How to Stop Feeling Exhausted All the Time

TATT, stands for “Tired All The Time”. Yes, feeling exhausted is so common that it even has its own acronym. The feeling of old, tired and rundown, as if the energy has been drained out of you. Most of us chalk it up to having too much to do and not enough time to do it, especially during extra-busy periods.

Psychological tiredness is far more common than tiredness that's caused by a physical problem. One key reason is anxiety, which can cause insomnia and, in turn, lead to persistent fatigue. Mental health problems such as depression can make you feel more tired. They can also prevent you from getting a proper night's sleep.

Tiredness can also be attributed to lifestyle factors, such as drinking too much alcohol, or having a bad diet. And if you have a disturbed sleep pattern (work night shifts, sleep in the day or look after young children) it can be difficult to get a good night’s sleep, and you’ll feel tired during the day.

Fortunately there are some simple, recharging changes that can help you tackle all of the energy stealers in your life:

Get moving
The last thing you may feel like doing when you’re tired is exercising. But many studies show that physical activity boosts energy levels. Exercise improves the working efficiency of your heart, lungs, and muscles, that’s the equivalent of improving the fuel efficiency of a car. It gives you more energy for any kind of activity.

Have breakfast
People who eat breakfast feel better both mentally and physically than those who skip their morning meal.

Stay hydrated
Water makes up the majority of your blood and other body fluids, and even mild dehydration can cause blood to thicken, forcing the heart to pump harder to carry blood to your cells and organs and resulting in fatigue. Besides drinking more, you can also consume foods that naturally contain water, such as yogurt, broccoli, carrots, and juicy fruits, like watermelons, oranges, and grapefruits.

Get enough sleep
Sleep that is deep and restorative and in the range of seven to eight hours a night is ideal to help replenish important neurochemicals like natural endorphins and serotonins. Sleep also allows joints and muscle to heal and rest.

Breathe correctly
Breathe deeply -- from your diaphragm, not your chest -- to keep oxygen and blood flowing all day. Breathing correctly will also help improve a slumped posture.

Eat real food
For more energy, focus on foods with magnesium and iron, which you can find in seeds, nuts, fish, and colorful leafy vegetables.

Take naps as needed
Short naps can help to boost alertness, mood, and concentration, but if you feel like you need long naps every day, there is likely something else going on (talk to your doctor on this case). A 40-minute nap is ideal: It boosts alertness and performance by 100 and 34 percent.

Fuel your brain with omega-3s
Found in fatty fish (such as tuna and salmon), walnuts, and canola oil. These essential fatty acids are good for your heart and also boost alertness.

It may be common to feel tired all the time, but it isn’t normal. If you’re worried, see your doctor for advice and reassurance.

photo: squarespace.com

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