Why Am I Always Tired? 6 Sneaky Causes of Fatigue, Plus How To Boost Your Energy
Find out how a facial massage can help you sleep soundly
Ever find yourself dragging mid-afternoon? Or maybe everyday tasks like remembering your grocery list feel like a challenge when you’re mentally drained. It’s true that certain underlying medical conditions like obstructive sleep apnea or chronic fatigue syndrome can leave you feeling tired during the day. But many times, minor health hiccups are actually to blame. We dug into the latest research to help answer the question “why am I always tired?” Read on to see common symptoms that could clue you into what’s causing your fatigue.
Why am I always tired?
Here, six reasons why you always feel so tired—and the quick tricks that can help.
Restless sleep
If you’re still tired after getting the recommended 7 to 8 hours of sleep, you may be among the 60 percent of women over 50 who toss and turn at night. What can you do? Give yourself a face massage in the evening. A new study shows that women who gently massage their cheeks, forehead, chin and nose for 10 minutes before bedtime experience a 25 percent increase in daytime energy in 4 weeks.
Woman's World Answers
And your energy continues to rise each night you follow this easy habit. Face self-massage activates the relaxation-triggering parasympathetic nervous system. This leads to spending more time in deeper stages of sleep that make you wake up rarin’ to go.
Also smart: Chatting with friends or family improves your sleep quality, say University of Virginia researchers. They found that strengthening ties with loved ones reduces anxiety and boosts mood, which calms you and helps you fall asleep at night.
Stress
Tightening your shoulders and clenching your jaw are signs that you’re tense, which is a common cause of fatigue, found a study in BMC Research Notes. The stress hormone cortisol puts you on high alert, depleting your energy reserves.
The easy fix: Sit in your backyard, then gaze at evergreen trees, a sunset or twinkling stars. A study from the University of Michigan shows that just 20 minutes of connecting with nature brings cortisol levels back down so you can relax and recharge.
Dehydration
We’ve all had those moments where it’s difficult to absorb information, for instance, when you find yourself reading the same line in a book over and over. This is a sign of mental fatigue that’s often caused by mild dehydration, shows a study from the University of Connecticut. Drinking 8 to 9 cups of water and other hydrating beverages every day is vital for brain function.
But you may be consuming less because your body sends fewer “I’m thirsty” signals after age 50, research shows. To make it easier to remember to drink, keep a full tumbler glass nearby. It’ll be a constant reminder to up your fluid intake, so you stay mentally sharp. Or try a motivational water bottle.
Also smart: Adding low-fat milk to decaffeinated coffee and tea or drinking milk by itself hydrates you better than other beverages, shows research from Scotland. Milk’s mix of protein, fat and sugar helps the body hold onto fluids longer, blocking draining brain fog.
B12 shortfall
If your tiredness is accompanied by balance difficulties, an upset stomach or tingling in your hands and feet, you could be short on vitamin B12. By our 50s, up to 30 percent of us don’t produce enough stomach acid needed to absorb this nutrient from foods, such as chicken, fish and milk. So even if you’re eating a balanced diet, you may still fall short. That’s important, because B12 is vital for energy—it produces oxygen-carrying red blood cells and converts carbohydrates into fuel.
Thankfully, getting the recommended 2.4 mcg. of B12 daily is as easy as consuming fortified foods (such as Multigrain Cheerios) or taking it in a supplement, according to the Institute of Medicine. These contain crystalline B12, which doesn’t need stomach acid to break down, making it easy for your body to take in.
Chronic pain
Dealing with arthritis, back strain and other painful conditions is annoying enough on its own. But chronic pain is also a major cause of fatigue. The good news? You can dial down the ouch just by taking 75 mg. of trans-resveratrol (a more easily absorbed version of resveratrol) twice a day.
A study in the journal Menopause found post-menopausal women who followed this advice experienced a significant reduction in discomfort in 14 weeks. Resveratrol acts like estrogen, improving blood flow to affected areas, helping them heal.
Muscle loss
Having difficulty picking up bags of groceries or climbing stairs are signs that your muscles may be weakening, which tires you out by making everyday tasks require more effort. But you can reverse it! How? Increase your daily intake of protein (such as beans, beef and eggs) and practice Vinyasa yoga (which ties rhythmic movement to your breath) at least twice a week.
A study from the University of Connecticut reveals that this style of yoga gently builds muscle strength in your arms, legs and torso. Regular physical activity also improves your body’s ability to use protein from food to build muscle tissue by stimulating digestion.
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