If you’ve ever struggled to figure out the source of your being tired all the time, then this post is for you. A major obstacle for many people figuring out their source of fatigue is the fact that the body is so complex. A variety of things could be acting at once, or just one change could be the thing to boost your energy exponentially.
First, there are the better-known problems. You should start with these
to rule them out. They have some of the easiest fixes and can powerfully affect energy levels.
Sleep hygiene
You probably already know that for optimum brain function and level mood, adults should get 7 to 8 hours of sleep every night. But the quality of your sleep can be influenced. For example, you shouldn’t sleep with any lights or the tv on. The light disrupts your body’s natural rhythms by sending signals to your brain that it’s daytime and time to wake up, even though your eyes are closed.
Also, you shouldn’t work in the same place that you sleep. Your mind will eventually associate the stress of work with that location. Taking a hot shower about 90 minutes prior to bedtime can also help because the drop in temperature that your body will experience at about that time aids in sleep.
Eating breakfast
Did you know that if you only have the choice between having nothing for breakfast and eating a fatty doughnut that you should eat the doughnut? You’ve just fasted for a number of hours, and your body needs fuel. No matter how you slice it, your brain and muscles need food, not just water, to function, and if you don’t give it to them, then you’re going to feel more tired.
Now I’m not suggesting you eat a doughnut every morning for breakfast because that has other health consequences, including a penalty to your waistline. My point is, don’t skip breakfast. And having something healthier like fruit and oatmeal will not only feed your body but will have a longer-lasting energy boost without the crash that comes with sugar.
If you have the above items under control, then the source of your being tired could be mental.
Depression
Feelings of intense sadness, worthlessness, or hopelessness for more than about a week could mean that you’re clinically depressed. This definitely impacts your energy levels. Thoughts of suicide may or may not be present. You might have difficulty concentrating, aggressive thoughts/actions, a loss of interest in the things you used to like to do, overeating, and/or intense feelings of guilt just to name a few.
If any of the above items have persisted in your life, it’s time to reach out to a talk line (1-800-273-TALK [8255]), a clergy member, an Employee Assistance Program if you have one through your job, or seek out a therapist. You might also want to check out WealthyAppetite.com’s free e-book “Reset Your Life in 3 Days: An Awareness Approach to Happiness”. Just sign up at the right of this post and receive it immediately. All of these resources can help you work through your challenges no matter what size they are, and your feelings of fatigue may taper off naturally.
Mental drain
You might be tired all the time simply because you’re stressed. It might be time to ask yourself if there’s too much on your plate and what can be cut out. If you don’t feel like anything can be cut, there’s usually a way to work more efficiently so that you feel more accomplished and motivated.
Try Lifehack.org’s “50 Tricks to Get Things Done Faster, Better, and More Easily”. Additionally, each morning try asking yourself the following question: How can I inject some fun into today? It need not be a 3-hour activity, if you don’t have the time for it. It can be as little as a few minutes. Just commit to something fun just for you, and DO IT NO MATTER WHAT!
Medical conditions are another possible culprit. The very fact that you’re feeling slowed down means that your body is trying to tell you it’s out of balance. It could be any one of the above causes. But there are also many medical conditions that, if left undiagnosed, could leave you sleepy. If your fatigue has lasted for longer than a week, you should see a doctor to rule out things like the following conditions.
Anemia
Your organs might not be getting enough oxygen because your blood cells aren’t their healthiest. Commonly, this is caused by an iron-deficiency and is treatable.
Underactive thyroid (hypothyroidism)
Your thyroid gland may not be making enough thyroid hormone. A simple blood test can diagnose it, and it is also treatable.
Urinary tract infection (UTI)
When germs get into the tubes that connect your bladder and kidneys, you may experience pain or burning when you urinate, cloudy or smelling urine, or in more serious cases fever, chills, nausea, or vomiting. If a urine test leads to diagnosis of a UTI, it can be treated, usually with antibiotics.
Fibromyalgia
Some symptoms of this illness that can co-occur with being tired all the time are chronic muscle pain, sleep problems, constipation, and difficulty performing simple mental tasks. While more research is being done to understand this condition, you can work with your doctor on diagnosis and treatment.
Sleep apnea
This sleep disorder occurs when a person’s breathing is interrupted during sleep either due to a blockage of the airway or problems with the brain’s signal to the muscles to breathe. Your doctor will ask a number of questions and may have you do a sleep study during which your sleep will be monitored and the best treatments can be matched to your condition, if you’re found to have sleep apnea.
Heart disease
Warning signs of heart disease can vary from person to person. So unfortunately, they’re tricky to pin down. However, people with high blood pressure, high cholesterol, diabetes, smoking, obesity, and/or a family history of heart disease should talk with their doctors. You might also want to check out the WebMD articles “When to Call the Doctor About Heart Disease” and “12 Possible Heart Symptoms Never to Ignore”.
Then, there are the nutritional sources of being tired.
Vitamin deficiency
Like in the case of anemia, vitamin deficiencies can be creating the imbalance in your body and supporting your fatigue. The farther away you are from eating a healthful, balanced diet of fruits, vegetables, and non-fatty sources of protein, the more likely it is that your body isn’t getting what it needs. Multi-vitamins can help, but seeing a doctor to see where you stand first, is ideal.
Caffeine crash
The very items you’re using to make it through your being tired could be causing it! If you drink more than two cups of coffee a day or consume caffeine-rich energy drinks every day or so, then you’re most likely experiencing frequent crashes. (Keep in mind these amounts could be more or less depending on your caffeine tolerance.) Any time you use a stimulant to create energy, you’re setting yourself up to feel withdrawal and fatigue later. Not to mention irritability, depressed mood, and trouble concentrating. First, take a look at some surprising sources of caffeine on WebMD. Then, check out eHow.com’s “How to Wean Yourself Off Caffeine”.
Food intolerances
There is evidence to suggest that you could have some food sensitivities that are making you tired. Many believe that either a person has a food allergy or not. But there is actually an in-between, and if you continue consuming the offending food(s), you could move from just being tired to developing full-blown allergies. If you suspect that there may be some foods that fall into this category for you, consult with a physician. In fact, find a doctor that will run an analysis to help identify some food intolerances. Or work with her/him to start an elimination diet to pinpoint possible sources.
First step
I know I’ve given you a lot to digest! I would highly recommend that you find a naturopathic physician. Many of these doctors can do a detailed analysis of your entire lifestyle, not just diagnose you for disease, asking questions and running tests that can point to imbalance in your physical, emotional, and/or mental life. Work with the doctor to start making targeted changes in your lifestyle. The bottom line is that you don’t have to settle for being tired all the time. Just take the first step.
Now, I want to hear from you! If you have a story to share on any surprising sources of your fatigue or things that motivated you to take action and figure out why you’re tired all the time, enter them below in the comments section.
Continue reading about Proven, little-known ways to escape being tired
Time out. I’m taking a step back tonight to center. This is a brief post. An attempt to embrace peace in chaos. I have found myself in a hectic moment. The details are unimportant, but I’m inspired to believe that gratitude is in order.
I remind myself that the challenges of my day are ones that many would wish to have, and so I must be grateful. Because first and foremost, I must see these challenges as an opportunity to be more and live more and grow more than I did yesterday or the day before.
Just maybe the situations from which I have the most trouble teasing out a silver lining are the ones in most need of the work. The ones most worthy of gratitude. Just maybe I can be grateful for the worst things in my life and the most aggravating people because they’re here to send me a message.
And whether that message is from God, the Universe, or some other entity, it’s my choice to learn the message or turn away.
I’ve heard more than once that fear disappears when focused on gratitude. Perhaps the chaos and feelings of overwhelm disappear, too. Indeed, a leap of faith is in order. And I am grateful for the breeze.
Do you take the time to relax? Do you allow yourself the time to truly rejuvenate? Do you know how to really recharge your batteries? What works for you? We live in a society that appreciates and values the 80 hour work week. We applaud those who are workaholics, talking about the amazing work ethic and dedication. But if you are working that 40+ hour work week, are you truly being your most effective?
When I work with clients as their holistic life coach or as their Reiki master my main goal is to help them find the best balance for their lives. It seems to be well and easily understood that ‘other people’ are more effective when they’ve had rest, some time to rejuvenate. Often these same people need to really think about it to realize that the same rules do govern their own lives. We think better, listen better and make calmer more rational decisions when we are not stressed.
What works for you? Do you know? I have several outlets. Walking with my dog Indy puts me in a good mood. I find working in the perennial gardens absolutely refreshes me, it allows me to feel creative, to see beauty and to appreciate the process of growth and change. Going to our home at the lake is amazing for me. Simply the act of approaching the house and unlocking the door begins the process of melting any stress that I feel.
Of course there are other ways for me to de-stress and rejuvenate. Meditation even for a few minutes helps me to remember that there is time enough for everything that is truly important. Giving or receiving Reiki is very powerful for me. I find that my body feels more at easy, my mind lets go of nagging worries and my spirit feels lighter.
It’s not all about getting for me. Giving Reiki, especially to animals offers me a wonderful lift. I feel a strong connection to my dog Indy and love to offer him Reiki. Likewise, time spent offering Reiki to my gardens helps me tremendously and I know that offering the Reiki to pets or the earth offers them amazing benefits.
My point is that when we take time to rejuvenate ourselves, either by relaxing or by simply allowing our mind, body and spirit to play a bit we find ourselves feeling more balanced. Work is more productive, time with family is more manageable and enjoyable. Balance, balance, balance.
While it’s true that I remind my life coaching clients as well as my Reiki clients of this simple fact regularly, I sometimes have to remind myself as well. It turns out that I’m pretty human, I get busy and need to be reminded that it’s not only okay to take care of myself, it’s to the benefit of myself, my family and my clients.
For today, I encourage you to find even ten minutes to do something that just makes you smile. I promise that it’s worth it.
Wishing you a fabulous few minutes just for you. As for me, it’s time to go and walk in my gardens and offer them some Reiki. They’ll benefit and so will I. Who could ask for more?
Warmly,
Sandy
About The Author: Sandy is a Holistic Life Coach and Reiki Master dividing her time between Milwaukee and Oxford, Wisconsin. Sandy works with clients to achieve focus and balance in their lives.
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I was thinking today about values. Not sure why. It just struck me to question the difference between what I believe my values to be versus what my thoughts and actions each day show that they are. And the disconnect that can persist in everything that we do, dragging down our moods and removing us from even the possibility of success. So how can they be so different?
It’s easy to think of values I would explain to other people. I might say that a core value of mine is a dedication to healthfulness. In my mind, for this to be true, I must be knowledgeable about my medical history. I must keep up with my vital statistics. I’ll make good dietary decisions at each meal. And other qualities. But is this really what I subscribe to?
It’s much more difficult to tease out the things we say to ourselves in the dark. The habits we may or may not feel guilty about but that reveal our true priorities. The truth with a capital “T” is that I fall short in all the above areas. My thoughts are filled with my favorite Wendy’s french fries that I eat more often than I should at lunch. I give myself permission to eat “bad” things because I’m stressed and deserve a treat. I haven’t done a thorough audit of my medical history and that of my family. And so on.
Honestly, much like the other ideas I put forward on this site, I still struggle with bringing my thoughts and actions in line with my values. Everyday life is a never-ending exercise in embracing my authentic self.
But I guess the point of this post is to share my struggle with this and invite you to challenge your own ideas of what your values are. To what degree do your core values, the things about yourself that you take the most pride in, take a back seat to everyday life? To what degree do you put happiness and balance last? And then, what steps can you take to truly bring your life in line with what is truly important, making it your Truth?
I, for one, am putting having a conversation with my parents about my medical history on my calendar. I’m going to also make an appointment with a nutritionist to make sure the new habits I work on forming are the right ones for my body. And I’m going to make a grocery list after that visit to start incorporating some of those foods. I’ll take it one step at a time and find comfort in knowing that my Truth is within reach and moving in the right direction is indeed virtuous enough. May your journey to your authentic self be a fulfilling one.
Continue reading about A journey to virtuous values, even in the dark
How often do you go to bed at night wishing you could start the day over and get more done? The solution to this is a common one: time management. But unfortunately, we denigrate this concept. It’s the unwanted step-sister, forced to stay at home. Scrub those floors Cinderella! But the ground that lies beneath your feet can actually teach you a new perspective, allowing you to decrease your stress and still go to the ball!
In real estate, there is a concept referred to as the ”highest and best use.” In a nutshell, the highest and best use is the reasonably probable use that produces the highest property value.
In this concept, the current use of a piece of land, may not be the most profitable. And therefore, it makes more sense to re-purpose the property and achieve the highest value.
For example, a real estate investor might buy an unusually large piece of land, tear down the house that sits on it, divide the land into two properties, and build a new house on each one. Then, he can sell two houses instead of one! Or, if he gets the zoning changed from residential to commercial, he could get a store to generate even more cash.
This concept can certainly be applied to time. Most of us give up many opportunities each day in making better use of our time and bringing our goals to us faster. For example, you could stand in line at the bank steaming because it’s taking so long. Or while you’re on your way to completing the day’s banking, you could see the extra time as a gift and decide on an action for a problem you’re having in your business or at work. Or you could decide what is for dinner and save time later because you’re not wandering around your kitchen lost and confused.
Now you’ve prevented lower uses of your time later by taking full advantage of the time you have now!
I’ve elevated the concept of highest and best use of time to a Wealthy Appetite fundamental because it’s pivotal to maintaining our sanity in this fast-paced, high stakes, pressure cooker called life. And time strain and drain is a major stressor.
So the next time you’re wishing there were 25 hours in a day or feeling overwhelmed by the busy day ahead of you, take a step back and do some creative time management. Think high impact. How can you combine tasks? What is the ONE THING that if you get it done today will help you sleep tonight? Stop trying to pack too much in. Trust in the end result. Cinderella will thank you!
Continue reading about What your lawn can tell you about time management
