How to Not Be Tired

Did you know that human beings can survive for almost three weeks without food but can only last days without water? This should indicate just how essential water is for our survival, but unfortunately many of us neglect our water intake, leading to symptoms such as fatigue. That’s why I’m here today to examine the role that dehydration can play in making us feel tired and how it impacts your sleep pattern.

What are the symptoms of dehydration?

According to the National Hydration Council, symptoms such as tiredness and fatigue make up around 20% of GP visits and it’s estimated that of these visits, dehydration is the cause of 1 in 10. 1 This is an alarming figure and around 50% of GPs wished they had more time to look at their patient’s hydration habits.

But why is staying hydrated so important? Well, your body is around 60% water and two of your most important organs, your brain and your lungs are 73% and 83% water respectively. When you’re not getting enough, it can affect how almost every major organ in your body functions – that’s the main reason why humans can only survive days without fluids when they can go weeks without food. 2

Even mild and moderate cases of dehydration will trigger symptoms such as:

• Headaches: Headaches are an extremely common symptom of dehydration and occur because the brain (73% water remember) can temporarily contract or shrink. Now this might sound pretty serious – nobody wants to think of their brain shrinking! However, once you rehydrate yourself rest assured that your brain will return to its normal size. 3

• Fatigue: Feeling exhausted but can’t quite work out why? Dehydration could be making you sleepier as, when you’re dehydrated, your blood pressure can drop thus decreasing blood flow to the brain, making you feel sleepier and fatigued.

• Dizziness: Low blood pressure and poor circulation can easily make you feel light headed and dizzy, affecting your ability to concentrate and perform mental tasks.

• Mood swings: I’m sure you can see a pattern developing by now – how your brain is impacted by dehydration can affect your mood, making you more irritable and prone to emotional outbursts.

• Constipation: If you’re not getting enough fluid, your body is going to start extracting it from other areas of your body, including your stools, making it harder to pass, keeping toxins and waste products trapped inside your colon.

• You feel cold: Feeling a bit chilly despite everyone around you prancing about in tee-shirts and light cardigans? Dehydration can restrict blood flow to your skin and affect how you regulate your body temperature, causing you to feel the cold.

Interestingly, one of the first symptoms you might experience if you’re dehydrated is hunger. This is because thirst and hunger cues are associated with the same area of the brain – the hypothalamus. Your body will also be using glycogen at a faster rate making you crave sugar and carbs for an extra energy source. Unfortunately, this often means that you reach for a packet of crisps rather than a glass of water, which can exacerbate your symptoms.

How does dehydration impact your sleep?

The National Sleep Foundation goes into a little bit of detail about how dehydration can affect your sleep, citing that going to bed even ‘mildly dehydrated’ can influence your sleep patterns. 4 This is primarily because of how dehydration can affect your nasal and mouth passages, making them drier and more prone to irritation, increasing the likelihood of snoring.

However, what you might not be so aware of is how dehydration can affect melatonin, the sleep hormone. If you’re chronically dehydrated it can gradually reduce your levels of essential amino acids which are needed to produce melatonin, throwing off your circadian rhythm and making it harder for you to stay asleep. 5

You should also consider that your body will naturally lose fluids as you sleep so if you don’t go to bed properly hydrated, you’re going to feel the impact the next day!

How much water should you be drinking?

The NHS recommends that you drink between 6-8 glasses of water a day 6 although this figure can vary depending on how much you exercise. It’s important to note though, that plain water is best – caffeinated beverages like tea and coffee or fizzy drinks aren’t going to help to keep you properly hydrated and can strip your body of nutrients.

As an alternative, if you don’t like the taste of plain water, you could try infusing it with fresh fruit for a more exciting taste! If you want to learn more about the drinks you should be avoiding before bedtime, please check out our nutritionist Emma’s blog about 8 unexpected drinks that are bad for your health. Looking for ideas about how to infuse your water? Why not check out our recipe for Detox Water, including zesty lemon and refreshing mint!

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An extra-long nap probably won’t cut it.

If you can’t seem to keep your eyes open at your desk, you might need more than just one good night’s sleep. While rest is important in combatting fatigue, almost everything you do plays a role in boosting your energy levels—from what you eat, to how you breathe. In her new book, The Exhaustion Breakthrough, general internist Dr. Holly Phillips shares a few easy lifestyle tweaks that can reduce fatigue—or at least help you target the root of the problem.

Phillips’ research was based on her subjects’ seven-day exhaustion diaries, and she recommends that anyone trying to assess their energy levels copies that exercise. Write down what you eat (and when) and detail your sleep quality and any stressors you experience to start. “When patients write things down, that’s when you can start to make connections between energy level and energy drains,” explains Phillips.

“Set an alarm to go off every hour,” says Phillips. “Start at the top and scan down to your toes. You’re looking for tension spots or areas of discomfort.” Check for a clenched jaw, furrowed brows, or hunched posture, and then take time to correct it. “Poor posture makes you look tired and it makes you feel tired,” says Phillips. Take 10 deep breaths—you’ll find that a relaxed, open body will feel instantly more energized.

“We take it for granted,” Phillips says of breathing, but it’s an extremely important part of energy. “Make your breathing conscious, at least once an hour,” says Phillips. “If you make that conscious effort on a regular basis, even when it becomes unconscious you’ll have a better breathing technique.” Breathing correctly will also help improve a slumped posture, so breathe deeply—from your diaphragm, not your chest—to keep oxygen and blood flowing all day.

Not forever—just while you’re trying to figure out why you’re so tired. “The focus is to minimize all sleep disturbances,” explains Phillips, who asked her subjects to sleep solo during their seven-day breakthrough challenge. “If you have a partner who tosses and turns or sets an alarm, you’re not completing the sleep cycle that your body needs.” To create a sleep sanctuary, kick everyone out (even the cat), wear a sleep mask, keep the room between 60 and 67 degrees, and eliminate electronics—the blue light stimulates the brain. If sleeping alone is unrealistic, try using separate blankets, says Phillips, which should help minimize disruptions.

“When you sit, it affects how deeply you breathe and it slows your heart rate,” explains Phillips. Sitting has many consequences—a recent University Health Network study even linked prolonged sitting with higher rates of disease and death. But, echoing Phillips’ advice, a University of Utah study found that an extra two minutes of walking per hour might offset the risks.

While a short nap is fine, it cannot replace a good night’s sleep, warns Phillips. Short naps can help to boost alertness, mood, and concentration, but if you feel like you need long naps every day, there is likely something else going on (you should talk to your doctor in that case). According to the National Sleep Foundation, a 40-minute nap is ideal: It boosts alertness and performance by 100 and 34 percent, respectively (at least in sleepy military pilots and astronauts).

Avoid foods where the ingredient list is full of items ending in ‘-ose,’ like glucose or fructose. If you focus on avoiding foods with long ingredient lists, you’ll naturally gravitate towards whole foods. For more energy, Phillips advises specifically focusing on foods with magnesium and iron, which you can find in seeds, nuts, fish, and colorful, leafy vegetables. Additionally, don’t skip breakfast. Even if you have a small bowl of cereal or slice of toast, it can jumpstart your metabolism and remind your body to wake up. (Here are some of our favorite breakfast recipes.)

“In the days leading up to the start of the menstrual cycle, many women experience insomnia and bloating, which disturb sleep,” says Phillips. “Make sure you give yourself time for extra rest and exercise, which mitigates PMS symptoms.” For women going through menopause, the drops in estrogen can cause insomnia, says Phillips. In addition, she says, thyroid and adrenal glands play major roles in energy levels—thyroid disorders can slow metabolism and digestion, making you feel tired; adrenal disorders, often triggered by stress, can induce chronic fatigue and body aches. If you think you have a hormonal disorder that’s draining your energy, ask your doctor about treatment options.

That last bit of advice is key to handling exhaustion. “Fatigue is essentially a side effect of every single medical condition,” says Phillips. If you’re getting enough sleep and eating right, but still feel exhausted, see your doctor.

by John Staughton (BASc, BFA) last updated – November 21, 2019 ✓ Evidence Based

If you find yourself feeling tired all the time, there are a number of possible physical, psychological or behavioral causes behind your exhaustion.

Being tired all the time may seem like a normal byproduct of a busy life and the hectic pace of modern life. However, perpetual exhaustion can cause inflammation in the body and may be a symptom of chronic fatigue syndrome or other underlying conditions. Identifying the reasons why you feel this constant sense of tiredness is therefore very important.

Physical Causes

The main physical causes for being tired all the time include anemia, diabetes, obesity, restless leg syndrome or heart disease, among others.

Anemia

Anemia can be one of the major causes of feeling tired all the time. It is caused by an iron deficiency, and it reduces the flow of oxygen to the body. This results in the feeling of being dizzy, cold, and reduces headaches.

Watch Video: 8 Reasons Why You Feel Tired All The Time

Celiac Disease

If you suffer from celiac disease, you may be experiencing inflammation in the gut and improper nutrient absorption. By denying your body the essential nutrients that it needs, your metabolism and energy production centers can’t work properly, thus leaving you feeling tired.

Chronic Fatigue Syndrome

This syndrome affects millions of people, but the cause is unknown, suspected to be due to a compromised immune system or psychological stress. Regardless of the cause, consultation with a medical professional is essential.

Diabetes

If you have high blood sugar levels, your body is less efficient in delivering nutrients and oxygen to the muscle tissues and organ systems. Without the resources they need, it can make you feel sluggish and generally slow down the speed of your life.

Obesity

If you are overweight , there are a number of reasons why you might experience excess tiredness, primarily because you need to carry around extra weight, thus exhausting your muscles. Furthermore, you are at higher risk for metabolic syndrome and corresponding conditions, such as diabetes. A study in the Diabetes Therapy journal found that diabetes fatigue syndrome is a state of tiredness occurring in people with diabetes caused due to lifestyle changes, nutritional , medical, psychological, glycemia/diabetes-related, and endocrinal factors.

UTI

A urinary tract infection can cause fatigue, pain, irritability, and may also result in a lack of sleep.

Heart Disease

When your cardiovascular health is compromised, you will be unable to fully catch your breath and physical exertion will seem much more difficult, which can be an exhausting context in which to live.

Glandular Fever

If you are ever infected with glandular fever, one of the main side effects is chronic fatigue, which can often last up to six months following the original diagnosis, even after treatment.

Pregnancy

Carrying around extra weight and experiencing the hormonal and physical changes of pregnancy can be extremely tiring. Even in the early stages of pregnancy, excess fatigue is to be expected.

Restless Leg Syndrome

This syndrome can prevent healthy and restful sleep, even if you don’t fully wake up during the night; this can lead to chronic fatigue in the mornings since your body hasn’t had time to recover and repair itself.

Thyroid Disorder

The thyroid gland controls a great deal of hormonal distribution in the body, including those that affect energy and exhaustion. A disorder in this gland can easily lead to inexplicable bouts of tiredness.

Psychological Causes

There can also be psychological causes of this chronic exhaustion, such as sleep apnea, anxiety or depression.

Sleep Apnea

Sleep apnea can affect people for many different reasons, but it is mainly caused when the brain forgets to tell the body to breathe. This can cause interrupted and non-restful sleep, resulting in morning fatigue.

Anxiety

If you have a high level of stress hormones in the body, such as cortisol or adrenaline , it is more difficult for the body to relax and repair itself, leading to difficulties with sleeping and balancing energy levels. Anxiety and nervous disorders are some of the primary causes of feeling tired all the time.

Depression

While depression may make it feel like all you want to do is sleep, insomnia can often manifest as a secondary symptom.

Lifestyle Causes

Choices in your lifestyle may also be the cause of your exhaustion, particularly if you abuse alcohol or if your diet is poor, among others.

Alcohol Abuse

If you regularly consume alcohol, your body will need more time to clear out the toxins and recover from the abuse of your liver. As a result, this can cause feelings of exhaustion and a lack of cognitive focus; in short, hangovers are terrible for energy levels.

Poor Diet

If you don’t eat properly, your body won’t have the resources it requires to function properly, which can lead to nutrient deficiencies or a basic lack of energy for normal tasks.

Bad Sleep Habits

If you are always tired, your sleep habits may be compromised. Be sure to set a sleep schedule, avoid technology before sleeping and only use your bedroom for sleeping!

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

How to Not Be Tired

If you feel like every day of yours is like the one before, where you trudge through every single day of your life with little to no energy, then this article is exactly what you need to read right now. Whenever you look at people who always seem so full of life and energy and wonder, “How is it even humanly possible to be this invigorated?” well, know that the answers might surprise you. Not because these answers are so out there, but because they’re so commonplace that most of us won’t give them a second thought.

How to Not Be Tired

Avoid sugary sweets for breakfast

Donuts, muffins and even certain cereals are full of sugar and empty carbs. Now they will give you an instant rush of energy, but that comes at the cost of feeling tired soon after. It’s better to opt for a simpler breakfast, like eating fruits, drinking fruit juice (the freshly squeezed type), oatmeal or pretty much anything healthy you’d normally not eat in the morning.

Stop smoking

Again, even though nicotine acts as a stimulant, the act of smoking takes up a lot of energy from your body, by depleting the amount of Oxygen that your blood stream receives. Thus, making you feel tired more than you would be when you’re not smoking.

Take small breaks in between

Sitting for extended periods of time in the same posture eventually affects your breathing patterns and also lowers your heart rate. This in turn makes you feel tired. So how to not be tired even if you have to sit for long? Get up and take a stroll for a minute for every hour that you sit. Always remember to never sit for longer than an hour without taking a break.

Keep your senses active

Listen to music, chew gum or eat an apple when working, smell your fav perfume or food item (like chocolate) from time to time, because these little things stimulate your senses like no other. The sharper your senses are, the less tired you are likely to feel.

Let there be light!

Whenever you’re working, make sure there’s an abundance of sunlight streaming in your room. Apart from giving your body the vitamin D that it needs, it also keeps your body alert. If that’s not possible, make sure you’re using enough artificial light in your room or office so as to keep the room well lit.

Don’t skimp on your sleep

8 hours is a must. Naps are good, but they cannot replace your regular night sleep. And do keep in mind to keep your naps no longer than 40-60 minutes. Anything beyond that is not required for your body to recharge itself. Speaking of which…

Don’t compensate by sleeping “extra” on off days

Be consistent with your sleeping cycle. Don’t sleep 4 hours on the weekdays and then compensate by sleeping 15 hours straight on weekends. It’s only going to make you feel even more tired than before. Stick to your body’s natural sleep cycle, and you’re good to go.

Indulge in a little banter

How to not be tired? Simple. Talking to a friend or colleague can often give you an instant dose of energy. Not to mention it improves your interpersonal skills and improves your relationship with the said person.

Avoid Netflix before going to sleep

No matter how much you like to keep yourself updated on the latest episodes of your fav series, you need to know that being this stimulated or excited before going to bed does you no good. The same goes for checking all your social media accounts on your phone before going to bed. At least an hour before you’re going to sleep, promise yourself to stay away from your TV, tablet, laptop or phone.

Do some physical activity

Now this might sound counterintuitive, but hear me out. An intense workout forces your body to release endorphins, also known as the “happy hormones”, which help improve your mood. Plus, your body also releases adrenaline, which means that ever though you may be physically tired, you’re actually going to feel more active than ever before.

Breathe in fresh air

Sometimes, a breath of fresh air is all you need to instantly feel invigorated. So go ahead and take a 5-minute break from your desk to take a walk outside. If that’s not possible, then simply open the window, breathe in some air and enjoy the scenery before you.

Regulate your breathing

Breathing is something that pretty much everybody takes for granted. However, what none of you realize is that breathing is very important when it comes to preserving energy. Much like your sleep, your breathing needs to be regulated. Yes, it’s tough to do so in the beginning, but it’s worth the effort. Always make sure you take in slow and deep breaths, because this allows your body to not only breathe in more Oxygen, but also keep more blood flowing throughout the day. This is one subtle but effective method on how to not be tired.

Think of pleasant things before dozing off

Now this might seem too simple or even crude, but if it works, it’s worth a shot. The thing is, if your body is tired, you can easily calm it down by training your mind to think of pleasant things, like say a beautiful mountain scenery or a calm waterfall in the middle of a forest. If this doesn’t work, then simply play some piano or new age music in the background at very low volume. It’ll help calm your nerves and senses. Once your mind is relaxed, your body will follow suit.

Monitor your period

If your periods are close, then you might experience symptoms like bloating, stomach aches and insomnia. For this, your body needs extra rest and as little stress as possible.

Take a shower

Obviously this doesn’t work in every situation, but whenever possible, jump in the bathroom and take a quick shower. For those working in offices, you can easily go to the bathroom and splash your face with cold water. It works just as well.

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Whenever the concept of sleep is discussed, there is common perception that we should rest for between six and eight hours every single night. While this is a long-standing belief, however, more recent studies have suggested that this is a generic assertion that has little foundation in fact.

More specifically, the Surrey Sleep Research Centre in the UK are now claiming that it is the quality of sleep that important rather than the quantity. Moreover, the optimal amount of sleep will vary for each individual, with the average length of time between five and nine hours in total.

6 Ways to wake up early and not feel tired

While this insight reveals many things, it particularly highlights the fact that it is possible to be an early riser regardless of the amount of sleep that you had the night before. So long as you enjoy a deep and restful sleep, you should be able to rise in the morning without feeling excessively tired or overly lethargic.

There are also practical steps that you can take to wake up early and not feel tired, both in terms of your preparation for a good nights’ sleep and your morning routine. So without further ado, here are six of the most actionable:

What preparations make for an prosperous nights’ sleep?

1. Avoid drinking coffee, red wine and consuming chocolate prior to sleep

If you are going to enjoy a deep and restful nights’ sleep, it is important that your cycle is left largely uninterrupted. It apparently takes up to four hours to fall into a really deep and energising sleep, for example, so constant interruptions during this period will detract from the quality of your rest and leave your feeling tired in the morning.

One of the most prominent causes of unrest are dietary, with some food items and beverages scientifically proven to disturb your digestive system and interrupt your sleep. Coffee, red wine and milk chocolate are all prime examples, so refraining from these items for as long as possible prior to sleep. Aim not to consume these products after lunchtime, but if this is not possible at least try to eliminate them from your diet after six o’clock.

2. Go to the toilet just before you aim to sleep

While most of us visit the toilet prior to climbing into bed, many of us will spend time reading, watching television or playing games before we drift into sleep. Our bladders can fill up slowly and largely unnoticed during this time, however, particularly because the kidneys continue to work throughout the night and while we sleep.

This means that rather than your bladder being full when you wake in the morning, you are more likely to be disturbed in the early hours of the morning to go to the toilet again. This will contribute towards a disrupted and fitful sleep, so it is crucial that you strive to visit the toilet right before you intend to sleep. Even if you are not desperate to go, it is important to make this effort for the quality of your sleep and impact that it will have on your outlook in the morning.

3. Ensure that your room reflects the core principles of Feng Shui

While Feng Shui is not something that everyone has faith in, it is an ancient Chinese art which has a basis in Western values and logic. By following the basic principles of Feng Shui and organising the layout of your room accordingly, you can facilitate a more restful sleep that leaves you refreshed and energised for the morning.

This is why the layout of your bedroom is the most important from a Feng Shui perspective, and there are several steps that you can follow in terms of placing your furniture and positioning the bed. The latter point is most important, as the bed must be placed in a way so that you can see the door from your resting position without being in the direct path of the door when it opens. This delivers a strong sense of security when we sleep, while delivering a more comforting sleep.

On this note, the colours that you use in your bedroom will also have an impact on your mood when settling down to sleep. Nodding off with a positive outlook drastically improve the quality and the restfulness of your sleep, so it is important that you leverage colour psychology to create the ideal ambience within your bedroom. A combination of pastel blue and green shades are to be recommended, as they trigger feelings of serenity, calm and harmony without overwhelming the senses.

What can you do when you wake up?

4. Focus on something happy and exciting when you stir in the morning

Feelings of stress and anxiety always appear worse in the morning, thanks to a combination of our sub-concious thinking patterns that emerge during sleep and a rise in the level of cortisol in our bodies. This can leave us feeling tired and lethargic even after a good night’s sleep, so you will need to try to negate this by actively focusing on something positive relating to the day ahead.

This will be easier on some days than others, so be proactive and try to plan for future days and make a note in your calendar. Birthdays and anniversaries offer obvious joy and excitement, while you could also identify national and global holidays before planning something special. The 20th June is referred to as Midsummer’s Eve and is the most romantic day of the year in Europe, for example, so it is the ideal time to plan an exciting trip away with a loved one.

Whatever you choose to focus on, starting the day with a burst of excitement will energise your senses and alleviate any sense of fatigue.

5. Create a manageable exercise regime for the morning

While it is possible to wake up early and not feel tired, this sense of alertness can quickly fade if it is not nurtured. This is where a relevant and manageable morning exercise regime can come into play, as this has the potential to instantly enhance your mood and drive higher levels of focus and concentration too.

This is because simple exercises such as jogging cause the brain to release numerous chemicals and endorphins into the bloodstream, which can alleviate the symptoms of stress, lethargy and even pain in some instances. Interestingly, it has also been proven that exercising in the morning also increases your energy levels for the following day too, so long as you focus on achievable disciplines that suit your existing fitness and daily schedule.

6. Get your hydration right when you first stir

According to various studies, the way in which we hydrate our bodies when we first wake up in the morning is increasingly influential in terms of our mental outlook. Starting your day with a simple glass of water (before you eat breakfast) is known to kick-start your metabolism, for example, helping you to wake-up quickly and feel instantly more alert.

In terms of consuming a hot drink with your breakfast, try to avoid consuming coffee on a daily basis. While this has historically been considered as the ultimate way to stimulate the senses, science has proven that our body gradually becomes accustomed to the effects of caffeine over time meaning that it takes more to achieve the desired results. With this in mind, coffee should be used occasionally and in instances where you feel particularly tired, with alternatives such as fruit and regular tea consumed intermittently.

Most people wouldn’t consider daytime sleepiness to be a big deal. A lot of the time, it isn’t. But if your sleepiness is ongoing and getting in the way of your everyday life, it may be time to see the doctor.

Many factors can be contributing to your sleepiness. It’s possible you’re not getting enough sleep because of an underlying health issue, like sleep apnea or narcolepsy. Your doctor can help you figure out the cause of your tiredness and how to manage it.

Here are 12 possible reasons why you may feel tired all the time.

If you have a tendency to skip meals, you may not be getting the calories you need to keep your energy up. Long gaps in between meals can cause your blood sugar to drop, decreasing your energy.

It’s important not to skip meals. In fact, you should also eat healthy energy-boosting snacks between meals, especially when you start to feel sluggish. Healthy snack options include bananas, peanut butter, whole-grain crackers, protein bars, dried fruit, and nuts.

Being tired all the time can also be a sign of vitamin deficiency. This could include low levels of vitamin D, vitamin B-12, iron, magnesium, or potassium. A routine blood test can help identify a deficiency.

Your doctor may recommend taking supplements. You can also increase your intake of certain foods to correct a deficiency naturally. For example, eating clams, beef, and liver may reverse a B-12 deficiency.

Late nights can take a toll on your energy level. Most adults need between seven and nine hours of sleep each night. If you get into a habit of staying up late, you’re putting yourself at risk for sleep deprivation.

Practice better sleep habits to boost your energy. Go to bed earlier and take steps to improve the quality of your sleep. Sleep in a dark, quiet, and comfortable room. Avoid stimulating activities before bed, like exercise and watching TV.

If your sleep doesn’t improve with self-care, talk to your doctor. You may need a prescription sleep aid or a sleep study.

Being overweight can also cause tiredness. The more weight you carry, the harder your body must work to complete everyday tasks like climbing stairs or cleaning.

Come up with a plan to lose weight and improve your energy level. Start with light activity such as walking or swimming, and gradually increase intensity as your stamina allows. Also, eat more fresh fruits, vegetables, and whole grains. Curb your intake of sugar, junk foods, and fatty foods.

Physical activity can also boost your energy level. A sedentary lifestyle, on the other hand, can leave you feeling exhausted and sleepy.

In one study, researchers investigated how an inactive and sedentary lifestyle influenced feelings of fatigue in women. Seventy-three women were included in the study. Some of the women’s lifestyles met physical activity recommendations, while others weren’t physically active.

According to the findings, the less sedentary women had a significantly lower level of fatigue. This supports the notion that increased physical activity contributes to more energy and vigor.

Chronic stress can cause headaches, muscle tension, stomach problems, and fatigue.

When under stress, your body goes into fight-or-flight mode. This causes an increase in cortisol and adrenaline, which prepares your body to deal with such situations. In small doses, this response is safe. In the case of chronic or ongoing stress, it takes a toll on your body’s resources, leaving you feeling exhausted.

Learning how to control stress may improve your energy level. Start by setting limitations, creating realistic goals, and practicing changes to your thought patterns. Deep breathing and meditation can also help you stay calm in stressful situations.

When you feel depressed, lack of energy and tiredness can follow. If you’re experiencing depression, talk to your doctor and discuss treatment options.

Your doctor may prescribe an antidepressant or an anti-anxiety medication. You might also benefit from mental health counseling. Cognitive behavioral therapy is a type of treatment that helps correct negative thought patterns that lead to a negative mood and depression.

A sleep disorder is sometimes the underlying cause of tiredness. If your energy level doesn’t improve after a few weeks, or after you make the right lifestyle modifications, speak with your doctor. You may need to see a sleep specialist.

A sleep disorder like sleep apnea can be causing your tiredness. Sleep apnea is when your breathing pauses while you’re asleep. As a result, your brain and body don’t receive enough oxygen at night. This can lead to daytime fatigue.

Sleep apnea is a serious condition. It can cause high blood pressure, poor concentration, and lead to a stroke or heart attack. Treatment involves using a CPAP machine or an oral device to keep the upper airway open while you’re asleep.

You may feel tired all the time if you have chronic fatigue syndrome. This condition causes extreme fatigue that doesn’t improve with sleep. Its cause is unknown.

There’s no test to confirm chronic fatigue. Your doctor must rule out other health problems before making a diagnosis. Treatment involves learning how to live within your physical limitations or pacing yourself. Moderate exercise may also help you feel better and increase your energy.

Fibromyalgia causes widespread muscle pain and tenderness. This condition affects the muscles and soft tissue, but it can also cause fatigue. Because of the pain, some people with the condition are unable to sleep at night. This can lead to daytime sleepiness and fatigue.

Taking an over-the-counter pain reliever can help improve pain and sleep. Also, some people have had positive results with an antidepressant, as well as physical therapy and exercise.

Sometimes, medication can cause you to feel tired all the time. Think back to when you first noticed daytime sleepiness. Was this around the time when you started a new medication?

Check drug labels to see if fatigue is a common side effect. If so, talk to your doctor. They might be able to prescribe another drug, or reduce your dosage.

Feeling tired all the time can also be a symptom of diabetes. When you have diabetes, your body doesn’t make enough insulin. This can cause high blood sugar, which can affect your concentration and leave you feeling fatigued and irritable.

See a doctor for any unexplained fatigue that doesn’t improve. Keep in mind that fatigue can also be a symptom of other medical conditions like heart disease and cancer.

Some days are more tiring than others. It’s important to recognize ordinary sleepiness from excessive tiredness.

In most cases, excessive sleepiness can be fixed with some lifestyle changes. If you still feel worn out after trying to manage your fatigue on your own, talk to your doctor. You may have a sleep disorder or another medical condition that needs attention.

Most of us have been there: a super productive morning finishing projects, working toward inbox zero, and fighting the urge to tweet at co-workers. (Just us?) Then the clock strikes 2:00 and you might as well pull down the shades, throw on pajamas, and hop into bed.

It’s completely normal to feel super tired once the afternoon rolls around. Circadian rhythms, which affect your sleep patterns, may be to blame for the midday slump.

In fact, your “sleep signals” peak at night and during the afternoon (right around 2 p.m.), which may explain why you want to grab an afternoon catnap.

Other factors, like what you eat, your hydration level, and how much time you spend staring at a screen, can also affect your energy level.

Think it’s time to curl up in your cubicle? Here are some ways to fight that fatigue as soon as it strikes.

1. Work out

A midday trip to the gym may not only wake you up but also boost productivity. According to a 2011 study, getting in a workout during the workday could improve your productivity once you’re back at your desk. von Thiele Schwarz U, et al. (2011). Employee self-rated productivity and objective organizational production levels: Effects of worksite health interventions involving reduced work hours and physical exercise. DOI: 10.1097/JOM.0b013e31822589c2

Do some light aerobic exercise or strength training before getting back to your work pile. Don’t have time to hit the gym? Try these deskercises to work out at work.

2. Stretch it out

Feelin’ stiff? Stretching sends a surge of blood and nutrients through your body, providing a quick energy boost. If there’s no stretching station in sight, try these desk stretches to keep your muscles loose.

3. Move around

Changing your environment can help boost your energy. Try to sit near a window or under a bright white light, which will alert your brain that it’s time to wake up. Lok R, et al. (2018). Light, alertness, and alerting effects of white light: A literature overview. DOI: 10.1177/0748730418796443

Or take a break and get outside — a 2010 study found that spending just 20 minutes in nature could boost people’s feelings of vitality. Ryan RM, et al. (2010). Vitalizing effects of being outdoors and in nature. DOI: 10.1016/j.jenvp.2009.10.009

4. Try a walking meeting

Take that meeting to the streets and discuss what you would in the office outdoors. Here at Greatist, we love doing laps around the neighborhood for some fresh air!

5. Stand up

If you spend most of the workday on your rear, please stand up. Staying on your feet helps you focus, and it might even prolong your life. Get a standing desk and work away! Vallance JK, et al. (2018). Evaluating the evidence on sitting, smoking, and health: Is sitting really the new smoking? DOI: 10.2105/AJPH.2018.304649

Nodding off in class is common for students of any age.

Late nights studying, long hours on a job, sitting in a warm classroom after a big lunch, a long evening class, or simply finding the teacher or subject matter a trifle boring all can contribute to classroom sleepiness.

For tips on how to stay awake in class or in any setting that requires your attention, consider the following strategies.

While this may not be easy or appropriate in the middle of a lecture, walking around, jogging in place, doing jumping jacks, or any activity that gets your blood pumping can juice up your energy and attention levels.

If you’re in a long lecture that has a break in the middle, use that time to get up from your seat and move your body. And if there’s no formal break, ask to use the restroom and get a little exercise on the way there and back.

You can also try some chair stretches like shoulder rolls, seated twist, and others.

If you’ve ever seen a new parent pushing a stroller on the sidewalk with an infant aboard, they may be doing more than simply getting out of the house for a few minutes. Being out in fresh air is invigorating.

And if you’re stuck in a classroom or other indoor setting, taking a few deep breaths can help deliver a little more oxygen to your system. That might be just what you need to stay awake and attentive.

Downing a cup or two of coffee, tea, or other caffeinated beverage can be a simple but effective jolt to your senses.

But how much caffeine do you need to be alert? Well, it varies from person to person, in part, based on your sensitivity to this precious ingredient.

Mayo Clinic reports that about 400 milligrams of caffeine per day — about what you’d find in four cups of coffee — is usually plenty to keep a person awake and attentive.

Coffee can sometimes lead to higher spikes in energy and lower dips when the caffeine wears off, so caffeinated tea may have a somewhat milder, more consistent effect than coffee.

Coffee or teas without a lot of added sugar are also healthier choices than sweetened, high-caffeine energy drinks. A 16-ounce energy drink packs a lot of calories and more than twice as much caffeine as a standard cup of coffee.

Staying hydrated is a key strategy employed by long-haul truckers and others who have to put in long hours at tedious jobs.

Fluids help keep your blood flowing, which means your brain is getting plenty of oxygen and nutrients to keep working sharply in and outside of class.

Even becoming slightly dehydrated can cause fatigue, irritability, and other health problems. Having a water bottle with you in class — if it’s allowed — can make a big difference in keeping you hydrated and focused.

Sleepless nights happen to the best of us. Maybe you tossed and turned all night long, were up working on an urgent deadline or had a bit too much fun celebrating last night and it ate into your shuteye. Whatever the case, the reality is that you still have to face the next day on little to no sleep and still function at an acceptable level.

“When you don’t get enough sleep, your brain doesn’t function at optimal speed,” says Leigh Winters, a neuroscientist and wellness expert. “Brain imaging research shows that sleep deprivation results in reduced blood flow to areas of the brain, like the prefrontal cortex [that’s] responsible for higher level thought processes like working memory. It’s also likely to make you more irritable and prone to mood swings.”

Getting through the day is bound to be a struggle. That said, it’s still possible to power through, and do it as productively as possible, until you’re finally able to crash into the sweet softness of your mattress.

Sit by a Window or Step Outside

“Nature is one of our most underutilized self-soothers both physiological and psychologically,” notes Winters. “Connecting with nature and being in fresh air can make you feel more awake. Also, getting some natural sunlight helps maintain circadian rhythms, which will help get your sleep schedule back on track.” She added that while blue-wavelength light — like that emitted by our phones and computers — can mimic natural light, actually being in nature can reduce your heart rate and stress levels and mentally invigorate you.

Get a Better Night’s Sleep With This iPhone Trick

Resist Sugar, Carbs and Processed Foods

Your tired body will crave an easily digestible and quick high, but with that high comes a gnarly crash, warned registered dietitian Maya Feller. “Skip the ultra-processed foods and beverages,” she advises. “They may sound good in the moment but will likely provide a rush of unsustained energy that may leave you more tired and hungry. It’s a cycle that your already tired body does not need.”

Prioritize Balanced Meals and Snacks

You should eat balanced meals every day, but doing so becomes doubly important on days when you’re completely wiped. “Create meals that supply all of the macronutrients from whole and minimally processed sources,” says Feller. “A great lunch would be a serving of fish — or really any protein of your choice — with a heaping side of greens topped with nuts and seeds.” An optimal afternoon snack, she adds, could be a slice of traditional dark pumpernickel bread topped with avocado and hummus. “The lunch is providing lean protein along with a boost of phytonutrients from the greens; the snack is providing a fiber-rich whole grain with plant-based fats and vitamins and minerals,” she explains.

Don’t Skip Meals

On that note: Don’t forget to eat altogether. It may slip your already groggy mind, so create an alert on your phone if you have to. “Skipping meals leads to glucose dips and increased moodiness,” notes Feller. Spare your officemate and family the extra dose of crankiness and carve out time to chow down.

Power Nap, If You Must

Related

Sleep better 16 ways to get a better night’s sleep — without popping a pill

“A power nap can be of value when there is an occasional interruption from the normal schedule of sleep,” says Dr. Steven Olmos, who is board certified in sleep-related disorders. “The greatest pressure to sleep is 4 a.m. and 4 p.m., so if you are feeling an afternoon dip in energy, a quick nap can restore the body fatigue that is felt with the previous night’s interrupted sleep.” A power nap is simply 20 minutes of uninterrupted, comfortable sleep — no more, no less.

Stay Active

It may seem counterintuitive to hit the gym when you’re already low on energy, but all three experts say staying active can keep you alert. “Starting the day with your blood pumping is the best formula for energy for the day. Exercise increases your core metabolic rate and will sustain for hours after you stop exercising,” notes Dr. Olmos. Winters adds: “It can be a walk or dancing around — just make sure to move your body. It’s a bonus if you get your fitness on outside.”

Caffeine Is OK, but Don’t Overdo It

“Go easy on the caffeine,” Feller warns. “Yes, it will give you a boost, but for those that are sensitive to the side effects, having too much can lead to the decreased desire for food, the jitters and difficulty sleeping.” Coffee or tea should be your moderated caffeine of choice, she says, adding that you should stay far away from sugar-doused energy drinks because “the additives are more harmful than helpful.”

Press Pause on Big Projects or Decisions

The quote “Don’t push off what you can do today until tomorrow” does not apply when you’re sleep deprived. “If you pulled an all-nighter or have an enormous sleep debt, think twice about making any big decisions or engaging in high-level thought processes, like analyzing, evaluating and planning,” says Winters. “Sleep deprivation not only slows your cognitive speed but also decreases constructive thinking skills and logical reasoning.” So refine your to-do list, push off non-priority tasks until tomorrow and allow yourself an easier day.

READY TO GET MORE ZZZ’S? READ THESE AND REST BETTER

• 7 Ways to Actually Get to Bed An Hour Earlier Tonight
• Why Lack of Sleep Is Costing Us Billions of Dollars
• 8 Sleep Mistakes You Can Fix Tonight
• This Is How to Keep a Sleep Diary to Actually Improve Your Sleep
• “I Ditched the Screens In Bed, But That’s Not the Only Reason I Sleep Better’

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

Try these tips for keeping the sandman at bay when you just have to be awake.

Staying up late can be tough on the body, but sometimes it’s unavoidable. Maybe you’re working late, or you might need to stay up for a one-time event like a family trip or a kid’s sleepover or even adjust your sleep schedule to accommodate a new night shift assignment. Either way, there are tricks you can use to successfully become a night owl.

Keep in mind that success is relative when it comes to staying up late. The longer you’re up, the more your mind and body will feel the effects of sleep deprivation. “Our bodies are programmed to sleep during the night and be awake and alert during the day,” said Christopher Drake, PhD, a sleep researcher at the Henry Ford Sleep Disorders Center and an associate professor of psychiatry and behavioral neurosciences at the Wayne State University School of Medicine in Detroit. “When we try to stay up late and sleep during the day, we are working against our own bodies.”

Officer Shane Sevigny can testify to that. During the summer he works the graveyard shift patrol for the Salem Police Department in Salem, Ore., which runs from 10 p.m. to 8 a.m.

“As you get older, it’s harder,” said Sevigny, 47. “I have a harder time sleeping during the day. My body clock would like to be sleeping at night. I have experience doing it, but going back and forth is the hardest for me, especially if it’s for a short time. I just don’t feel rested.”

6 Ways to Stay Up Late

If you’re pulling a single all-nighter or trying to adjust to a night shift, there are some basic ways you can improve your chances of staying up late.

Nap beforehand. Either sleep a little longer each night before your late night or grab an afternoon nap that day. “One can bank sleep,” Drake said. “Prior to your all-nighter, get nine hours of sleep a night for a week and bank some sleep.”

Keep busy. People who stay busy while they are sleepy tend to rally, pushing sleepiness aside because they are interested in the new task. That’s what helps Sevigny get through the night. He’s happy that his night shifts start on Friday and Saturday, typically the busiest nights for police officers. “If we stay busy, you don’t even notice it until you’re done with your shift and you’re on your way home,” he said.

Use caffeine…the right way. Caffeine is an effective aide for staying up late. However, just chugging one big caffeinated beverage at the start of the shift will not help you through the whole evening. “My recommendation is not to utilize a giant Venti Starbucks but to use small doses equally spaced throughout the night shift,” Drake said. “That will help maintain alertness throughout the shift but also avoid people having significant sleep disturbance once they are home and ready for bed.”

Nap smart at night. Taking a short half-hour nap during a shift can be effective, but some people will feel sluggish afterward. Drake’s solution: Drink an 8-ounce cup of coffee, which is about 75 milligrams of caffeine, before your nap. “Taking a small cup of coffee right before one takes that short nap will eliminate the sleep inertia effect,” he said.

Stay in bright light. Light has a powerful effect on your internal clock, and bright light can temporarily fake the body into thinking it’s not yet time for bed. “That circadian clock has connections to the eye, and bright light can reset our internal clock,” said William Kohler, MD, medical director of the Florida Sleep Institute in Spring Hill, Fla. “That clock is what tells us when we’re alert and when we’re tired.” Stay in extremely well-lit rooms or intermittently use a light box that produces between 2,000 and 10,000 lux.

Prepare for 4 a.m. to 5 a.m. Banking sleep will get you only so far through the night, however. “You can’t escape the negative effects of the circadian clock,” Drake said. “One is going to be sleepy around 4 a.m. to 5 a.m. because that is the sleepiest time of the day.” Be prepared to feel extremely sleepy in the hours just before dawn and use all possible countermeasures to help you stay awake.

Adjusting Your Schedule

Switching to a regular night shift schedule takes more effort. You have to work hard to fool your mind and body, and even then you must expect that it won’t be completely successful. Sleeping during the day is fundamentally different from night sleep.

Keeping that in mind, people who need to work night shifts should try these strategies:

Establish a fake day-night cycle. A 2013 study in the Journal of Clinical Sleep Medicine found that night shift nurses were best able to adjust to the schedule if they exposed themselves to extremely bright light during the beginning of their shift and then wore dark glasses after the shift. You can extend this effect by using a sleep mask and earplugs once you’re in bed.

Don’t try to sleep all at once. Many people make the mistake of trying to replicate night sleep during the day. “Most night shift workers will go to sleep within 10 or 15 minutes, but after four hours, their sleep becomes fragmented,” Drake said. “They fall asleep and wake up and fall asleep and wake up. It’s probably better to use two sleep periods that last three or four hours. Don’t try to stay in bed. Get up and do what you need to do. Run errands. After three or four hours of wakefulness, take another three- or four-hour nap before going back to work.”

Avoid alcohol. The idea of a nightcap doesn’t work during the day (nor does it work at night). Alcohol may help you fall asleep, but it can cause disturbances that ruin the quality of your sleep.

I used to be absolutely in love with Going Under by Evanescence. Whenever I heard it (several times a day for about 3 months), I would get goosebumps and get really excited. I still really like it now but it’s just not the same anymore. I miss how it used to be. I’m pretty sure I just overplayed. Whenever I hear a song that I really like, I will play it a lot because I just need to hear it but I also don’t want to get tired of it. How do you not get tired of your favorite music? Is there a way to experience the old feelings I used to have whenever I heard that song? My only ideas are limiting the amount of times I listen to it and listening to other music. Thanks for any suggestions you have! 🙂

6 Answers

Somewhere around ten years ago the radio here in detroit played Demon Speeding by Rob Zombie until I was sick of it and turned the station everytime it came on. I recently listened to it (years after the radio completely stopped playing it) and i could enjoy it again. Same thing’s happened with a lot of songs. You heard it too much, you need some time without hearing it. Give it time.

P.S. This is of course assuming you can avoid hearing it for a while, for instance one radio station here plays Metallica non-stop and has for years and now I can’t stand to listen to them EVER. Which sucks cuz their a great band.

1. Layla – Derek and the Dominos . Satisfactory music but this variation i do not deal with. A+ for accustic 2. Bridge Over stricken Water – Simon and Garfunkel . Satisfying however I wont seek it out three. Let or not it’s – The Beatles . Traditionally better if another band plays it 4. Your song – Elton John . Just to sensationalistic pop original place. 5. Rise up (I suppose Like Being A) intercourse laptop – James Brown . Nice 6. Lola – The Kinks . Quality 7. Who’ll discontinue the Rain – Creedence Clearwater Revival . Semi sensationalistic however CCR is not a nasty 8. Fire and Rain – James Taylor . On the whole the first soft rock song I favored. 9. Paranoid – Black Sabbath . I are not able to get the Kinks Paranoid green Man out of my head. So meh 10. All proper Now – Free . Nonetheless blissful i’m occupied with the Kinks, or i might be puking. The next ten songs of that 12 months in order were these. And do you feel any of those would have or will have to have changed some which are within the top ten. Be free to prefer. 11 My sweet Lord George Harrison . Now not so facinated with it anymore 12 Black Magic girl Santa na . Just right One for sure. Thirteen Band Of Gold Freda Payne . I think it perhaps a disco or something 14 probably i’m Amazed Paul McCartney . Crap 15 struggle Edwin Starr . I’m going for it 16 American girl bet Who . Masterful 17 have you Ever obvious the Rain Creedence Clearwater Revival . Love it higher than I believe I do 18 pleasure To the world Three dog night time . It can be not all right 19 The long and Winding street Beatles . It can be alright 20 i’ll Be There Jackson 5 . Higher than thriller, I feel the full nose produced higher sound. I suppose this suggests some alterations to the list.

It’s hard to not listen to a certain song all the time, especially if you REALLY love it. You should listen to other songs too. Try not to listen to a song more than 2 times a day if you don’t want to get tired of it.

Think about how you used to feel when you listened to that song. Relate it to your life, and just get lost it in all over again. Try concentrating on certain areas of the song, and look at it in a whole different way. For example, listen to the guitar one time you listen to it, then listen to the singing next time, and so on. Feeling each part of the song helps you get a new look at it. Good luck (:

Do something significant, for example if I listen to a certain band then I can think about stuff I did when I was 15 or brings back memories to what I did in that year of high school, etc. Also find different bands and explore different genres