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Some days, it can be hard to get out of bed, especially when you often feel fatigued or sluggish throughout the rest of the day. If feeling sluggish has become an everyday occurrence, there might be an underlying cause as to why you feel so tired all the time.

Although it may simply be that a bit more sleep and a few quick tips can help you feel energized again, it’s best to consult your doctor and rule out any potential medical issues. Once you’re in the clear, refer to these tips and ideas on how to stop feeling tired, combat your exhaustion, and bounce back to your upbeat self.

Potential Reasons Behind Your Feelings Of Sluggish or Tiredness 

If you find yourself still feeling tired after getting plenty of sleep, there could be several potential reasons why you’re feeling drained. That includes but is not limited to: 

  1. Diet

It’s important to not skip meals and make sure you’re getting plenty of nutrients, as a drop in blood sugar can leave you feeling like you’re dragging your feet or in a daze. Eating healthy snacks and meals throughout the day, like peanut butter, bananas, protein bars, or whole-grain can make a world of difference.1

  1. Vitamin Deficiencyhealthy life style | Unify Health Labs

Your fatigue could even be a sign of vitamin deficiencies, including vitamin D, vitamin B, other B vitamins (like B-12), magnesium, iron, or potassium. You can help support your body’s energy levels through diet or by taking vitamins. See your health care provider. If they suspect an iron deficiency (or another type of vitamin deficiency) is behind your fatigue, they may order a blood test to confirm the cause.2

  1. Stress

Don’t overlook your mental health as a potential cause for your fatigue. Stressful time at work filled with deadlines and setbacks may impact your ability to sleep at night. This could contribute to feelings of exhaustion throughout the day.3

Addressing your tiredness could be as simple as assessing what you have going on in your life right now. What are your stress triggers? Understanding yourself and how you deal with stress is a great first step to help combat these feelings.

  1. Being Too Sedentary

Research has shown that staying too sedentary may contribute to fatigue.Physical activity is a great way to ensure that staying seated all day doesn’t make you feel sleepy. Are you sitting in an office chair all day? Try to get up as often as possible to walk around. Implementing a strong exercise regimen may help you stay energized and ready to tackle the day (more on t1t in a bit).

  1. Sleep Issues Or A Medical Problem

There might not always be an easy fix to the fatigue you’re experiencing. Sluggishness can sometimes be caused by sleep issues or other medical conditions like a low red blood cells count, issues with your thyroid gland or thyroid hormone, or an androgen deficiency(which may require testosterone replacement therapy). Again, you’ll want to rule these out by talking to your healthcare provider.5

An internal medicine doctor may recommend sleep medicine for a sleep disorder, to help your circadian rhythm.6 Circadian rhythm is the body’s internal process that regulates when you should sleep and when you should wake up. Your primary care doctor or a sleep specialist might also discuss human growth hormone as a possible solution to your fatigue.7 

You know your body and its needs best. If you’ve tried adjusting your diet and boosting your exercise regimen and you’re still feeling sluggish and run down, a visit to your doctor is in order.  

Do You Skip Exercise When You’re Tired?

feeling sluggish | Unify Health Labs

 

Physical activity is one of the best ways to battle fatigue, as it may help support good sleep and heart health and potentially help combat weight gain.8,9 Exercise might also help create more energy for your body to store and use during the day.10 But finding the motivation to exercise can be challenging,  especially those who find themselves not moving as much throughout the day.

Skipping a workout here and there is fine, especially if it’s because you’re recovering from an injury or you’ve overexerted yourself. However, staying motivated to exercise — even when you’re feeling drowsy or fatigued — could make a major difference in how you’re feeling.

Wondering how to stay motivated? Here are a couple of questions to ask yourself the next time you’re thinking about skipping your next workout:

  • Can you make up this missed workout later in the week? 
  • Is there anything you can do to make this particular workout more appealing? (i.e. a new playlist, a long cool-down, recruiting a workout buddy, etc.)
  • Could you reward yourself with something special after the workout, like a massage or some new workout clothes?11

How To Wake Up Without Feeling Sluggish

Morning fatigue can make it hard to get excited about the day’s tasks, even after you’ve had your coffee. If waking up in the morning leaves you feeling more exhausted than you’d like, here are some potential solutions: 

  • Drink a glass of water first thing when you wake up
  • Get a good stretching session in first thing
  • Splash your face with cold water
  • Eat a protein-rich breakfast and avoid the sugar
  • Try to squeeze in a little bit of cardio12

Even minor changes can add up over time. Ensuring the biggest changes come from diet and exercise are a great way to get to the root of your fatigue and sluggish feelings quickly and effectively.

Fast Fix For Mild Fatigue

how to stop feeling tired | Unify Health LabsIf you find yourself hitting a wall in the middle of the afternoon or evening, there are a few things you can do that might help perk you up with enough energy to finish the day on a high note. Eating healthy meals or snacks often (about every three to four hours), cutting out caffeine, and drinking more water (and less alcohol) may make a world of difference.13

It’s incredible what small, incremental changes can do to our overall mood and health. Get ready for a refreshing flow of energy once you find the right solution for you and your body.

 

Beating Fatigue

A better diet and exercise regimen can help work wonders if you’re feeling tired or sluggish. As time goes on, you’ll learn to recognize what triggers your body to become sluggish and the best ways to combat fatigue. 

Everyone experiences feelings of fatigue and sluggishness every so often. When they do strike, it may be time to reassess the things you’ve been eating, how you’ve been exercising and more. If making changes in diet and exercise don’t help, it may be time to reach out to your doctor. They can help you get back to feeling energized and ready to take on whatever the day brings.

Learn More:

Feeling Tired And Sluggish After Lunch? Ways To Beat The Afternoon Energy Slump

Tips For Living A Healthy Balanced Life

Walking 10,000 Steps A Day Benefits Over A Sedentary Life


Sources:
1. https://www.healthline.com/health/daytime-sleepiness/reasons-youre-tired#4
2. https://www.healthline.com/health/daytime-sleepiness/reasons-youre-tired#2
3. https://www.sleep.org/sleep-and-stress/
4. https://www.researchgate.net/publication/239941884_Active_and_Sedentary_Behaviors_Influence_Feelings_of_Energy_and_Fatigue_in_Women
5. https://pubmed.ncbi.nlm.nih.gov/29020729/
6. https://www.premierhealth.com/your-health/articles/women-wisdom-wellness-/sleepy-you-could-have-a-circadian-rhythm-sleep-disorder
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671347/
8. https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health
9. https://www.cnet.com/health/the-best-types-of-workouts-to-do-for-weight-loss/
10. https://www.sleepfoundation.org/articles/how-does-exercise-help-those-chronic-insomnia
11. https://www.verywellfit.com/skipping-workout-questions-1231407
12. https://www.healthline.com/health/morning-fatigue-remedies#2
13. https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/