Are you always tired after a long night’s rest? Are your energy levels not as high as you want them to be? It could be quite frustrating when you are doing everything right and still not seem to attain the energy you wish.
The problem is sometimes we think we are doing everything right, but we aren’t. Somewhere some gaps need to be filled and those gaps can lead to health concerns like feeling tired all the time. In this post, we look at some of the things you can do to address those gaps.
1. Assess your lifestyle
While you may be eating right, you could still be indulging in activities that have a direct or indirect effect on your health. So, assess your lifestyle to find the gaps. Answer the following questions:
Q: Do you often or occasionally smoke or drink?
Q: Are you a party person?
Q: Do you find nothing wrong with recreational drugs?
Q: Are you an angry person? Do you get into fights easily? Do you have a hard time forgiving people?
Q: Do you worry a lot and have a worrisome personality as in every little thing spikes up your heart rate or makes you lose sleep?
Q: Does your diet lack protein and a mix of healthy nutrients?
If the answer to most of the above questions is yes, then you have found some gaps that could be affecting your energy levels. For example, if you are an avid party person and usually consume alcohol, there’s a good chance that you will feel always tired after a long night’s rest.
If alcohol is a regular part of your life, then this could be the cause of fatigue and feeling tired.
According to Harvard Health, alcohol releases stress hormones in the body that can cause sleep disruptions. Additionally, alcohol increases the need to urinate more often during the night, which too can disrupt your sleep and keep you always tired after a long night’s sleep. Moreover, alcoholic beverages can make you lethargic and drowsy during the day.
Save alcoholic beverages for the weekends or only consume them occasionally. Instead, increase your water intake. Water improves overall hydration and increases your energy levels throughout the day.
Drink at least two glasses of water at the beginning of the day. The hydration will contribute to the energy.
2. Get a complete blood test including thyroid
First, make sure that you are getting enough protein and essential nutrients through your diet. If your diet is okay, then you need to check for other underlying causes that could be causing fatigue.
A complete blood test or CBC, measures, and evaluates the blood cells in your body to detect various diseases and conditions such as inflammation, infection, anemia, and even cancer.
This test looks at your red blood cells, white blood cells, and platelets. If your test comes back other than normal, you need to see your health care provider to figure out the underlying cause. There is a strong possibility that an underlying medical condition is keeping you always tired after everything else is in balance.
Also, the complete blood test will evaluate whether your body is getting enough vitamins for proper function. Your healthcare provider will prescribe supplements based on your results.
Note: Never self-diagnose or take supplements without consulting with your doctor first. Some nutrition and supplement companies promote their products to be healthy for all individuals but they may not be. If your body does not need iron, there is no need to force-feed it iron.
The thyroid tests include T4, T3, and TSH tests. These tests are usually done together to evaluate the function of the thyroid gland. These will give you a clear picture of your normal thyroid function. High or low levels indicated in these tests could mean low or high thyroid function, both of which require lifestyle changes and treatment.
If these tests turn out normal, then there could be other causes as we discuss below.
3. Assess your mental health
We assume that you are doing everything else right. You are sleeping right (7-9 hours of uninterrupted sleep), you are eating right ( a balanced diet rich in protein and vitamins), exercising (at least three times a week), and generally live a non-sedentary lifestyle. If all of this is checked then you can move on to assess your mental health.
Depression vs. Chronic fatigue syndrome
Depression is a mental health concern while chronic fatigue is a physical ailment. However, they have a lot of symptoms in common.
Symptoms of depression
– feeling of emptiness or lack of self-worth
– negative mindset
– disinterest in normal activities
– trouble concentrating
Chronic depression can lead to eating disorders and sleep problems, which can further cause chronic tiredness.
Chronic fatigue symptoms
Chronic fatigue can make you feel depressed and experience some of its symptoms. Chronic fatigue can cause the following symptoms:
– joint pain
– tender lymph nodes
– sore throat
You could feel still tired after a restful night or even when you are maintaining a healthy lifestyle because of depression or chronic fatigue.
Here’s how you can tell if you are suffering from either:
If you have depression, you wouldn’t feel interested in regular activities or hobbies that you once found interested. You will feel a deep sense of hopelessness, which you can’t get out of.
On the other hand, if you are suffering from chronic fatigue, you would feel interested in the regular activities but would just be too tired to do them.
Depression can’t make you feel too tired but chronic fatigue can make you feel tired. First, it has its pain-related symptoms. Chronic fatigue can render you incapable of achieving the day-to-day goals that can make you depressed in the long run. This is why you must seek help.
After you recognize which one of the condition you have, you can seek help for it. Both conditions could use medication. Talk to your healthcare provider if the conditions persist after 4-5 weeks and do not seem to resolve on their own.
But meanwhile, here are a couple of things you can do to get relief from both depression and chronic fatigue:
A) Set a time for sleep
Just sleeping 8 hours isn’t enough. Go to bed early and set a time for sleep. When you go to bed at the same time, your hormones stay balanced and reduce the intensity of the symptoms.
B) Add raw fruits and veggies to your diet
Even if you think you are eating right, make sure that you add more veggies and fruits to your diet. Use them as snacks instead of processed chips and sodas.
C) Practice meditation
Meditation sounds way too simple so most people think that it may not have any substantial effects. The truth is meditation works silently on a cellular level boosting your overall health. If you are experiencing depression symptoms, meditation can help you calm down the heightened brain activity.
D) Get to the root cause
If it’s chronic fatigue, quickly figure out what underlying conditions could cause it. This is where those blood tests could help you. Your healthcare provider may also prescribe some other tests to understand your condition in depth. If you are suffering from depression, figure out what is depressing you.
Is it a job? Is it a work-related issue? Whatever it is, quickly get to the bottom of it and start looking for solutions. Because if you don’t understand the cause of your depression then no medication in the world would help you.
4. Change your personality
Your personality plays a key role in keeping your internal systems calm, cool, and collected. If you have a calm personality, there’s a good chance that you will be able to handle complex and stressful situations with a smile.
If you get easily irritated, frustrated, or annoyed by little situations in life, it simply means that your internal systems aren’t as calm as they should be. Fortunately, personality is something you can work on overtime.
How to assess your personality?
Do not take your personality for granted. Those small anger bursts are making your body produce cortisol which can impact almost every aspect of your body. A pleasant personality will serve you better in the long run by keeping your health maintained.
Here’s how you can assess your personality:
A) Keep an eye on your emotions
How do you react to different situations? Do you become upset in disappointing situations, or become highly euphoric in small joyful situations. While there is nothing wrong with feeling a little letdown or joyful at times, you need to watch out for extreme reactions. See if you overreact to situations. The way you react to a situation triggers certain chemicals in your body that can positively and negatively impact your body. Find a balance between emotions.
B) Adopt good personality attributes
There are several admirable, healthy personality traits that you can adopt. However, keep in mind that changing your personality may not be as easy as it may sound. But you have to be persistent… which is also a good personality trait.
Here are 5 traits that not only make you a likable person but also lift your mood and spirits.
1) Learn to be patient
Patience is more than just a virtue; it is a stress management tool that can (in the long run) help you healthily deal with depression and anxiety.
The problem is that not a lot of us see it as a stress management tool.
Patience is generally required in everything you do in life. With people, with everyday mundane stuff, and with your goals; every aspect of life requires patience.
So what happens when you don’t have enough of it? You feel frustrated, agitated, and negative. All of these things make you bitter and bad-tempered. If you are not careful, these negative attributes can become a permanent part of your personality.
On the other hand, when you do have patience, you are calm, cool, positive, and in a good mood. Have that patience for long enough, and these positive attributes become a part of your personality.
Patience is like a plant. It needs nurturing and care before it can bloom. If you have patience as your natural key qualities, great. But if you don’t, it is something you can work on.
How to build patience?
Figure out why you lose patience
Patience is related to 3 key aspects of life: with people, with everyday tasks, and with life-long goals. Usually, we lose patience because things aren’t getting done on time. We regard time as our most valuable asset and therefore if it’s being wasted, we feel frustrated. While it is okay to value your time, you should know that little bursts of anger and frustration can impact your health. Now you need to value your health more than you value your time. So, figure out what’s making you lose patience, acknowledge that aspect of your life and address the key issues that can resolve or make things better.
Use positive affirmations
Start your morning with positive affirmations. “I am going to live a long and healthy life.” Repeat that affirmation every morning. When you tell yourself that you are going to live a long life, you will see day-to-day mundane tasks as nothing compared to what lies ahead. You will be much relaxed with daily chores and activities. You will affirm yourself that we have got time. And time is the reason in many cases for lack of patience.
Be mindful of how you spend time
Completely eradicate activities that do nothing to contribute to your goals. Save and invest time in activities that are going to help you accomplish something. When you aren’t wasting time, you feel fulfilled and relaxed.
Priorities and only give time to things that are super important to you.
Eliminate the sense of time wasted
We know that the sense of wasting time can make us impatient. So why not remove that sense and get it out of the way. Simply, get busy with some other task while you wait for the first task to finish. For example, if you are standing in a line to wait for your turn, finish listening to the audiobook. That way you will know that your time isn’t being wasted with one task and you will be less likely to lose your patience.
Be an active listener
If you want to be taken seriously by others, you will have to put some effort into being an active listener. If you don’t care about others’ problems, they won’t care about yours either. Be an active listener and show genuine interest in other people’s problems and you will build more affiliations.
Admit your mistakes
Successful people not only admit their mistakes but learn from them. They donèt discourage criticism but welcome it. Be open to admitting mistakes and see if there’s something you can do to avoid the same situation from recurring.
Understand the greater good
People like Elon Musk could never achieve billionaire status if they weren’t thinking about the greater good. Most successful people are concerned about the people around them and the future of our generations, which allows them to find solutions to one of the most complex problems in the world. Understanding and addressing the greater good and will help you reach your goals too.
Be in the moment
The present moment is a harness through which you can control your future. If you are wasting time thinking about the past or daydreaming about the future, you let your power to build the future slip through your hands. Stop worrying, start doing. People who live in the moment are more likely to be energetic, optimistic, and positive to be around.
5. Shift things around
Our earth is constantly moving. So are the other planets, quietly in their orbit day after day. If our planet stopped for a day, imagine the havoc it would wreak. Movement is the key to sustain life, and it is the key to maintain your body. Always shift things around, mix them up so you are invested in different activities.
Do not confuse mixing things up as the opposite of persistence. You need to be persistent in your goals but shift things around in your daily life including diet, exercise, and other recreational activities to make sure that your body and its internal systems are always in movement. This will not keep your health but will also help you gain longevity.
The bottom line
If you are still tired after rest, balanced diet, and exercise, then there could be an underlying cause that you need to address. Depression, chronic fatigue, underlying medical condition, and a weak personality can contribute to daily fatigue. Fix the underlying medical condition, change your personality, and fix that still tired feeling so you can focus on your goals fully.