so if you suspect you have one, you should see a doctor.
   
   How to combat it: Eat more lean beef, kidney beans, tofu, eggs (with the yolk), dark green leafy vegetables, nuts, and peanut butter, and pair them with foods high in vitamin C, which improves iron absorption. Only add a supplement if you’ve talked with your doctor.
6. Perfectionism
   Are you a perfectionist? Well, it’s no wonder you’re tired! Perfectionists constantly set goals for themselves that are difficult if not impossible to achieve, so you routinely fall short of your self-imposed metrics, and feel no satisfaction in your work. I’m tired just thinking about it!
   
   How to combat it: One great way is to impose time limits on your work and then carefully stick to them. After a while, you’ll probably realize that the extra time you would have put into a project wouldn’t have had a big benefit anyway.
7. Skipping breakfast
   Our bodies are programmed to set our metabolism for the day by what we do when we wake up. Eat a healthy breakfast and your body is set to burn fuel efficiently all day. Skip breakfast and your body tries to conserve energy, fearing there’s no fuel to be had, and making you feel sluggish.
   
   How to combat it: Eat a meal with complex carbohydrates, protein, and healthy fats within a few hours of waking, like porridge with fruit and a dab of peanut butter, or two eggs with whole wheat toast and Greek yogurt.
8. Disorganized work space
   Ever heard the phrase, “Messy bed, messy head”? Well, it goes double for your work space. A cluttered office or desk makes you feel mentally exhausted because you can’t focus on the task at hand. It also limits your brain’s ability to process information.
   
   How to combat it: Get in the habit of tidying and organizing your space before you leave each day so that you start the morning with an organized desk. If your space needs a major overhaul, fight overwhelm by taking it one step — or drawer, or shelf — at a time.
9. Working on vacation or weekends
   If you’re checking emails while at your kids’ football games or while relaxing by the pool, you’re never truly taking a break from work — and you’re putting yourself at risk for burnout. It’s especially bad when you routinely do work tasks at any time of day, including before bed.
   
   How to combat it: Draw a distinct line between work time and downtime. Put an autoresponder on your email if you must to let people know that you do not check email outside the office. Taking real breaks will make you more creative, productive, and focused.
10. Staying up (or out) late on weekends
    It seems like weekends should be the time to cut loose, stay out all night, and not worry about a bed time. But if you do this consistently, you’re actually putting yourself at a sleep deficit. It makes it harder to sleep on a healthy schedule during the week, and you’re always playing catch-up.
    
    How to combat it: If going to bed early on the weekends puts a crimp in your social life, try to wake up at your normal time even after staying out late, but take a power nap in the afternoon. Napping for about 20 minutes can help you feel reenergized; any longer and you may feel more tired when you wake up.

What’s your best remedy for fighting fatigue? I’d love to hear your thoughts and suggestions in the comments below.

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Thank you for reading my post. I regularly write about management, technology 
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Bernard Marr is a bestselling business author and is globally recognized as an expert in strategy, performance management, analytics, KPIs and big data. His new book is 'Big Data - Using Smart Big Data, Analytics and Metrics To Make Better Decisions and Improve Performance'. You can read a free sample chapter here.

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