POWER SURGE
(Family Circle) Seven surprising reasons you're tired all the time and solutions for that energy crisis:
You're never done with your to-do list
"If your list is too long, you're going to feel defeated because what you do accomplish is just a drop in the bucket," explains organizing expert Julie Morgenstern, author of Time Management for the Inside Out. To make your goals achievable, think of every day as a container. "You're only going to fit so much," Morgenstern said. Then become a "time realist" as you write down approximately how long each chore will take, if you can accomplish it this afternoon or next month.
Walking up exhausted after a full night's sleep is your new normal
"Sometimes there's a quality issue, not a quantity issue when it comes to sleep," says clinical psychologist Michael J. Breus, Ph.D., author of The Power of When. More than 50 million Americans suffer from disruptive conditions like sleep apnea, periodic limb movement disorder, night sweats, heartburn, and general pain. Physical discomfort changes your brainwaves during slumber. If you suspect your sleep is being disturbed, speak with your doctor.
Your pour choices
Believe it or not, mild dehydration can occur after walking on a treadmill or simply sitting for 40 minutes. "If you lose too much water from your body through illness, exercise or overheating, your organs, including your brain, may not get enough blood flow," says Mallika Marshall, MD, a physician at the Massachusetts General Hospital Chelsea Urgent Care Clinic. When your brain doesn't get enough blood, you can feel tired and sluggish.
Being outside just isn't a priority
Unless you're on vacation chances are you're not thinking about making time to spend in the sun and that's a shame. Your body may be lacking in vitamin D, which in turn may leave you feeling depleted. In fact, low levels of vitamin D were found in approximately 77 percent of patients who complained of tiredness, according to research conducted at Rowan University in Glassboro, NJ. Adults are advised to consume at least 600 IU of vitamin D a day.
You're sitting and sitting and still sitting
A desk job may be sapping your energy, but there's uplifting news: Researchers noted that volunteers reported lower levels of fatigue when long periods of sitting were interrupted by short stints of light-intensity walking. To help offset all the sitting; stand while you chat on the phone, set an alarm to remind you to get up and walk around your office very hour, and pace while you're thinking.
"Disorganized" is your status quo
Yes, those heaping piles of mail on your counter can weigh you down. Research from Princeton University concluded that clutter or sensory overload forces the brain to work super hard, causing it to tire over time. "On top of exhausting your mental energy, clutter can also negatively impact your mood and ability to focus," explains psychologist Joe Taravella, Ph.D., clinical assistant professor at NYU School of Medicine. "Even a disorganized desktop on your computer can lead to fatigue and uneasiness."
There's something deeper going on
It's possible that you're not just tired all the time, but are also struggling with a mood disorder. "Individuals with high-functioning depression, which affect nearly 3.3 million American adults, appear fine," says Taravella. "But on the inside they could be dealing with ongoing fatigue as well as negative self-talk, feelings of hopelessness and difficulty accomplishing task." Since you may not realize your depressed, Taravella suggest asking a trusted friend or relative if they've noticed a change in the way you view the world.
You're never done with your to-do list
"If your list is too long, you're going to feel defeated because what you do accomplish is just a drop in the bucket," explains organizing expert Julie Morgenstern, author of Time Management for the Inside Out. To make your goals achievable, think of every day as a container. "You're only going to fit so much," Morgenstern said. Then become a "time realist" as you write down approximately how long each chore will take, if you can accomplish it this afternoon or next month.
Walking up exhausted after a full night's sleep is your new normal
"Sometimes there's a quality issue, not a quantity issue when it comes to sleep," says clinical psychologist Michael J. Breus, Ph.D., author of The Power of When. More than 50 million Americans suffer from disruptive conditions like sleep apnea, periodic limb movement disorder, night sweats, heartburn, and general pain. Physical discomfort changes your brainwaves during slumber. If you suspect your sleep is being disturbed, speak with your doctor.
Your pour choices
Believe it or not, mild dehydration can occur after walking on a treadmill or simply sitting for 40 minutes. "If you lose too much water from your body through illness, exercise or overheating, your organs, including your brain, may not get enough blood flow," says Mallika Marshall, MD, a physician at the Massachusetts General Hospital Chelsea Urgent Care Clinic. When your brain doesn't get enough blood, you can feel tired and sluggish.
Being outside just isn't a priority
Unless you're on vacation chances are you're not thinking about making time to spend in the sun and that's a shame. Your body may be lacking in vitamin D, which in turn may leave you feeling depleted. In fact, low levels of vitamin D were found in approximately 77 percent of patients who complained of tiredness, according to research conducted at Rowan University in Glassboro, NJ. Adults are advised to consume at least 600 IU of vitamin D a day.
You're sitting and sitting and still sitting
A desk job may be sapping your energy, but there's uplifting news: Researchers noted that volunteers reported lower levels of fatigue when long periods of sitting were interrupted by short stints of light-intensity walking. To help offset all the sitting; stand while you chat on the phone, set an alarm to remind you to get up and walk around your office very hour, and pace while you're thinking.
"Disorganized" is your status quo
Yes, those heaping piles of mail on your counter can weigh you down. Research from Princeton University concluded that clutter or sensory overload forces the brain to work super hard, causing it to tire over time. "On top of exhausting your mental energy, clutter can also negatively impact your mood and ability to focus," explains psychologist Joe Taravella, Ph.D., clinical assistant professor at NYU School of Medicine. "Even a disorganized desktop on your computer can lead to fatigue and uneasiness."
There's something deeper going on
It's possible that you're not just tired all the time, but are also struggling with a mood disorder. "Individuals with high-functioning depression, which affect nearly 3.3 million American adults, appear fine," says Taravella. "But on the inside they could be dealing with ongoing fatigue as well as negative self-talk, feelings of hopelessness and difficulty accomplishing task." Since you may not realize your depressed, Taravella suggest asking a trusted friend or relative if they've noticed a change in the way you view the world.
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