Why Are You Feeling Tired All the Time?
Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue, and Chronic Fatigue Syndrome (CFS).
Here’s a quick overview of each common cause of fatigue and feeling tired all of the time:
▪️ Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep, restorative sleep.
▪️ Fatigue occurs from prolonged sleeplessness, which could be triggered by numerous health problems, such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea, or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
▪️ Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.
The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance, or emotional trauma. It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.
How Much Sleep Is Enough?
The number one reason you may feel tired is because of sleep deprivation, which means you are not getting enough high-quality sleep.
Research suggests that most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night . If you’re sleep deprived, the amount of sleep you need increases.Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.
Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night. If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is the most likely reason you feel tired all the time. That is actually good news because sleep deprivation is much simpler and easier to address than the other root causes.
It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities, such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.
simple hacks to keep sleepiness at bay.
When you’re too sleepy to work, it’s almost impossible to get things done. It’s very easy to give in and it feels so right to close your eyes and wander into the field of dreams.Ever experience feeling so sleepy you almost bump your head on your computer screen? What about almost giving in but the thought of too much work is holding you back?It almost feels easy to give in.
But if there’s a lot of work to do and you have to stay wide awake, you can do some simple hacks to keep sleepiness at bay.
1. Take a nap.
Instead of fighting it, go ahead and get some sleep. Nothing beats a power nap when you’re too tired to work. Being sleepy could be your body’s way of telling you to slow down and take some rest. So go ahead, take that well-deserved power nap to recharge your body. You’ll notice it’s easier for you to focus and you will be more energized after that.
2. Switch up your tasks.
It could be that you’re bored with your tasks and that’s why you’re sleepy. So switch up your tasks. This way, you’re breaking the ice and it introduces your brain to another stimuli which will help you to stay alert and awake.
Switching up your tasks also gives you a different perspective. Instead of forcing yourself to work on a project that doesn’t resonate with you at the moment, focus your time and energy into something that you feel you are called into. This way, you can work better and stay alert because your brain is cooperating.
3. Get moving.
Do some stretches or walk around. Stay away from your computer for a while. If you work from home, it’s nice to get out of your home office and breath some fresh air. Then come back again when you feel rejuvenated. You can also do some stretches. This way, you’re waking up your body and it gets you ready for the tasks ahead.Sitting all day is not healthy and encourages drowsiness. If you’re not used to physical exercises, small movements or stretches can give you an energy boost.
4. Watch what you eat.
There are some foods that help you sleep. Be wary of the times you eat these. Also, don’t overeat during lunch as this tends to make you feel sleepy after lunch. Finish your meal as soon as you feel satisfied. Eating until you’re fully stuffed is not only unhealthy but it induces sleepiness.
5. Toothpaste with peppermint.
Brush your teeth with peppermint toothpaste. Peppermint is a natural stimulant which makes you stay alert.
6. Coffee break.
Of course, when all else fails, nothing beats good old coffee. Go ahead and indulge in a nice cup of coffee to awaken those senses. Coffee contains caffeine which is also a stimulant. Just be careful how much you drink, though.
Meditation is not only done to make you feel relaxed. There are meditations that are effective to make you stay awake. When meditating, the best position is to sit upright and make sure your breathing isn’t compromised. If you have no idea how to meditate effectively, you can listen to an audio meditation using earphones.
With these seven tricks to choose from, you can stay away from being sleepy at work. But remember, sleep is one way our body relaxes and rests. Do not deprive yourself from your much needed sleep and rest so that you can wake up feeling energized. Keep your body healthy as this is your greatest asset. Give it some love and treat it well.
by:Joy Collado, “7 Tips To Survive When You’re Sleepy at Work”، www.lifehack.org
by:Louise Dickens, “Tired All the Time? You Need These 8 Ways to Feel Better”، www.lifehack.org