Regular sleep and rest, but we still feel TIRED



    Why do we feel tired most of the time?

    For many of us, daily responsibilities can be tiring and because of that, we all need some rest. But why sometimes, despite enough rest and sleep, we feel tired and without energy again.

    What can contribute to this feeling? Part of the reasons lie in the way of life, that is, in specific, daily habits that can cancel the positive effect of quality sleep and rest and cause fatigue again.

    Therefore, in the following, we will talk a little more about the habits that take away your energy and how to recognize them.

    Why do we feel tired most of the time?

    Some estimates in the United States show that as many as 15% of women and 10% of men constantly and daily feel excessively tired and without energy.

    Such fatigue should not be ignored, because it can significantly reduce the quality of life. In addition, it can reduce productivity in the workplace, can cause accidents among drivers, reduce the academic performance of students, etc.

    It is important to mention that fatigue is a normal phenomenon, especially for people with an active life filled with various obligations. Most often, it is the result of insufficient or poor quality sleep, something that is common for many.

    Unfortunately, sleep is often neglected and it is thought that in the US as many as 35% of adults have a lack of sleep, and the number is also worrying for teenagers – an age that is critical for growth and development.

    But what if, despite a long and quality sleep, we feel tired again?

    What can cause fatigue?

    If sleep is not in question, below we highlight the most common daily habits that can cause fatigue.

    Insufficient physical activity:

    Although it may sound strange at first, lack of physical activity can actually make us feel tired and lack energy. The most common reason why people skip physical activity is because of fatigue.

    But research shows that exercise and regular physical activity actually reduce fatigue – both in healthy people and those with certain health conditions. Even the smallest intervals of activity have a positive effect on the body.

    Physical activity is considered to improve energy levels, improve sleep quality, have a positive effect on mood, reduce stress, keep muscles active, improve concentration, etc. Such numerous positive effects should not be neglected, so acquiring this healthy lifestyle habit is recommended for everyone.

    Intake of too many simple carbohydrates – sugars:

    Carbohydrates, especially simple ones (eg refined white sugar) are a quick and good source of energy when we need it. But excessive intake during the day can cause the opposite effect – fatigue.

    This is so, because simple carbohydrates suddenly raise blood sugar, and this causes the rapid creation and secretion of the hormone insulin, which, in turn, quickly lowers the sugar level back to normal. This rapid rise and fall of sugar levels is actually what causes fatigue.

    A number of studies show that reduced sugar intake through meals or snacks leads to better and more consistent energy levels throughout the day. Also, the intake of whole grains, legumes and other foods that are rich in complex carbohydrates (which are slowly digested) and vegetable fibers, contributes to greater energy.

    Insufficient intake of food, ie calories

    Calories are a measure of the amount of energy provided by food. But a distinction should be made between insufficient food intake and insufficient calorie intake.

    Vegetables and fruits are the type of foods that can fill us up quickly, because they are quite bulky and rich in water and fiber. But they are not a significant source of calories. On the other hand, meat, cereals, dairy products, nuts are foods that are a source of slightly more calories.

    Processed food is especially high in calories, low in nutrition, and still may not fill us up. That is why it is important to be careful and eat enough food that will be a source of macro and micronutrients, but also of calories – energy that will move us and with which all metabolic processes will be carried out.

    It is necessary to maintain a balance and eat food that is rich in nutrients, but also food that is a good source of calories and energy. The lack of nutrients and energy can cause a feeling of constant fatigue.

    Insufficient water intake

    Water intake is necessary to maintain energy levels throughout the day. Almost all biochemical processes in the body depend on water.

    Dehydration is often imperceptible, that is, we forget to drink water, and the body needs it. As a result, the feeling of fatigue and reduced energy is common, and in addition, headaches, reduced concentration, etc. may occur.

    Some studies show that dehydration does not have to be significant to cause reduced energy.

    Recommendations for the amount of water that must be taken in depend on gender, age, level of physical activity, etc. But in general, for men, an intake of about 3.7 liters of fluids (which can also be taken in through food) is recommended, and for women, an intake of about 2.7 liters of fluids is recommended.

    Too much stress

    Stress is a well-known part of everyday life, and we have written about its harmful effects in several articles. It is a natural reaction of the body to unexpected and problematic moments, but excessive stress can significantly affect the energy level.

    Several studies have shown that excessive stress is associated with increased fatigue. In addition, studies show that the way we deal with stress also affects our energy.

    Ignoring and avoiding the problem has proven to be the most damaging, especially in terms of the fatigue that people feel. Therefore, it is important to deal with stress in the healthiest way possible.

    Often it will be a conversation with a loved one, physical activity, relaxing activities, practicing hobbies, walks in nature, etc.