This is Why You’re Tired All the Time
Constantly feeling exhausted? Need tons of caffeine to stay awake, much less alert? You’re not alone. Fatigue can be a major health struggle that can lead to weight gain, headaches and inability to focus. But sometimes it’s not just the number of hours you sleep that determines how rested you feel in the morning. These are a few ways you might be making yourself tired without even knowing it.
You have a cup of coffee with dinner
Your caffeine addiction could be costing you quality sleep time, which means you wake up tired and automatically reach for even more coffee. Caffeine stays in your system for up to 12 hours, which means a cup in the afternoon will leave you still awake at 2 a.m. A cup in the morning can help you feel more alert, but drinking coffee too late after lunch can leave your mind racing while your body is exhausted, resulting in light sleep that doesn’t make as much of a dent on your fatigue as it should. Try water or caffeine-free herbal tea, since even decaffeinated coffee has a little caffeine.
You can’t unplug
Studies have shown that exposure to the blue light from electronics like your phone and laptop right before sleep can impact the quality of sleep you have. So if you fall asleep browsing Facebook every night, it might be time to think about changing your habits. Try leaving your phone on your desk when you get ready for bed or designate an electronics-free time just before you tuck in and see how much more rested you feel in the morning.
You’re always taking bathroom breaks
A cup of warm milk or a refreshing glass of water right before bed sounds healthy, but you’re actually setting yourself up for restless sleep and midnight bathroom trips. Having to use the bathroom is probably the most common reason you wake up during the night, wrecking your deep sleep and leaving you feeling less well-rested. Still keep yourself hydrated, but try to avoid drinking too many liquids for about an hour before you sleep.
You turn down the heat
To fall asleep, you need a comfortable room temperature for your body to drift off. Too hot and you’re sweaty and uncomfortable, and too cold and you’re left shivering. This will help your body relax and make sure you don’t wake up in the middle of the night when you’re too hot or cold. Set your thermostat to around 65 degrees Fahrenheit for an ideal temperature.
You never make your bed
It sounds silly, but studies have shown that a messy bed or bedroom can seriously impact your sleep quality. A messy room makes bedtime stressful, leading to restless and less sound sleep at night. And it only takes a minute in the morning to pull up your bed.
All it takes is a few small changes to your habits to make your sleep sounder, deeper and just plain better. If you’re not sure what the problem is, try making these changes one by one. You’ll be amazed at the difference a good night’s sleep can make on your day.