Why am I so tired: 5 ways to stop being sleepy

Regardless of the source of your tiredness, these five natural strategies may help you enjoy more stable, sustained energy.

1. Keep a Consistent Sleep Routine (Even on Weekends)

Achieving high-quality sleep is one of the most important factors when it comes to reducing fatigue. You can significantly increase your chances of getting a good night’s sleep with this simple sleep hygiene checklist:

• Go to bed and wake up at the same time every day. (Yes, even on days off.)
• Create a relaxing bedtime ritual to encourage your mind and body to unwind before you climb into bed.
• Keep your bedroom as dark and quiet as possible, and don’t crank the heat — cooler temperatures may be more conducive to a good night’s sleep.
• Embrace healthy lifestyle habits such as limiting caffeine consumption, exercising regularly, ditching tobacco, and avoiding alcohol before bed.
• Make every effort to reduce the amount of stress you experience on a regular basis.
• Spend time outside every day to maintain a healthy melatonin balance, which is necessary for stimulating your body’s nighttime sleep responses. (Heading outdoors has additional fatigue-fighting effects — check out #3.)

A key part of my consistent sleep routine is always having a mug of Reishi Cacao before bed. It helps me to chill out and unwind, getting in the mindset of sleep while I journal or read. Reishi is an adaptogen, so it also helps support occasional stress. Something I'll gladly welcome before sleep.

2. Sip Water All Day

Given that dehydration is a common cause of fatigue, it probably won’t come as a surprise that staying hydrated is a simple way to reduce your risk of daytime sleepiness[*]. Try carrying around a reusable water bottle.

Not surprisingly, good ol’ H2O is one of the most hydrating beverages around. Alcohol, on the other hand, has a dehydrating (read: fatigue-inducing) effect.

If straight-up water just isn’t going to happen, try sipping on superfood drink beverages throughout the day. The combination of great taste, hydration benefits, and overall wellbeing support will have you on the right path.

3. Get Moving Multiple Times a Week

When you’re feeling tired, you probably just want to lie around on the couch and maybe binge your favorite TV show. But overwhelmingly consistent research suggests you’re probably better off getting some exercise[*].

Participating in physical activity on a regular basis is associated with higher levels of energy and reduced fatigue. Getting a move on can also reduce anxiety and promote a positive mood, thereby targeting another common cause of tiredness. Choose something you enjoy. Even a 10-minute walk may yield a moderate energy push[*].

4. Take Six Controlled Deep Breaths Every Work Hour

Studies find that spending time in nature is associated with increased energy and an enhanced sense of vitality (as well as greater well-being overall)[*].

While this energy spike may partly result from the fact that going outside often means engaging in some form of physical activity (even if it’s just a gentle stroll), there’s also evidence that simply existing in natural spaces may have vitalizing effects.

Spending as little as 20 minutes outside every day may be enough to lend some extra energy to your body and emotional state. As an added bonus, being in nature will expose you to natural light and increase your body’s production of vitamin D, which is essential for maintaining healthy energy levels[*]

If you’ve tried all the strategies on this list and nothing seems to be working, it may be time to seek the advice of a medical professional. They’ll be able to assess your diet, lifestyle, and physiological factors to get to the bottom of why you might be feeling so tired all the time.

5. Reduce Your Caffeine Dependency

If you find yourself always needing 4+ cups of coffee a day, trying cycling slowly off of caffeine to reduce your dependency on caffeine for energy.

The easiest way to start is by swapping to half-caf options. Our Mushroom Coffee has 50mg of caffeine, half a regular cup of coffee, with the same delicious taste. Plus we add Lion's Mane mushroom to support focus, or Chaga mushroom to support immune system, to make up for the reduced caffeine.

Then you can start to swap a cup of coffee for a more stable energy from matcha green tea. Matcha has l-theanine, an amino acid that helps to balance the energy from the caffeine.

Then once you're feeling good there, try swapping one cup of caffeine-tea or coffee for just Lion's Mane or Cordyceps elixir. Ready to drink in hot or cold water, these caffeine-free options support energy.

As you slowly start to reduce your caffeine consumption, you will be able to find energy from whole foods more easily.

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Want even more inside scoop on sleep hygiene? Check out this full magazine article here.