Do you often ask yourself “Why I am sleepy all the time?”, or maybe you just don’t have the energy to get things done like you once did. If so, you’re not alone.
Majority of Americans report being tired multiple days per week which explains why so many people turn to sugary coffee, energy drinks and other uppers just to get through the day. In fact, 90% of Americans use caffeine daily, making it the most popular drug of choice.
In this article we are going to discuss 5 ways to stop being sleepy, but first lets quickly discuss our ol’friend Caffeine…
How Does Caffeine Impact My Energy?
It’s a ritual many of us use to start the day. Whether you pour a thick cup of black coffee or you open the fridge to reach for an energy drink there is a good chance you are getting too much of a good thing…
Yes, caffeine stimulates the central nervous system making you more awake in the short term, but what happens an hour later?… you become MORE TIRED.
While everyone does have different sensitivities to caffeine the common side effects include…
Common Side Effects:
- Rapid heart rate
- Over time you will require more to achieve the same effect.
Research suggests that even a single double shot of expresso may disrupt your bodies internal clock (circadian rhythm), and that if you stop consumption you may start to experience withdrawals – which includes increased drowsiness!
Not to mention, most coffee and energy drinks are loaded with sugar… “Hello sugar crash!”. As you can see it’s a vicious cycle. The more caffeine you drink results in you needing to drink even more to fight off the tiredness and the crash.
No wonder everyone at work is always asking “Why am I so tired?”.
Now, don’t get me wrong. Caffeine is great in moderation and it can be an excellent tool for productivity, focus or just a little added pick-me-up in the afternoon. But don’t turn to it as a fix or become dependent on it.
If you love your morning coffee, I hear you! And I’m not about to turn you off it or tell you otherwise. Just hold off until after you’ve properly hydrated with 20oz of optimized water. (See the article Morning Routine For Proven Success)
If you are a heavy coffee drinker or if you rely on caffeine to get you through the day then consider cutting back and replacing that extra cup of coffee with a glass of Limitless Greens. The combination of powerful mushrooms like Cordyceps and Lions Mane mixed with our energy blend of superfoods deliver a calm, clean long-lasting energy. No crash, No jitters, No over stimulation.
6 Reasons Why You Are Tired Even If You Get Enough Sleep
1. You’re Getting Poor Quality of Sleep
Research from the University of California, San Diego, has shown that it’s not the number of hours of sleep you get that matters – it’s the quality of those hours. They looked at the sleep patterns of 1.1 million people over 6 years, tracking the amount of sleep each subject averaged compared to their longevity. The results?
- Sleeping as little as 5 hours per night can be better than 8.
- Insomnia is better for you, long term health wise than taking sleeping pills.
“You need to get 8 hours of sleep” is a complete myth and is totally wrong. It’s all in the quality of your sleep.
(See The Bedtime Routine For Productivity to learn all the hacks to optimize your precious ZZZ’s)
2. You’re Stressed Out
Stress doesn’t just impact your mood. It also leads to weight gain and fatigue. Stress can also make it harder to get good quality sleep.
If you’re constantly stressed out consider practising mediation, journaling or taking adaptogenic herbs like those found in Limitless Greens. Adapta-what? Adaptogens are natural substances that improve your health and bring your body back into hormonal balance. They regulate your adrenal system, helping you deal with daily stressors like a hectic schedule, extreme heat/cold or even a noisy room.
(See What Is An Adaptogenic Herb to learn more)
3. You’re Not Eating A Balanced Diet
Lacking essential vitamins, minerals and nutrients like Iron, Vitamin B12, Omega 3’s and Vitamin D can also lead to fatigue. Limit and stay away from processed foods and sugar as much as possible.
Mild to mid-sever dehydration (loss of just 2% of the bodies weight in water) results in far more than just fatigue. It impacts brain function, mood and your overall mind-body connection.
Follow this simple rule: If you think, drink. Carry a reusable water bottle with you everywhere you go and if you think about drinking water, if you look down at your water bottle, if you think about water at all, drink! Aim to drink at least 4-liters of water every day.
5. You’re Not Moving Enough
Although it may seem counter intuitive, regular exercise will actually increase your overall energy. Not only will you see a boost in energy, but you will also see an increase in your motivation and overall health.
As you burn calories your body sends oxygen and nutrients to your body’s cells, helping your heart and lungs work more efficiently – resulting in more energy. Just remember, you don’t need to go out and run a marathon to start seeing these benefits. Even small amounts of exercise will make a huge difference.
6. Un-Diagnosed medical Condition
Most of the time your lack of energy and the feeling of being tired all the time is a lifestyle factor, although in some cases it could be a medical condition.
The following medical conditions may lead to fatigue and low levels of energy:
- Hepatise C
- Sleep Apnea
- Chronic Fatigue Syndrome
- Food Sensitivities
- Heart Disease
- Anxiety Disorder
If you believe you have a medical condition, please consult a physician.
5 Ways To Up-Level Your Energy & Stop Being Tired
1. Keep A Consistent Sleep Routine
- Be sure to wake and rise at the same time every day.
- Sleep in total darkness
- Turn down the temperature before bed. The colder the better!
- Turn off all electronics and limit blue light exposure 2 hours before bed
- Reduce Stress
2. If You Think, Drink!
Carry a re-usable water bottle with you every day, all day and follow the simple rule “If you think, drink”.
Pro Tip: Add in some minerals to optimize your water. Sea salt works best. Hydration isn’t just about getting more water, it’s about getting more sodium and potassium. Sodium binds to water in the body to maintain a proper level of hydration inside and outside our cells. Potassium helps maintain electrical gradients across cell membranes which are critical for nerve transmissions and muscle contraction.
HOW TO OPTIMIZE YOUR WATER:
1/4 Lemon, Squeezed
3 Grams, Sea Salt
3. Exercise, Exercise, Exercise
When you’re tired the couch and the next tv show may seem tempting, although research does suggest differently.
Exercise is directly correlated with higher levels of energy, reduced anxiety and a positive mood. Start with something as simple as a 10 min walk.
4. Take 6 Deep Breaths
Take a break, enjoy nature and take a few deep breaths.
Studies have shown that deep, controlled breathing may spike energy levels, increase cognitive functions and lower levels of stress and anxiety.
5. Reduce Your Caffeine Dependency
The easiest way to reduce your caffeine consumption without experiencing any negative downfalls like fogginess or fatigue is with Limitless Greens. It’s packed full of 16 superfoods including Matcha Green Tea, Cordycep Mushrooms, Lions Mane, Moringa and Ashwagandha specifically designed to give you all-day energy & focus.