Insufficient sleep isn’t the only one causing you to feel constantly sluggish. There are those tiny things you do and don’t do that contribute to your seemingly chronic weakness, depleting both your physical and mental energy. With no fuel to help you accomplish your daily tasks, being tired all the time can eventually compromise your personal and professional life.
Here are 10 poor habits that can contribute to your never-ending fatigue:
1. You skip exercise when you’re exhausted
It’s understandable when you do, but remember that intentionally missing your exercise to save energy can work against you instead of the opposite. Essentially, regular workouts increase strength and stamina, helping your cardiovascular system to function without any issues. While the government recommendation for daily exercise is for two and a half hours, a recent study shows that even 15 minutes of exercise per day is good enough, specifically for older adults. Bear this in mind when you’re tempted to crash on the bed. Plus, you’re more likely to regret not even taking a brisk walk.
2. You’re not hydrated enough
Even being a bit dehydrated can already negatively affect your energy levels. Dehydration results to a decrease in blood volume, leading for the blood to go thicker. As this occurs, the heart pumps with less vigor and effectiveness, decreasing the pace at which oxygen and nutrients get to your muscles and organs. To know whether you’re drinking enough water or not, take your weight in pounds, divide into half, and the result is the ounces of water you need to consume per day to avoid dehydration.
3. Your iron intake is inadequate
Iron deficiency constitutes to feeling lethargic, ill-tempered, worn out, and having difficulty to concentrate. The exhaustion is caused by less oxygen being delivered to the muscles and cells. To avoid this, increase your consumption of iron to avoid feeling sluggish and developing anemia.
4. You want things to be perfect
Being a perfectionist leads you to work harder and longer than what’s required because you’ve set goals that are tough to accomplish. While it’s a positive trait to be persistent in your goals, there should also be limitations that you need to set for yourself in order to not overdo your mental and physical efforts.
5. You’re always expecting the worst
If you’re always anxious about things and situations even when there’s no reason to be, you’re setting yourself to be paralyzed by anxiety that can eventually drag down your mental energy. When you notice you’re thinking negative thoughts, take a deep breath and wonder how possible is it for the worst to really take place. It’ll be helpful to go outdoors, meditate, exercise, or share your concerns with someone.
6. You don’t eat in the morning
Food fuels your body constantly, even when you sleep using the food you consumed at dinner the previous night. Therefore, when you wake up in the morning, you need to refuel by eating breakfast. If you skip it, you’ll feel exhausted even when you haven’t started doing your job. Eating a nutritious meal in the morning ignites a fire in your body by initiating your metabolism.
7. You mostly eat junk food
Foods that are high in sugar and simple carbs are on the top spot of the glycemic index (GI), which is a marker of how swiftly carbohydrates boost sugar. Consistent blood sugar surges followed by notable decreases lead to exhaustion throughout the day, ruining whatever plan you have.
8. Your desk is chaotic
A messy desk makes you tired by confining your capacity to concentrate and setting a boundary in your brain that dealing with information becomes tougher. When your desk is clean and organized, it’ll help you start a positive vibe in the morning to get going and start the day right.
9. You use your vacation as work time
It’s not a vacation when you’re still anxiously waiting for someone’s response on your work email. By completely allowing yourself to relax and wind down, you enable your body and your mind to revivify, which makes going back to work much easier.
10. You drink wine before bedtime
A glass of wine seems like the ideal way to end the night, but it can easily work against you. This is because alcohol slows down the central nervous system, which creates a sedative effect. Though this sounds like a good thing, this said sedative effect in alcohol disrupts sleep sustenance. Ultimately, its effect ricochets as it is metabolized, creating a sudden boost in the adrenaline system. This is the reason why you’re more likely to wake up in the middle of the night after alcohol consumption.