1. You aren`t eating properly.
Refined carbs can be a quick source of energy. When you eat something like breakfast cereal, cookies, pasta, or pizza, the refined carbs in them cause your blood sugar to spike, and you feel more energized. However, when your blood sugar levels drop, you’ll start feeling tired again. And if you keep snacking on foods that contain refined carbs, you’ll end up feeling fatigued throughout the whole day.
Try to eat less sugar and processed carbs, and replace them with fiber-rich foods, like oats, lentils, and vegetables.
2. You aren’t active enough.
You might think that if you come home tired after work, lying on the couch could help you save energy and make you feel a bit more energized. It’s important to get at least some exercise a couple of times a week, and it will help you feel less tired all the time. A 2008 study showed that young adults who did just 20 minutes of low-intensity exercise 3 times a week had higher energy levels and lower levels of fatigue.
3. You aren’t getting enough quality sleep.
You might feel tired even after getting your recommended 7-9 hours of sleep per night. This is because the quality of your sleep is just as important as how long you sleep. Try to go to sleep and wake up at the same time every day.
Also don’t drink coffee late in the day, and don’t spend your time before sleep on your phone or watching TV. This will help you improve the quality of your sleep and you might not feel as tired during the day.
4. You have food sensitivities.
If you feel tired for no reason during the day, it might be a sign that you have a food intolerance. Some of the most common are gluten, dairy, and eggs.
5. You aren’t drinking enough water.
If you don’t replace the water that your body loses as a result of its biochemical reactions, you’ll become dehydrated. This can lead to lower energy levels and make it difficult to concentrate. A study showed that men who drank water to replace what they’ve lost while working out on a treadmill felt less tired than when they didn’t drink water.
6. You’re stressed.
Research has shown that high stress levels can cause fatigue. Moreover, one study found that avoiding dealing with stress can lead to higher levels of fatigue. Yoga and meditation can help you relieve it.
7. You might need more vitamins.
There might also be not enough iron, vitamin D, or vitamin B12 in your diet. Some of the foods that are high in iron are spinach, broccoli, red meat, and turkey. B12 can be found in milk, eggs, salmon, and beef, or you can take it as a supplement. To get more vitamin D, eat more mushrooms, fatty fish, and seafood. Also, try to spend more time in the sun.