5 Reasons You’re Tired All The Time + How To Get More Energy (2024)

Even if you get the recommended seven to eight hours of sleep, you can still wake up feeling like a piñata after the party if you don’t optimize your sleep cycles.

Your sleep cycles are approximately 70 to 100 minutes each1, cycling through phases of REM and non-REM sleep, plus all of the stages in between. Each phase is correlated with specific regeneration or detoxification of cells and organs throughout your body.

Factors like elevated cortisol (stress) levels and unstable blood sugar levels can throw off your sleep cycles. It doesn’t matter how much time you spend in bed if your sleep cycles are not healthy. Disrupted REM sleep, for example, has been found to be associated with mild psychological struggles such as irritability and difficulty concentrating.

2.

You're deficient in crucial nutrients.

3.

You’re not moving enough.

Don't mistake the occasional workout for living an active lifestyle.

If you work out an hour a day and then sit around the rest of the time, you're not much more active than the rest of the sedentary population. There's even a new name for the growing class of people who try to balance out being desk-bound all day with some time in the gym: The Active Sedentary.

Of course, getting some exercise is clearly better than no exercise at all—but to bolster those energy levels we’ve got to get back to basics.

The reality is, we human beings don’t “get” energy; we create energy. By simply moving around, you can help combat your fatigue5. If you’ve been sitting for a while, simply standing up and doing 50 jumping jacks or bodyweight squats will generate enough electrical wattage to instantly make you feel more energized. The positive boost in your hormones and neurotransmitters will make you feel more alive, too. Just try it out and see for yourself.

Set a timer on your phone to do two minutes of bodyweight exercises every 90 minutes. You'll easily feel more charged up during the day.

4.

You need to drink more fluids.

Cell dehydration can literally damage your DNA. Because of this, your brain and nervous system take dehydration very seriously. Even just a small drop in normal fluid balance in your body is enough to cause headaches and fatigue.

Most people hear about the importance of drinking plenty of water, but time and time again it’s overlooked as a reason for common health challenges. Your cells, tissues, and organs are all operating in a water medium. The more murky that water becomes, the more you start feeling symptoms of fatigue.

When you drink a glass of water, within mere minutes that water begins to become your blood and extracellular fluid and pushes out the used fluid that’s now littered with metabolic waste products. If you don’t drink enough water, then that stuff stays gummed up in your system. And you start to feel like a microwaved couch potato.

5.

Stress is getting the best of you.

According to research published in the Journal of the American Medical Association, as many as 80 percent of all physician visits are for stress-related issues. Stress is one of the biggest culprits in our mental and physical energy crisis today—and yet only three percent of patients receive stress management counseling during a doctor's visit. Something definitely needs to change.

Stress suffocates your energy in a number of ways. With chronically elevated stress, your adrenal glands are forced to operate in maximum gear. This keeps cortisol and other stress hormones high. Excess cortisol leads to a surge of glucose to facilitate the perceived “fight-or-flight” situation you’re living in. This is your body’s attempt to make sure you’ve got the energy to run away from that man-eating lion (or run away from that overdue phone bill—because to your body, that stress is all the same).

Instead of running to caffeine or sugar for a pick-me-up, be more proactive in buffering stress in the first place. Simple breathing exercises can switch off your sympathetic (fight-or-flight) nervous system within a few seconds. Meditation, restorative yoga, massage therapy, and even moving meditations like qigong and tai chi are all clinically proven to reduce your body’s stress load and enhance energy and well-being.

Find a practice that works for you and implement it for just a few minutes a day. A simple 5-10 minute practice can buffer your brain and body against stress and ensure you have the energy to have the quality of life you deserve.