Why You're Always Tired, According To Experts by Sarah Healy - Musely
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Why You're Always Tired, According To Experts

posted in Health & Fitness
07/17/2017
  • Do you feel tired all the time but don't know why? The obvious answer is a lack of sleep, but that's not the only thing that could be making you feel tired. There's plenty of reasons that you could be feeling sluggish throughout your days. Here are some of the reasons, according to the experts. 

Reason #1: You don't drink enough water
Being even slightly dehydrated - even as little 2% of normal fluid loss - can take a toll on your energy levels and make you more sleepy, according to Amy Goodson, RD, a dietitian for Texas Health Ben Hogan Sports Medicine. Goodson recommends to calculate how many ounces of fluid a day you need to drink: take your weight in pounds, divide that in half, and drink that number of ounces per day. This will keep your body at the energy levels you should be at. 

Reason #2: Your body needs more iron
An iron deficiency can leave you feeling tired, sluggish, and unable to focus. Goodson suggests boosting your iron intake to reduce your risk of anemia by loading up on foods such as lean beef, kidney beans, tofu, eggs, dark green leafy vegetables, nuts, and peanut butter, and pairing them with foods high in vitamin C. When those foods are paired with vitamin C it improves the absorption of iron in your body. 

Reason #3: You drink before bed
That glass of  wine before bed might feel 100% necessary after a long day, but it could be making you more tired tomorrow. Dr. Daniel Shade, director of Allegheny Health Network’s Sleep Center, says that while that drink will make you fall asleep quicker, it'll backfire later. Dr. Shade explained, "A lot of alcohol prior to bedtime will make you sleep worse than you think. Sure, it'll put you to sleep, but it then wakes you up more."
    Do you feel tired all the time but don't know why? The obvious answer is a lack of sleep, but that's not the only thing that could be making you feel tired. There's plenty of reasons that you could be feeling sluggish throughout your days. Here are some of the reasons, according to the experts.

    Reason #1: You don't drink enough water
    Being even slightly dehydrated - even as little 2% of normal fluid loss - can take a toll on your energy levels and make you more sleepy, according to Amy Goodson, RD, a dietitian for Texas Health Ben Hogan Sports Medicine. Goodson recommends to calculate how many ounces of fluid a day you need to drink: take your weight in pounds, divide that in half, and drink that number of ounces per day. This will keep your body at the energy levels you should be at.

    Reason #2: Your body needs more iron
    An iron deficiency can leave you feeling tired, sluggish, and unable to focus. Goodson suggests boosting your iron intake to reduce your risk of anemia by loading up on foods such as lean beef, kidney beans, tofu, eggs, dark green leafy vegetables, nuts, and peanut butter, and pairing them with foods high in vitamin C. When those foods are paired with vitamin C it improves the absorption of iron in your body.

    Reason #3: You drink before bed
    That glass of wine before bed might feel 100% necessary after a long day, but it could be making you more tired tomorrow. Dr. Daniel Shade, director of Allegheny Health Network’s Sleep Center, says that while that drink will make you fall asleep quicker, it'll backfire later. Dr. Shade explained, "A lot of alcohol prior to bedtime will make you sleep worse than you think. Sure, it'll put you to sleep, but it then wakes you up more."
  • Reason #4: You ate a sugary breakfast
You might get a sugar rush from a sugar breakfast, but there's a good chance you'll crash soon after. Registered dietitian Leslie Bonci says that a sugary breakfast alone gives you nothing in the tank for the long run. Skip the cinnamon roll or the Fruit Loops and opt for Greek yogurt with bran or a banana instead. 

Reason #5: You're on your phone before bed
Being on your phone or laptop before bed can hurt your sleep and leave you feeling out of it the next day. "The light that's emitted by phones, iPads, and televisions is a short wavelength called blue light. And what it does is it inhibits melatonin," according to Dr. Shade. Melatonin helps us fall asleep. If your phone has a "night mode," try that next time you need it before bed. It cuts down on blue light and hopefully allows you to have a better night's sleep. 

Reason #6: Your desk is cluttered 
You might be thinking, "What does my desk have to do with how tired I feel?" Well, a study from Princeton University found a cluttered desk can lead to mental exhaustion. And according to Dr. Shade, a messy, cluttered desk can be a sign of an overactive mind, which can keep you from getting a good night's sleep. He explains, "A messy desk usually can symbolize you have unfinished work to do." So don't let your desk get messy! You just might make yourself more tired than you already are.
    Reason #4: You ate a sugary breakfast
    You might get a sugar rush from a sugar breakfast, but there's a good chance you'll crash soon after. Registered dietitian Leslie Bonci says that a sugary breakfast alone gives you nothing in the tank for the long run. Skip the cinnamon roll or the Fruit Loops and opt for Greek yogurt with bran or a banana instead.

    Reason #5: You're on your phone before bed
    Being on your phone or laptop before bed can hurt your sleep and leave you feeling out of it the next day. "The light that's emitted by phones, iPads, and televisions is a short wavelength called blue light. And what it does is it inhibits melatonin," according to Dr. Shade. Melatonin helps us fall asleep. If your phone has a "night mode," try that next time you need it before bed. It cuts down on blue light and hopefully allows you to have a better night's sleep.

    Reason #6: Your desk is cluttered
    You might be thinking, "What does my desk have to do with how tired I feel?" Well, a study from Princeton University found a cluttered desk can lead to mental exhaustion. And according to Dr. Shade, a messy, cluttered desk can be a sign of an overactive mind, which can keep you from getting a good night's sleep. He explains, "A messy desk usually can symbolize you have unfinished work to do." So don't let your desk get messy! You just might make yourself more tired than you already are.

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