Do you constantly find yourself asking, "why am I so tired all the time?" You're not alone.
Four out of five people say that they suffer from sleep problems and wake up feeling exhausted.
Sleep is crucial to our overall health, and without it, we can experience serious side effects such as:
- Weight gain
- Mood swings
- Hormonal Imbalances
- Trouble focusing
- Weakened immunity
- Higher risk of diabetes
- High blood pressure
- Memory issues
The National Sleep Foundation announced that adults should be getting around 7–9 hours of sleep each night to feel rested and reap the benefits of a good night's rest. Meeting this average is important as a number of sleep studies found that people who sleep seven hours a night are healthier and live longer.
While a lack of sleep is typically the most common reason for being tired all the time, there are also a number of other factors that play a huge role in your level of tiredness and your ability to get a good night's rest.
Why Am I So Tired All The Time?
From nutrient deficiencies to poor sleep hygiene, there are several factors that can cause chronic tiredness, even after a full night's sleep.
1. Vitamin D Deficiency
More often than not, the winter months see a lack of sunshine and you're probably not spending as much time outside as you might have in the warmer months. This can lead to a drop in vitamin D levels, which have been linked to feelings of tiredness and fatigue.
Along with feelings of fatigue, vitamin D deficiencies can lead to other issues like depression, hair loss, and poor immunity.
2. Poor Sleep Hygiene
Sleep disorders are estimated to affect 50 to 70 million Americans.
The good news is there are a number of tiny changes you can make to your sleep hygiene to mitigate your chances of low-quality sleep. Poor sleep hygiene can stem from one or more of the following:
- Staring at the blue light on your phone or computer for too long
- Consuming more than one cup of coffee a day (especially after 2 pm)
- An inconsistent sleep routine
- Not getting enough physical activity
- Strenuous activity right before bed
3. Nutrient Deficiency
It's a given that when your body isn't getting the nutrients it needs, you're going to feel tired. While a number of nutrient deficiencies can lead to feelings of tiredness, research shows that low levels of omega-3 are a leading cause of why you might feel so tired all the time.
Similarly, low levels of vitamin B, which play a leading role in proper digestion and energy levels, can also produce feelings of sleepiness.
One cause of chronic sleepiness can stem from seasonal affective disorder (SAD). The onset of SAD is typically a result of a lack of natural light in the winter months, which mean lower levels of vitamin D absorption. It also means you won't get the benefits of mood-boosting serotonin that you'd usually get when outside in the sunnier months.
Studies show that stress and lack of sleep are highly correlated. Learning how to cope with stress and prioritizing a good night's rest is extremely important if you want to stop feeling fatigued.
In this day and time, we all have a lot on our plates. We want to accomplish more and we want to do it faster than ever before. Whether it's looming deadlines or money concerns, stress can build up and take a toll on our health.
What Are the Best Natural Remedies for Chronic Tiredness?
1. Vitamin D Supplements
Getting enough sun exposure in the winter is pretty hard when it's so dark and gloomy. One way to counteract the negative effects of reduced sun exposure is to take vitamin D supplements. Research shows that taking vitamin D supplements regularly can reduce feelings of tiredness.
2. Sunlight Exposure
It's no secret that exposure to sunlight plays a part in the release of serotonin, a hormone associated with boosting mood and helping a person feel calm and focused. One study found that regular light exposure significantly improved the negative effects of Seasonal Affective Disorder in patients.
Research has found that participating in the act of Shinrin-yoku, also known as forest bathing, resulted in lowered levels of cortisol, the hormone associated with increased stress levels and poor sleep quality.
One way to get rid of sleepiness is to ensure you're properly hydrated. Sipping water throughout the day is an easy way to stay hydrated, which is linked to a number of health benefits. Carrying a reusable water bottle and filling it up throughout the day ensures you'll meet your daily requirement.
4. Good Sleep Hygiene
The easiest way to get rid of sleepiness is to get a good night's sleep. By making a few easy changes to your sleep hygiene, you can eliminate any outside factors that could hinder your chances of getting a good night's rest.
- Limit your intake of coffee after 2 pm
- Keep your bedroom dark and quiet, and the temperature on the cooler side
- Make your bedroom an electronic-free space — limit screen time before bed
- Keep a regular sleep schedule — ensure you go to bed and wake up at the same time every day
6. Take Adaptogens
Adaptogens like Ashwagandha have been linked to promoting a good night's sleep and have been used to treat insomnia disorders. This powerful supplement has the ability to relieve stress and to protect brain cells against the effects of our fast-paced lifestyle. It also naturally regulates cortisol to limit the high levels of stress that we know can have damaging effects on our overall health.
7. Get Enough Omega 3s and Vitamin B
One important to way to reduce your chances of feeling tired all the time is to make sure you keep your Omega 3 and vitamin B levels up. Taking supplements in addition to eating a balanced diet is an easy way to do so.
Even though you feel tired, you'll usually feel better by getting some exercise. Participating in physical activity on a regular basis is linked with higher energy levels and reduced fatigue. Similarly, logging even just a 10-minute walk a day can reduce anxiety and promote a positive mood.
These suggestions are just a few of the many ways you can get rid of sleepiness. If you find none of these methods seem to work, it may be best to consult your health care practitioner. They can run a number of tests and eliminate any major concerns and hone in on what might be causing your chronic fatigue.