Do you get enough sleep but still feel constantly tired and exhausted? There can be various reasons for this problem. Read here what helps against constant tiredness.
It’s not just lack of sleep that can lead to fatigue; other health conditions also affect the level of exhaustion—even if you sleep the recommended seven to eight hours every night.
Causes of constant fatigue despite sleeping well
Iron deficiency
If you don’t have enough iron in your body, you’ll quickly notice that you lack strength, endurance, and the ability to concentrate. If you have an iron deficiency, less oxygen is transported to your muscles and other body cells.
Iron is crucial for the production of hemoglobin, which carries oxygen in the blood. Without adequate iron, your body can’t produce enough healthy red blood cells, leading to anemia and chronic fatigue. Consider having your iron levels checked by a healthcare professional if you experience symptoms of iron deficiency.
To address iron deficiency, eat iron-rich foods such as legumes, oatmeal, eggs, nuts, spinach, whole grain rye bread, or lean beef and combine them with foods rich in vitamin C (e.g., citrus fruits, broccoli, rose hips, black currants, peppers, or Brussels sprouts and kale). In some cases, iron supplements may be necessary, but these should be taken under medical supervision to avoid potential side effects such as gastrointestinal issues.
You drink too little water
Even if the body is only slightly dehydrated, it has a negative impact on energy levels. Blood becomes thicker, making it harder for the heart to pump it efficiently throughout the body. The result is exhaustion.
Dehydration affects the volume of blood circulating through the body, decreasing the efficiency of oxygen and nutrient transport to tissues and organs. This can lead to a feeling of tiredness and impaired cognitive function.
How much fluid does the body need? If you want to know how much water you should drink every day, use the formula “0.03 x body weight”. This means that if you weigh around 70 kilograms, you should drink around 2.1 liters a day – preferably water. Adjust this intake based on your weight and activity level. Remember, other fluids like herbal teas and water-rich foods like fruits and vegetables also contribute to your hydration.
Drinking alcohol before bedtime
A glass of wine in the evening can be relaxing, but the alcohol in the blood has a negative effect on the sleep cycle. If you drink too much, you usually don’t sleep through the night and have to go to the toilet, which will wake you up. If you still want to have a drink, you should do so three to four hours before going to bed.
Alcohol can disrupt the REM (rapid eye movement) stage of sleep, which is crucial for cognitive functions such as memory and problem-solving. It can also lead to sleep fragmentation, resulting in lower sleep quality.
Eating too many simple carbohydrates
Unhealthy foods high in sugar and simple carbohydrates have a high glycemic index, which leads to severe fluctuations in blood sugar levels. Simple carbohydrates cause a rapid spike in blood glucose levels, followed by a swift drop, leading to energy crashes. This cycle of highs and lows can make you feel tired and irritable.
Make sure to eat foods with a low glycemic index (e.g., brown rice, salmon, sweet potatoes, salad). Focus on a balanced diet with complex carbohydrates, lean proteins, and healthy fats. Foods with a low glycemic index provide a steady release of energy, helping to maintain consistent blood sugar levels and preventing fatigue.
You skip breakfast
If you are constantly tired, your body needs new energy in the morning to start the day. For a tired body, breakfast is like gasoline for a car engine. If you skip breakfast, you are depriving your body of the substances it needs to get your metabolism and brain going right at the start of the day. A healthy breakfast should be high in protein and contain whole grain products and/or oatmeal. This combination helps maintain energy levels and keeps you satiated until the next meal.
Too little exercise
Of course, there are times when you might relax your fitness routine and meet up with friends instead of doing exercise—especially when you’re already exhausted. But that can have the opposite effect and make you even weaker.
In a study by the American University of Georgia, scientists found that regular exercise (20 minutes a time, three times a week is enough) boosts energy levels and drives away tiredness.
Regular physical activity enhances blood flow and oxygen delivery to muscles, improving overall energy levels and reducing feelings of fatigue. Doing exercise also boosts endorphin levels, which can enhance mood and reduce stress. In addition, the cardiovascular system is stimulated and the muscles are better supplied with oxygen.
Aim for at least 20 minutes of moderate exercise three times a week. Activities like brisk walking, cycling, or swimming can be effective in increasing your energy levels and overall well-being.
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