Reasons why you're always tired

[size=48]Reasons why you're always tired



Lack of sleep isn't the only thing sapping your energy. 

Little things you do (and don't do) can exhaust you both mentally and physically, which can make getting through your day a chore. 
: Here, are common bad habits that can make you feel tired 


* You don't drink enough water

Being even slightly dehydrated—as little as 2% of normal fluid loss—takes a toll on energy levels. Dehydration causes a reduction in blood volume, which makes the blood thicker. 
This requires your heart to pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs. 
To calculate your normal fluid needs, take your weight in pounds, divide in half and drink that number of ounces of fluid a day.


* You're not consuming enough iron

An iron deficiency can leave you feeling sluggish, irritable, weak, and unable to focus. "It makes you tired because less oxygen travels to the muscles and cells".
: Boost your iron intake to reduce your risk of anemia 
load up on lean beef, kidney beans, tofu, eggs (including the yolk), dark green leafy vegetables, nuts, and peanut butter, and pair them with foods high in vitamin C (vitamin C improves iron absorption when eaten together. 
: Note 
an iron deficiency may be due to an underlying health problem, so if you're experiencing these symptoms of iron deficiency, you should visit your doc.


* You skip breakfast

The food you eat fuels your body, and when you sleep, your body continues using what you consumed at dinner the night before to keep your blood pumping and oxygen flowing. 
So, when you wake up in the morning, you need to refuel with breakfast. 
Skip it, and you'll feel sluggish.


*You live on junk food

Foods loaded with sugar and simple carbs rank high on the glycemic index (GI), an indicator of how rapidly carbohydrates increase blood sugar. 
Constant blood sugar spikes followed by sharp drops cause fatigue over the course of the day. 

Keep blood sugar steady by having a lean protein along with a whole grain at every meal. 
Good choices include chicken (baked, not fried) and brown rice, salmon and sweet potato, or salad with chicken and fruit.


* You check e-mails at bedtime

The glaring light of a tablet, smartphone, or your computer's backlit screen can throw off your body's natural circadian rhythm by suppressing melatonin, a hormone that helps regulate sleep and wake cycles. 

Sensitivity to the digital glow of tech toys can vary from person to person, but in general it's a good idea to avoid all technology for one to two hours before bedtime.

Can't avoid checking your device before your head hits the pillow? Then hold it at least 14 inches away from your face to reduce the risk of sleep interference.


* You rely on caffeine to get through the day

Starting your morning with a java jolt is no big deal—in fact, studies show that up to three daily cups of coffee is good for you—but using caffeine improperly can seriously disrupt your sleep-wake cycle.

Caffeine blocks adenosine, the byproduct of active cells that drives you to sleep as it accumulates. Consuming caffeine even six hours prior to bedtime affects sleep, so cut yourself off by mid-afternoon and watch out for these surprising sources of caffeine.


* You stay up late on weekends

Burning the midnight oil and then sleeping in morning leads to difficulty falling asleep Saturday night—and a sleep-deprived Sunday morning. 
Since staying in can cramp your social life, try to wake up close to your normal time the following morning, and then take a power nap in the afternoon. 

"Napping for 20 minutes or so allows the body to recharge without entering the deeper stages of sleep, which can cause you to wake up more tired.
A nap is a short period of sleep, typically taken during daylight hours as an adjunct to the usual nocturnal" sleep period.
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