Feeling Tired All the Time? Here's How to Change That

Do you wake up feeling groggy and exhausted every day? Do you feel drained and tired all the time? You're not alone. But the good news is, it doesn't have to be that way. With a few simple lifestyle changes, you can start feeling more energized and alert. In this ultimate guide to feeling less tired, we'll share top research and expert-backed tips to help you fall asleep faster and wake up feeling refreshed.

Getting Enough Sleep

It might seem obvious, but the first step to feeling less tired is getting enough sleep. Most people need between seven and eight hours of sleep each night to function at their best. But over 50% of people are getting less than six hours of sleep a night. This lack of sleep can be the equivalent of being cognitively drunk, according to studies. So, the first place to look if you're struggling with energy and feeling tired is the number of hours you're getting. Do whatever you can to regularly get close to eight hours of sleep each night, and you'll likely feel a huge difference.

Finding Your Chronotype

Are you a night owl or an early bird? Knowing your chronotype is important because it can affect the quality of your sleep. Some people are naturally inclined to stay up late and sleep in, while others are early risers. If you're not getting good quality sleep because you're trying to go to bed at the wrong time, it could be because you're not matching your innate circadian rhythm. So, if you have the flexibility to match your chronotype, it could go a long way in helping you feel less tired.

Waking Up

Now that we've covered the basics let's move on to what you can do each day to feel less tired. The first moments of your day set the tone for the rest of the day, so it's important to start on the right foot. Here are a few things you can do to make waking up less of a struggle:

• Change your alarm sound: Studies have shown that melodic alarms like those that play music not only reduce perceived sleep inertia and tiredness in the morning but actually improve psychomotor abilities and reduce attention issues compared to neutral alarms.
• Don't hit snooze: Hitting the snooze button can make you feel even more tired. It's better to get that extra 10 or 20 minutes of sleep than to restart another sleep cycle and head back towards deep sleep.
• Move around: Recent evidence has shown that as little as 30 seconds of physical activity can improve perceived alertness in the morning.

Exposing Yourself to Bright Light

Exposing yourself to bright light in the morning is key to regulating your sleep patterns. Sunlight is the best way to trigger this, but studies have even found that bright artificial light can help.

Eating for Energy

Eating a healthy diet is essential for feeling less tired. Here are some tips:

• Eat breakfast: Eating breakfast is important for kickstarting your metabolism and giving you energy for the day ahead.
• Eat a balanced diet: A balanced diet that includes protein, complex carbs, and healthy fats will help keep your energy levels stable throughout the day.
• Avoid sugary foods and drinks: While sugar might give you a quick energy boost, it will also cause a crash, leaving you feeling more tired than ever.

Moving throughout the day

We all know that sitting too much is bad for our health, but did you know that it can also make you feel tired? When we're sedentary, our circulation slows down, and our muscles become stiff, which can cause fatigue. So, even if you have a desk job, try to incorporate movement throughout your day.

One way to do this is to take frequent breaks to stand up, stretch, and walk around. If possible, consider using a standing desk or a stability ball to engage your muscles while you work. Even small movements like tapping your feet or fidgeting can help increase circulation and keep you more alert.

Eating for energy

What we eat and drink can also have a significant impact on our energy levels. The key is to choose foods that provide sustained energy rather than quick, temporary boosts that can lead to crashes later on.

Some tips for eating for energy include:

• Eating a balanced diet that includes complex carbohydrates, protein, and healthy fats
• Avoiding sugary and processed foods that can cause blood sugar spikes and crashes
• Staying hydrated by drinking plenty of water throughout the day
• Eating smaller, more frequent meals rather than large, heavy meals that can make you feel sluggish

Sleeping habits

Finally, let's talk about some tips for better sleep hygiene, which is essential for feeling less tired overall.

Some tips for better sleep hygiene include:

• Creating a relaxing bedtime routine, such as taking a warm bath, reading a book, or listening to calming music
• Limiting screen time before bed, as the blue light from electronic devices can disrupt your sleep patterns
• Keeping your bedroom cool, dark, and quiet to promote restful sleep
• Avoiding caffeine and alcohol before bed, as they can interfere with your ability to fall asleep

Conclusion

Feeling tired all the time can be frustrating and even debilitating, but the good news is that there are many simple changes you can make to feel more energized and alert. By prioritizing sleep, incorporating movement throughout your day, eating for sustained energy, and improving your sleep hygiene, you can start to feel more like your vibrant, lively self in no time.

Remember, everyone's journey to feeling less tired is unique, so don't be afraid to experiment and find what works best for you. By taking small steps every day, you can make big strides toward feeling more awake, alert, and ready to take on the world.