If you’re constantly tired, it’s not just because you’re not getting enough sleep

1. You don’t have a regular sleep schedule

If you can’t wait for Saturday and Sunday to have fun with friends and family, and you have to stay awake longer on the weekend, it’s hard to expect you’ll be rested on Monday. It’s okay if you sleep longer, because the way the human brain works requires regular sleep—like going to bed and waking up at about the same time.

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2. You don’t drink enough water

Even mild dehydration of around two percent can affect your body’s performance and cause fatigue. Lack of water causes your blood volume to decrease, so it becomes thicker. As a result, your heart beats slower, and oxygen reaches your body’s cells less quickly.

3. Your iron levels are low

The consequences of a lack of iron in the blood are palpitations, lack of breath, and chronic fatigue. Anemia is more common in women than in men and is caused by insufficient iron intake in the diet. This is especially true in the hot months. Green leafy vegetables, peas, meat and eggs are excellent natural ways to supplement iron.

4. You are a perfectionist

Although the desire for perfection is unattainable, it “adorns” more and more people. Because of this, they feel constant pressure to meet their own and others’ expectations, they work harder and longer than necessary, and most importantly, they are not rewarded for it. Psychologists explain that this leads to feelings of depression, but also to chronic fatigue.

5. Doruçkujete

It’s not without reason that breakfast is called the most important meal of the day, as it provides energy to kick-start your metabolism. Nutritionists say a number of studies have shown that people who skip breakfast are more likely to suffer from chronic fatigue. Amy GoodsonHe explains that the ideal start to an energetic day is a breakfast consisting of cereal and fresh fruit.

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6. You like drama

If you’re the type of person who turns a flea into an elephant, you shouldn’t be bothered by fatigue. These people constantly deplete their energy reserves with unnecessary worry, and the stress hormone cortisol keeps them alert and tired at the same time. Getting out into nature, developing a bedtime routine, and exercises like yoga that include meditation can reduce feelings of fatigue.

7. You spend too much time in front of screens

The bright light from tablets and laptops disrupts the body’s biological rhythms, which determine the optimal time to sleep and wake up. Experts claim that the growing use of technology has greatly contributed to the increase in insomnia and chronic fatigue syndrome.

8. You like sweets

Foods that are high in sugar, salt, and fat without much nutritional value are the biggest enemies of energy. They cause blood sugar levels to spike suddenly, but then drop just as quickly, leaving a drowsy feeling. Grains and protein are the best foods to keep blood sugar levels stable.

9. You try to please others too much and yourself too little

People who tend to please others neglect their own needs and expend a great deal of energy. Worse still, over time they become resentful and angry, and it is difficult to break out of this vicious cycle. Because of this, they take on the majority of friendships, careers, and family obligations, and when it is finally time to rest, they are unable to sleep because of anxiety.

10. Ž You live in chaos

An untidy work environment, a messy home…are all contributing factors…to feelings of fatigue. They limit the brain’s attention and ability to take in new information, while also making people lose motivation. A study at Princeton University showed that people with tidy desks are more productive and feel more energetic.

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11. Coffee makes you tired

While caffeine can keep you awake, drinking more than three cups of coffee a day can make you more tired than you should be. Caffeine blocks adenosine, a byproduct of active cells that creates sleepiness. Even drinking coffee six hours before bedtime can reduce the quality of your sleep, so you wake up more tired.

12. Always at your service

Checking emails, talking on the phone with colleagues, or even talking about work with your partner can prevent you from enjoying the holiday itself, and therefore from relaxing. Research shows that people need an average of at least 14 days of relaxation to take a break from work, otherwise productivity drops.

13. Alcohol

While a glass of wine, beer, or other favorite alcoholic beverage can help you fall asleep more easily, they can disrupt the quality of your sleep. Neuroscientist Dr. explains that the deep phase of REM sleep is shorter, which is key to feeling energy and rested. Alan Tofiger.

14. You sit too long

Putting off exercise for “tomorrow” in order to rest today can backfire and make you more tired, according to a study from the American University of Georgia. People with sedentary jobs should exercise at least three times a week for 20 minutes or more. After six weeks, they had more energy and were less tired, it said. time.