If you find it difficult to go through your day without frequently yawning and not wanting to close your eyes, you are not alone. Fatigue is something that 45% of Americans experience up to three times a week, despite getting seven to eight hours of sleep each night. Drowsiness can become a real problem when it starts affecting your ability to get through the day.
When you sleep very well at night but can’t fight sluggishness or sleepiness during the day, your nighttime sleep may not be the problem. There are many reasons why you might want to take an afternoon nap during the day. Here are seven potential causes to be aware of, and fortunately, they’re easy to fix.
1- You have a vitamin deficiency
Vitamin intake should not come as a surprise because it gives you energy throughout the day. Additionally, there’s a significant likelihood that your fatigue is related to an iron deficiency if you have one. According to Harvard Health, anemia, which develops when there aren’t enough red blood cells or when these cells don’t have enough hemoglobin, frequently manifests as weariness.
A deficiency in vitamin B12, which is necessary for the production of red blood cells, may also contribute to anemia. If you frequently feel tired, it can be worthwhile to have your vitamin levels checked to determine if this is the cause.
2- You’re eating too much sugar
Although it is believed that sugar will give you a burst of energy, what happens after consuming large amounts of sugar? a crash of sugar. About 30 minutes after consuming something sugary, you might experience a sudden dip in energy. This frequently results in a sharp decline in blood sugar levels when the body produces insulin.
Reduce your intake of sugar to prevent crashes rather than relying on it to keep you going all day. To start your day off right, think about choosing a low- or no-sugar breakfast. After that, keep your lunch and snacks sugar-free as well. This ought to keep you from wanting to take a nap throughout the workday.
3- You’re staring at screens for too long
It’s hard to avoid spending too much screen time, whether you’re browsing social media, binge-watching Netflix, or using a computer eight hours a day at work. However, too much blue light can cause eye strain, making your eyes sleepy and which may be why you sometimes have trouble keeping them open.
Although limiting screen time is often the best option, it is not always possible. So, instead of taking a break in the middle of the day, try to include short breaks while looking at different screens.
The best way to do this is to stick to the 20-20-20 rule as well. Every 20 minutes, spend at least 20 seconds focusing on something 20 feet away.
4- You aren’t getting enough exercise
The benefits of exercise for the human body are numerous, and one of them is that it helps us feel less tired. Simply explained, when the body generates mitochondria within our muscle cells, our energy supply increases. Which encourages the growth of more mitochondria
And according to Harvard Health, increasing oxygen circulation is another way to exercise that gives us energy. This raises hormone levels which give you a boost of energy while also helping the body use energy more effectively. To give your body the boost it needs to get through the rest of your day, consider taking a walk in the afternoon.
5- You’re not drinking enough water
It is estimated that 75% of Americans suffer from chronic dehydration. Plus, because your body needs water to perform practically all of its vital functions, including maintaining body temperature, lubricating joints, and providing nourishment to your cells, dehydration can drain your energy. Dehydration can cause several symptoms, including low energy levels, fatigue during exercise, and difficulty concentrating. When you don’t give your body enough fluids to replenish the water you lose during the day, dehydration begins.
Urine, stool, sweat, and even the act of breathing can cause water loss. To be hydrated, you need 11.5 to 15.5 cups of water per day.
So, if you feel overwhelmed, try drinking some water. Even better, have a water bottle with you at all times and fill it up as necessary. Fatigue and other symptoms associated with dehydration may go away in as little as five to ten minutes.
6- You’re drinking too much coffee
Surprisingly, this popular caffeinated beverage sometimes has the opposite effect on your energy levels. Caffeine is a diuretic, which means it makes you urinate frequently.
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One of the causes of fatigue mentioned above is dehydration, and it may result from frequent urination. Additionally, if you drink more coffee than water, your body is not getting the right amount of water to replenish itself. Your constant stress is likely due to dehydration.
Oh, and another reason you’re tired of drinking coffee is: the sugar you put in your cup of coffee. An excess of sugar can again lead to a loss of energy.
7- You have an underlying health condition
While there are many reasons why you could feel drained and exhausted during the day, it’s crucial to remember that it might be something lot more serious than just a lack of sleep or common factors. Chronic fatigue, regular exhaustion, and a lack of energy can all be signs of a more serious health problem. Additionally, it can be a negative drug interaction.
A few ailments associated with weariness include:
- Thyroid problems
- Heart disease
- Sleep apnea
Before making assumptions about your health, discuss your symptoms with your doctor. Making a few minor lifestyle adjustments, such as increasing your water intake or reducing your screen time, may be all it takes to put an end to your fatigue.