If you’re always feeling tired, these 10 daily habits could be to blame

Have you ever wondered why you’re always feeling worn out? I’ve been there, struggling to keep my eyes open during the day. It’s a real downer, isn’t it?

Well, after some digging around, I discovered it might be our everyday habits that are leaving us drained.

Let’s chat about 10 daily habits that could be making us tired all the time.

You might just discover a few tweaks to your routine that can help you feel more energized.

1. Not Getting Enough Sleep

Let me share something from my own life. I used to be a night owl, believing that the quiet of the night was my most productive time. I’d stay up late, ticking things off my to-do list way past midnight. But then when morning came, I’d groan at the sound of the alarm clock and drag myself out of bed.

Here’s the thing I realized: sleep is not just about quantity; it’s also about quality. It’s not enough to get those recommended 7-9 hours of sleep if you’re going to bed at 3 am. Your body has an internal clock known as the circadian rhythm, and messing with it can leave you feeling constantly tired.

So, I made a change. I started going to bed earlier and waking up at the same time every day (yes, even on weekends!). It wasn’t easy, but after a week or so, my body adjusted. And guess what? I started feeling more rested and energized during the day.

2. Overloading on Caffeine

Now, this one might sound a bit strange. You might be thinking, “But caffeine is supposed to wake us up, right?” Well, not always.

I love coffee. I used to wake up and immediately reach for that cup of joe. Then, mid-morning, I’d have another one. And then another one after lunch to fight off the afternoon slump. Coffee was my go-to solution for feeling tired.

But then I noticed something odd. The more coffee I drank, the more tired I felt. Sounds weird, right?

Turns out, while caffeine does give you a quick energy boost, it can lead to an energy crash later on. Plus, it can mess with your sleep patterns, making you feel more tired in the long run.

So, I decided to cut back on my coffee intake. Instead of three cups, I switched to just one in the morning. And instead of reaching for another coffee when I felt tired during the day, I started drinking more water or taking short walks.

And guess what? It worked! My energy levels became more stable throughout the day, and my sleep improved too.

If you’re a caffeine junkie like I was, try reducing your intake and see how you feel. It might seem tough at first, but your body will thank you for it!

3. Skipping Breakfast

Here comes another one that might surprise you. I used to be one of those people who skipped breakfast. You know, grab a coffee and rush out the door type. I thought I was saving on calories and time.

But then, by 10 am, I’d feel my energy levels crashing. I’d feel sluggish, unable to concentrate, and just plain tired.

Turns out, breakfast really is the most important meal of the day. Eating a nutritious breakfast kick-starts your metabolism and provides you with the energy you need to tackle your day.

So, I made a switch. Instead of racing out the door with just coffee in my system, I started making time for a healthy breakfast. A bit of protein, some whole grains, and a piece of fruit. Nothing fancy or time-consuming, but enough to fuel my morning.

And boy, did I notice a difference! My mid-morning energy crashes? Gone. My mood? Much better.

4. Sitting All Day

Now, this one struck me hard. We all know that exercise is good for us, but did you know that sitting for long periods can actually sap your energy?

While you might think that sitting conserves energy, your body actually goes into rest mode when you’re sitting for too long. This can lead to feelings of fatigue and lethargy.

It’s like when you leave your car idle for too long. The engine is running, but it’s not really doing anything productive. It’s the same with our bodies.

So I started breaking up my sitting time. Every hour or so, I’d get up and stretch, walk around the house, or even do a few jumping jacks. And you know what? It helped! I felt more alert and less tired during the day.

If you’re stuck behind a desk all day like I was, try moving around a bit every hour. Your body (and your energy levels) will thank you.

5. Neglecting Hydration

Water – it’s so simple, so basic, but so easy to overlook. I used to be one of those people who would go through their day sipping on everything but water. Coffee, soda, juice, you name it. But water? Hardly a glass or two.

I’d often feel tired for no apparent reason. I’d have headaches that would last for hours. My skin looked dull, and my concentration was shot.

Then one day, it hit me – I wasn’t drinking nearly enough water.

Our bodies are about 60% water. It’s needed for pretty much every bodily function, including keeping our energy levels up. When we’re dehydrated, our bodies have to work harder, and this can leave us feeling tired.

So I made a change. I started carrying a water bottle with me everywhere I went. Instead of reaching for another cup of coffee or a soda, I’d take a sip of water.

And the difference was remarkable! The headaches faded away, my concentration improved, and I felt more awake and alert.

6. Neglecting Self-Care

Now, this one is a little personal. I used to think that self-care was all about bubble baths and spa days, nice-to-haves but not really necessary. I mean, who has time for all that, right?

I’d push myself hard – work, family, chores, repeat. Any time for myself was usually spent zoning out in front of the TV or mindlessly scrolling through my phone.

Then, as you might guess, the constant go-go-go started taking a toll on me. I was always tired, irritable, and just not feeling my best.

That’s when I realized self-care isn’t just about pampering yourself; it’s about taking care of your mental and emotional health too.

Then I made a change. I started setting aside some time each day just for me. Sometimes it was just 10 minutes of quiet time with a cup of tea. Other times it was a walk in the park or a yoga session.

And you know what? It worked wonders! Taking that little bit of time to relax and recharge made me feel more energized and ready to tackle the rest of my day.

So if you’re neglecting self-care like I was, try to set aside some ‘me time’ each day. It doesn’t have to be anything big; even a few minutes can make a huge difference!

7. Running on Stress

The reality is we’re all dealing with stress. For me, it used to be a constant companion. Work deadlines, family responsibilities, bills to pay – you name it, I was stressing over it.

I thought that’s just how life was. Stressful. But here’s the thing – running on stress is like running your car on fumes. It’s not sustainable and it’s definitely not healthy.

Stress takes a toll on your body and mind and can leave you feeling constantly tired. I was so wound up all the time that even when I tried to relax, I couldn’t.

I had to make a change. I started incorporating stress management techniques into my daily routine. Deep breathing exercises, mindfulness, even just going for a walk outside – these became my go-to stress busters.

And you know what? It made a big difference! Sure, I still have stressful days, but they don’t leave me feeling completely drained anymore.

8. Ignoring Your Social Life

Now, here’s something you might not have considered – your social life, or lack thereof, could be making you tired.

We humans are social creatures. We thrive on interaction and connection. But in the hustle and bustle of daily life, it’s easy to push our social needs aside.

I used to be guilty of this. I’d work all day, come home, do chores, maybe watch some TV, and then go to bed. Rinse and repeat. My social interactions were limited to work colleagues and the occasional family gathering.

Turns out, that’s not so good for our energy levels. Strong social connections can actually give us a boost, making us feel happier and more energized.

So I made a change. I started making an effort to connect with friends regularly. A catch-up over coffee, a walk in the park, or just a quick phone call – it doesn’t have to be a big get-together.

And guess what? It made me feel better! More energized, less stressed out.

9. Overlooking Nature

This one is close to my heart. I used to be a total indoor person. My work was indoors, my hobbies were indoors – you get the picture. But then, I started feeling tired all the time, and I couldn’t figure out why.

One day, on a whim, I decided to take a walk in a nearby park during my lunch break instead of sitting at my desk. And you know what? It was amazing! The fresh air, the sounds of nature, even just the act of moving outside felt fantastic.

Turns out, spending time in nature has a way of rejuvenating us. It’s like hitting the reset button on our energy levels.

I started making it a habit to take short breaks outside during the day. A walk in the morning, a quick stroll during lunchtime, or even just getting out in my backyard for a bit – every little bit helped.

And the difference was noticeable! I felt more alert, more alive.

10. Overcommitting Myself

Now, here’s the last one, and it’s something I think a lot of us struggle with – saying yes to too many things.

I used to be a ‘yes’ person. Need someone to cover a shift? Sure. Need help moving this weekend? I’m there. Want me to join another committee? Why not.

But here’s the thing – saying yes to everything means you’re stretching yourself thin. And when you’re pulled in too many directions, it’s exhausting.

So I had to learn to say no. It wasn’t easy, and I felt guilty at first. But then I realized that taking care of myself and conserving my energy wasn’t selfish. It was necessary.

And you know what? Life became less stressful, less chaotic. And I wasn’t constantly tired anymore.

If you’re like me and have a hard time saying no, remember that it’s okay to put your needs first sometimes. You don’t have to do everything for everyone all the time.

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Justin Brown

I'm Justin Brown, the founder of Ideapod. I've overseen the evolution of Ideapod from a social network for ideas into a publishing and education platform with millions of monthly readers and multiple products helping people to think critically, see issues clearly and engage with the world responsibly.

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