Whether you have been working too hard, not getting enough sleep or just missing out on downtime, there are lots of reasons why you might be feeling tired.
It is very common to feel tired all the time – lots of people experience this feeling of exhaustion, even when there is seemingly no explanation for it.
When you feel tired, it affects the activities that you need to do during the day and makes you less productive.
Why am I tired all the time?
Feeling fatigued on a regular basis could be down to a number of factors.
Ensure that you are getting enough quality sleep at night time, eat a healthy balanced diet and make sure that you are not over doing it in general.
Busy modern lifestyles can leave you burning the candle at both ends all too often.
So make sure that you leave yourself plenty of time for some rest and relaxation.
Ways to give yourself more energy
There are lots of ways to help yourself to feel more energetic.
Not all of them will work for everyone, but once you find the one that works for you, it can become your go-to for an energy boost.
Exercising releases epinephrine and norepinephrine which are stress hormones and this can make you feel energised.
Taking part in some type of exercise will also help you to sleep more soundly at night time as well as helping to circulate oxygen around your body.1
There are so many different types of exercise that you can try, even if you are not keen on training and working out.
Why not try a brisk 20 minute walk in the park at lunch time? The fresh air will also help to wake you up. Working out in the afternoon really helps to keep the mid-afternoon slump at bay.
Yoga is also a great way to energise the body and the mind.
If you can, try to do some yoga mid-afternoon, to help see you through until the end of the day.
If this is not possible, try some breathing techniques and meditation. Breathing from the diaphragm helps to pump the blood around the body, helping to make you feel refreshed.
These activities will also help to reduce the negative stresses of the day and help prevent your body and mind from working overtime, tiring you out.
Use food for energy
Your body needs a steady supply of nutrients to keep it functioning optimally. And it is a good idea to try to eat small meals and snacks throughout the day.
There are also some foods which contain nutrients to help improve energy levels.
Vitamin B12 is a nutrient which helps to support the production of red blood cells and release energy from the food we eat.
Red blood cells and iron in the body help to reduce fatigue.2 Good sources of vitamin B12 include meats, fish and milk.3
If you are concerned that you are not getting your required daily amount of vitamin B12, you can take a supplement to help with this.
Nuts such as almonds and peanuts are high in magnesium and folate, which can help to support cell division and energy.
Keep a packet of these nuts handy in your bag or cupboard for a healthy snack when you next start to feel sleepy.
Drink more water
Feelings of tiredness and fatigue may be caused by dehydration.4
Try keeping a reusable bottle of water on your desk and taking a few sips every so often.
When you need to go to the kitchen or water cooler to refill the walk will also help to wake you up.
Sleeping for hours during the day can confuse your body clock and mess up your sleeping pattern.
But taking a quick power nap can leave you feeling re-energised for the afternoon.5
The ideal amount of time for a day time nap is 10 – 20 minutes so be sure to set your alarm to make sure that you don’t oversleep!
Don’t skip breakfast
Eating a healthy balanced breakfast will keep your energy levels up until lunchtime, so make sure that you avoid skipping what many consider to be the most important meal of the day.6
Try eating something such as porridge, cereals or poached eggs on wholemeal toast, which will also go a long way to helping keep you feeling full up until lunchtime.
Author: Bhupesh Panchal, Regulatory Affairs
Bhupesh started his career as a clinical toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products. After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.
In his spare time, Bhupesh likes to cycle and has been learning to speak Korean for several years.
Last updated: 18 December 2020