The surprising habits that are making you tired

 

Source: www.ineedmotivation.com

• Most people have experienced feelings of tiredness despite a good sleep 
• Drinking alcohol and using our phones before bed can contribute to fatigue
• Changing a few small daily habits is an easy way to increase energy levels 

When energy levels take a mid-afternoon nosedive it can leave you feeling irritable and groggy. Understandable, maybe, if your day has been preceded by a very late night. But why is it we sometimes still feel tired even when we have enjoyed a nice, long sleep?

From chaotic desks to eating dinner too late, it turns out that losing sleep is not the only thing that can leave us feeling lethargic or fatigued.

1. DEHYDRATION 

It's important to keep an eye on water intake, especially in the summer months Even mild dehydration, defined as as little as 1.5% loss in normal water volume, can alter a person's mood, mental function, and indeed energy levels.

According to researchers at the Natural Hydration Council, dehydration can lower your blood volume and, as a result, the body has to work harder to supply the body with nutrients and oxygen, making you feel tired. The NHS recommends that women should drink about 1.6 litres of fluid a day, and men about 2 litres per day. TIP: Keep a bottle of water on you at all times and remind yourself to fill up throughout the day.

2. ALCOHOL

 

Many people think that having a glass of wine or a couple of beers at night will help them sleep, but contrary to popular belief, this can actual hinder a good night's rest.

While the initial effects of drinking can contribute to drowsiness, studies by Washington State University have proven that alcohol consumption will lead to a lighter, lower quality of sleep, interrupted by frequent awakenings. This leaves you waking up feeling just as tired as when you went to bed.

TIP: Ditch the nightcap and opt for a glass of milk instead.

3. MOBILE PHONES 

Many of us are guilty of getting into bed then checking our phones until we feel tired. But it turns out that this can be more disruptive for our sleep cycle than we think. Scrolling through a mobile phone has the tendency to mentally engage users when their brains should be winding down and preparing for rest. Furthermore, the blue light emitted from devices such as smart phones and televisions inhibits the hormone melatonin, which regulates sleep and waking cycles.

These factors make it more difficult to fall asleep in the first place, can lead to feelings of drowsiness the next day and, according to a study by Michigan State University, those that use their smart phones past 9pm will often pay for it the next day by feeling fatigued and restless. TIP: Set your alarm and turn over your phone after nine o'clock. 

4. NOT ENOUGH EXERCISE 

Nobody feels like exercising when they've finished a long day at work, but it turns out skipping a workout to conserve energy has exactly the opposite effect.

A study by the University of Georgia proved that adults who exercised three days a week for 20 minutes at a time reported feeling less fatigued and more energised over a period of six weeks.
The overall study showed that those who exercised lightly reduced fatigue symptoms by a huge 65 per cent.

TIP: Try and go for a gentle half-an-hour jog at least three times a week in order to gradually get those energy levels up.

5. OVERTRAINING

Surprisingly, an overly vigorous workout doesn't always lead to deeper sleep or a better nights rest. According to Dr. Richard A. Dicenso over-exercising can push the body's response system too far, causing it to send out stress hormones such as cortisol, which makes it hard to fall asleep and can even lead to long-term fatigue.

TIP: Opt for light exercise rather than burning yourself out with long periods of heavy training.

6. EATING DINNER TOO LATE 

Getting home after a late night will tempt many people turn to the fridge for some late night indulgence, but this could lead to you feeling exhausted the next day. Consuming a heavy meal too close to bedtime can be disruptive for digestive systems, causing indigestion and even heartburn, making you too uncomfortable to fall asleep.

TIP: Ensure your evening meal is consumed way before 8pm to avoid any digestive upset. 

7. LOW IRON LEVELS

If you're a woman and you're feeling more exhausted than usual it could be down to an iron deficiency. Iron helps transport oxygen around the body via the red blood cells. According to WebMD, without sufficient oxygen in the body, muscle use and even brain function can be depleted, leading to low levels of energy.

TIP: Up your intake by regularly including iron-rich foods in your diet, such as cereals, bread and brown rice, and also green leafy vegetables such has watercress and kale.

8. MEDICATION

Starting a new course of prescription medication can sometimes leave you feeling drowsy and lethargic. Beta-blockers, for instance, are drugs commonly used for high blood pressure and work by blocking hormones such as adrenaline to decrease the activity of the heart. According to the NHS this automatically leads to greater feelings of tiredness.

TIP: If you're concerned about the side effects of medication ask your doctor if any alternatives are available to counteract low energy levels. 

9. CAFFEINE

While many people opt for a cup of coffee to provide them with a pickup, it turns out that too much could be detrimental for energy levels.

Caffeine is a stimulant found in coffee, and according to Natural News, signals for the production of adrenalin, which keeps the brain alert and awake. When the adrenalin wears off later, especially after excessive coffee consumption, you can be left feeling fatigued, irritable and general drowsy.

TIP: Limit coffee intake to one a day, preferably in the morning, in order to allow the body to regulate the level of adrenalin by the time you're ready to hit the pillow.

10. CLUTTER 

As well as making it harder to find things, a cluttered desk can also lead to a mid-afternoon drop in energy. A study at the Neuroscience Institute at Princeton University has shown that 'multiple stimuli', ie chaotic clutter, can cause the brain to feel overwhelmed and restrict your ability to focus which can lead to you feeling frustrated and in turn, fatigued.

Sprucing up your working space, meanwhile, means that paperwork and everything you need is more accessible, and also removes any potential distractions.

TIP: Clear up a small portion of your desk and see if it makes any improvement in mood and productivity.

Source