Why am I always so tired?
“I’m soooo tired.” How often do you say that or hear it from someone else? I bet I hear it at least once every day. So what is the cause of all this exhaustion?
Well, duh…
Let’s start with the obvious.
Lack of sleep
The advice on exactly how much sleep a person needs varies, depending on the source; and of course, people’s individual needs are different. Most experts agree, though, that the average adult requires 7-8 hours of sleep a night. I think it’s safe to say, if you are getting less than seven hours of sleep per night, and you are sooo tired, you need more sleep.
But you’re too busy to get more sleep you say? I say, make the time for sleep. If you get more sleep, you’ll have more energy; and if you have more energy, you’ll accomplish more during your waking hours.
If you are going to bed, but not able to sleep, that’s a more complicated challenge. Here are three simple steps to try as a starting point:
- Turn off your screens—that’s phones, tablets, computers, and television—an hour before bedtime. You’ve heard it before, the light from the screens affects the way your body produces melatonin and tricks your brain into thinking it’s daytime. If you are serious about getting a good night’s sleep, say “good night” to your devices an hour earlier.
- Limit caffeine. Also, not a big surprise. Caffeine keeps you awake. Caffeine stays in your body three to six hours, so if you have insomnia, that cup of coffee you had mid-afternoon may be the culprit.
- Keep your bedroom dark, quiet, and cool. Get rid of the night lights, turn the glowing clock or phone away from your bed, and pull the shades. Dark is what your body needs to rest. When it comes to noise, it’s not so much sound itself, but the inconsistency of sound that disrupts sleep. So if you can’t get rid of the noise, try using a sound machine with soft, mellow sounds to mask the more disruptive noises in your house. And finally, when it comes to temperature, they say 60-67 degrees F is ideal. Your body temperature naturally drops as it prepares for sleep. Keeping the room cool aids in that process.
Poor diet
But what if you are getting plenty of sleep, and you still feel tired? Your diet may be the problem. No one expects their cars to run without proper fuel, so why are we so lackadaisical when it comes to fueling our bodies? We skip meals or fill up with junk food and wonder why we feel sluggish. I could write a whole post on eating healthy (and I just might), but for now suffice it to say eat produce, lean protein, and whole grains at regular intervals, and make sure you are drinking plenty of water. Dehydration also makes you sleepy.
Medical conditions
So now you are sleeping and eating well, but you are still dragging? It’s possible that you have one of several medical conditions that make you tired. Some common ones are depression, anemia, heart disease, diabetes, and sleep apnea. There are others as well. The only way to find out is to get a checkup from your physician, including a full lab work up.
You don’t say?
Once you’ve ruled out the obvious physical causes of your exhaustion, it’s time to consider the more subtle possibilities. Maybe your brain is over or under stimulated. Either one can make you sooo tired.
You’re overwhelmed and stressed
Stress is a real energy sapper. It’s time to get that puppy under control. Stress relief is another full post in and of itself. For now I recommend talking or writing it out, and then focus on what you can control. Remember that graphic that shows a big circle representing things we worry about that never happen, a smaller one for those that do happen, and a teeny tiny one for those things that happen that are within our control? Focus on that little tiny circle. And if you’re overwhelmed with things to do, set some priorities, and learn to say no to everything else. (Just make sure “get enough sleep” is on that priority list.)
You’re bored
And finally, on the other end of the spectrum, if you’re bored with your life, you’re also going to feel tired. Have you gotten into a rut: get up, go to work, come home, eat dinner, watch television, go to bed—or something equally mundane? Maybe it’s time to try something new or breathe some life into the old, comfortable routines. I’m not suggesting you quit your job or ditch your family (unless they’re really, really awful). I am saying remember what drew you to them in the first place, and find ways to build on that. Surround yourself with people and things that energize you. Put on your favorite music, cook your favorite food (or a brand new recipe), go out with a friend, try a new workout, or take a class. Mix things up and see if you don’t get a burst of energy.
Your turn
- How many hours of sleep do you typically get in a night?
- Do you have a power food? What is it?
- What is your best stress busting tip?
- When was the last time you felt really energetic? What were you doing?
Sources
https://www.medicalnewstoday.com/articles/320800.php
https://www.verywellmind.com/why-am-i-always-tired-1067496
https://www.life-with-confidence.com/so-tired-reasons.html
https://www.alaskasleep.com/blog/tips-creating-ideal-sleep-environment
This post shared on the GRAND Social and #MLSTL.
You are SO right! I know I need at least 7 hours a night to feel rested, if not a little more. Yet I consistently think I can function well on 6 hours a night. Silly me!
Thanks for a great post!
I’ve finally got in the habit of a consistent seven hours a night, but it wasn’t easy. I have not given up my evening screen time. My husband and I have a habit of watching the old $25,000 Pyramid right before we go to bed.
I make it a practice to get 7 hours a night – after years of running on sometimes even less than 2 hours. I am a night owl especially when I get in a writing zone. At those times I might get fewer than 7 but I am much more careful to not do this two nights in a row. I can feel it though!
It’s amazing what a full night’s sleep can do for one’s disposition.
Hi, Christie – What a great post – and a great reminder of why I love being retired (sorry to throw that in). I had forgotten that phrase, but believe that it was once my refrain. A demanding job (with multiple people always needing something) a busy family life (with multiple people always needing something) and lack of sleep all contributed. I am now much more in control of my pace…and have no one to blame but me when it gets out of whack. And….when I need a nap, I nowtake one! 🙂
I’m jealous, Donna. My turn’s coming. 🙂
Great post, Christie – you covered such important tips for a good sleep. I know I have so much energy since I started taking my 7-8 hours seriously, and feel it immediately if I come up short. So many contributors to quality sleep, thanks for the research!
Sleep is a marvelous thing. Remember how we resisted naps and bedtime when we were kids. Now I look forward to them. 🙂
I am often tired and unsure of the cause. I sleep enough- at least seven hours and wake up naturally. I eat a decent diet and swim regularly. Mid afternoons bring a tiredness that I generally medicate with a cup of tea. I have a lot going on in my life right now-so stress might be a contributor. It has also been raining for months and all those dreary days make me want to take a nap with a book!
Stress will do it to me, Michele. And the weather. I find a walk helps when I get the mid-afternoon doldrums. Of course, there’s nothing wrong with a nap and a book on a rainy day.
A great reminder, Christie! Sleep is important for our mind and body to rejuvenate and function well. Knowing our own limits, setting boundaries, and taking care of ourselves without overextending are good for our health in the long run. I rarely feel tired and have no guilt taking a nap if I feel I need to. I also exercise regularly and try to eat small, healthy meals throughout the day to keep my energy level even. #MLSTL
It sounds like you’ve got this figured out, Natalie. If we want our bodies to act like well-oiled machines we have to treat them like such. All of the things you touched on–having boundaries, exercising, eating healthy, and resting are key. Thanks for sharing.
Sleep is a bit of an issue with me these days. I tend to sleep well for the first part of the night but wake way too early. Some nights I have trouble falling to sleep in the first place. Typically I get around 5 hours, sometimes 6. Not enough! Sometimes the cause can be worries on my mind. Sometimes my bladder wakes me! Sometimes sleep eludes me when that time of month is due .. and that is unpredictable these days since I’m in my 50’s! I think the insomnia and sleep issues can tie in with perimenopause and menopause. As for all your points, I’m good with most but could improve with the turning off screens one as I’m usually checking my phone right up until I go to bed! #MLSTL
I’ve been there Min and I feel for you. Hormones could definitely be playing a role. Here are some more tips on healthy sleep habits https://www.webmd.com/sleep-disorders/healthy-sleep-habits. I would also add meditation and lavender oil.If that doesn’t work, you may want a doctor’s advice. I now take half a sleeping pill when I can’t sleep. It seems to help without a lot of side effects–for me. Good luck!
Ah! Sleep issues – this is my life at the moment. After spending most of my life as a great sleeper, I’m all over the place at the moment, and it’s not good fun. Another reason to add into the mix – hot flashes!! Aghhhh.So much in this piece – shared.
Oh yes, been there done that. Throw the blankets off, pull the blankets back on, throw them off again! Hormones are a whole other issue I didn’t even think to address. I was always a deep sleeper as well, and then midlife struck. As I mentioned to Min, here are some additional healthy sleep habits https://www.webmd.com/sleep-disorders/healthy-sleep-habits. In the end, I broke down and tried a half a sleeping pill my doctor prescribed. That helped me, but of course, natural is always better. Good luck Christine!
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Thank you Donna!
I went through a period where I could hardly sleep…it was awful. I know it was stress induced because it was when we were moving and I thought I had to have everything organized. Luckily that’s way over and done with, and now I’m good….for usually 8-9 hours a night!!
XOOX
Jodie
http://www.jtouchofstyle.com
I’m glad you made it through that period, Jodie. Sleep issues suck. You’re already stressed, and then you stress because you can’t sleep. Ugh. But it sounds like you came out on the other side with your healthy sleep habits in tact. 8-9 hours sounds lovely.
I could sleep for 10 hours a night if I had the chance – but that doesn’t happen very often. Most nights I get at least 8 hours. My biggest issue is that my husband snores when he lies on his back (which is his preferred sleeping position). He can wake me several times a night because I sleep more lightly since I hit Midlife. I either need to take 1/4 of a sleeping pill to help me sleep more deeply, or one of us ends up moving out to the spare bedroom.
MLSTL and I’ve shared on my SM 🙂
I’ve always been one that needs a lot of sleep too, Leanne. Right now I’m at a consistent seven. I look forward to the day when I can sleep in another hour or two. A partner who snores is an issue for a lot of people. Once when we were camping, my sister thought she heard a bear. It was her husband sleeping in the back of his truck. 🙂 Have you tried a white noise machine, or is it beyond that point? Thanks for sharing and for hosting #MLSTL.
Yes it seems the medical profession have a term for it “TALT” tired all the time. I know as a parent of young kids I was tired if I did not sleep well because they were unwell and still had to get to school to teach. There have been physical reasons in my life but now, I believe I am less tired because I have fewer external pressures. I do admit I stay up too late and use my ipad. I am getting better though. I also think women need to have their iron levels and other things that may affect energy checked out. Whilst I did not notice it much as I was recuperating, my iron levels were very low post cancer surgeries when I could not eat well. A series of injections and tablets helped and now I take nothing. Denyse #mlstl
I didn’t know there was a medical industry term for it, but it makes sense. So many of us struggle with not feeling fully rested. And, at least judging by the comments, most of it is due to lack of good quality sleep. Young children and health issues are often times the culprits. If the problem is persistent, I definitely recommend seeing a doctor, as you suggested. I’m glad you are feeling–and sleeping–better!
I exercise daily, I eat a healthy diet, I mediate, BUT I CANT SLEEP.. AGGGGH. It sure doesn’t help that my husband snores like a wild animal, but even without the snoring I struggle to sleep.
Insomnia seems to be an epidemic–at least among my readers. Your wild animal comment made me laugh. Once when we were camping my sister thought she heard a bear. It was just her husband sleeping (snoring) in the back of his truck.
Christie, this is just what I needed to read this morning–got about 4 to 5 hours of sleep last night! #MidlifeShareTheLove
I hope tonight is better for you Jean! Sweet dreams!
I think I sleep well and enough, and eat well, and I have no medical conditions that I’m aware of, so I’m probably just tired cause I’m old. ha ha! I had to read this post, because I was so tired on Monday after just an hour of working in my garden. And then I wondered, “Why am I so tired?”
Maybe I can use the “old” excuse too. I mean I did just turn a year older. 🙂 I hope you took a nap after your gardening.
I am not sleeping well but I know mine is stress. I am trying to get something to help but so far no luck. I am someone who needs a good 8 to 8.5 hours and am only getting about 5 hours a night right now.
You have been under a lot of stress lately, so I hope you are able to get some relief from that and your sleeplessness soon. Sweet dreams!
Great post Christie! And so important! I’ve had sever sleep apnea for a long time and it was just recently (four years ago) diagnosed. Now that I’m getting treatment I sleep 8 to 9 hours and feel like a new person. I would say that exercise and walking is a great stress-busting tip. My energy snack is a handful of mixed nuts. I’ll be sharing this today on FB and Twitter for #MLSTL
https://meinthemiddlewrites.com/2018/10/12/one-word-inspiration-and-a-story-in-a-single-image/
A good night’s sleep can make all the difference. I’m glad your sleep apnea was diagnosed, so it could be treated. I agree 100 percent on walking and a stress reducer, and lightly salted almonds are my go-to snack right now. Thanks for joining the conversation Mary Lou and for sharing on social media.
I appreciated reading this post Christie and we all need to look at the issues surrounding our sleep patterns. I think screen time plays a big part these days. I have shared for #mlstl
I agree Debbie. Screen time is huge. For me, I can put my devices away at night, but my husband and I like to watch television right before we go to bed. I haven’t yet found the motivation to turn it off earlier. We did, however, take the television out of our bedroom years ago, so at least it’s not running while I’m trying to sleep.
I enjoyed reading this Christie. I love my life, I’m enthusiastic, have a healthy diet, lots of exercise, very little stress – but I don’t sleep more than a couple of hours each night. I’ve tried all the tips. These days I try not to worry about it and use the extra hours for reading. But at the moment I’m testing out a later bed time. No change yet
It sounds like you’re taking a good approach to this, Jennifer. Worrying about not sleeping certainly won’t help you sleep any better. Have you talked to your doctor about it, made sure there is no medical reason? Based on the comments on this post, insomnia is a common problem for women in midlife.
Thanks for these reminders. I’m often soooo tired, but generally it’s lack of sleep and not eating properly. I’ve just read a post on another #MSTL blog about self-love and I guess looking after yourself better is a way to feeling less tired. Lesson learned. #MLSTL and shared on SM 🙂
I’ve had a week of not eating as healthy as I usually do–mostly a lot of sugar–we had several celebrations fall within a short period. I’ve started to notice a sluggishness that I’m pretty sure is tied to that. It’s time for me to get back to my healthy habits and better nutrition for sure. Thanks for sharing Jo!
Diet, stress, making time for sleep… They all go hand in hand. Thanks for the reminder! Brenda
So true, Brenda. Have a great (energetic) week!
Faking it til I make it is one way I try to break out of the “I’m tired…” doldrums. I found when I worked in customer service that if I asked my employees how they were doing I would hear how tired or frustrated or discouraged they were. It would lead other people to agree that’s how they felt too. Those attitudes don’t make for great customer experiences. Worse, I even heard myself doing it. So one day I just stopped. Each time someone asked me how I was doing, I would tell them that I felt great or fantastic. I didn’t change a lot of attitudes, but I changed some. Which in turn meant those reps had better, more energetic and more engaged conversations with their customers. Even though I’m retired now, I still use “I feel fantastic,” anytime someone asks me how I’m doing. Because I know that just hearing it will help me to feel more energized and might help the person who asked.
Good point Jennifer. Thank you for sharing this perspective. I recently heard about a study that found when chronic pain sufferers talked about their pain, it worsened. The same is probably true about feeling tired or blah. The more we focus on it, the worse it gets. As I’m headed home from work, I often think of a few good things that happened during the day, so that when my husband asks, “How was your day?” I am prepared to answer with something positive.
Sometimes I can sleep for many hours and then at times I can’t sleep at all. Not to seem negative but I don’t have a stress busting tip and I can’t recall the last time I felt energetic. Of course I have medical problems so I understand why. Folks without problems need to seek help from their doctor and be tested.
Health challenges certainly do make things more difficult–both getting a good night’s sleep and feeling energetic. We all have to work with what we have. I’ve been blessed with good health so far, but I also know that can change without notice. All my best wishes for your health and happiness.
Here from the Grand Social and agree with all your points. Would like to add one more. Fill your days with things to look forward to and your energy will spike. Off to bed now, it’s almost midnight. BB2U
Yes! We rarely feel tired when we are doing something that truly engages us — or looking forward to doing something that we love. Thanks for stopping by and joining the conversation.
Hi Christie
I generally fall asleep fairly quickly. My problem is waking up too early and not being able to fall back to sleep. Usually because I’m worried about something.
Worrying will do it. Do you have a technique for getting back to sleep or do you usually just get up? Or worse, just lay there awake?
Christie, you won’t be surprised at how many people I see in my practice who don’t get enough sleep yet can’t understand why they are tired. Thanks for mentioning depression and sleep apnea. Other common medical conditions that cause fatigue are uncontrolled asthma and COPD. Thanks for encouraging tired people to see their doctor.
Good morning Aletha. It is funny how we expect our bodies to keep running at maximum capacity when we don’t properly fuel or rest it. Thank you for lending your medical expertise and pointing out additional conditions that can cause fatigue. I hope you have an enjoyable, energetic weekend!