If you get plenty of sleep but still feel utterly exhausted all the time, there’s obviously more going on.
Certain daily habits can drain your energy without you even realising it, and if you’re walking around in a stupor of constant fatigue, you probably have more than a few of them. The good news is that figuring out where you’re going wrong can help you make simple changes so you can get a bit of a pep back into your step. Here are 14 habits that might be making you feel tired non-stop.
1. Skipping breakfast
Starting your day without eating can leave your body running on empty. Breakfast kick-starts your metabolism and provides the energy you need to tackle the morning. When you fuel your body early, you’re setting yourself up for steady energy levels throughout the day.
2. Drinking too much caffeine
While coffee can give you an initial boost, overdoing it can lead to energy crashes later in the day. Caffeine can also disrupt your sleep cycle if consumed too late. Spacing out your caffeine intake and switching to water or herbal teas in the afternoon can keep you feeling balanced.
3. Not drinking enough water
Dehydration can leave you feeling sluggish and foggy. Even mild dehydration reduces your energy levels and focus. Staying hydrated keeps your body functioning optimally and helps maintain mental clarity throughout the day.
4. Spending too much time sitting
Sitting for long periods slows your circulation and can make you feel lethargic. Even brief bursts of movement, like stretching or a short walk, can improve blood flow and wake you up. Incorporating regular movement into your routine keeps both your energy and mood lifted.
5. Eating too many processed foods
Foods high in sugar and refined carbs can cause quick energy spikes followed by crashes. Choosing whole, nutrient-rich foods like vegetables, lean proteins, and whole grains helps maintain steady energy. Planning balanced meals with plenty of nutrients ensures you avoid those mid-afternoon slumps.
6. Overloading your schedule
Constantly juggling too many tasks can leave you mentally and physically drained. Overcommitment leads to burnout, making it harder to recharge. Learning to prioritise what’s truly important helps create more space for rest and balance in your life.
7. Staying up too late scrolling on your phone
The blue light from screens can interfere with your body’s natural sleep signals, making it harder to wind down. Disconnecting from devices at least an hour before bed promotes better sleep quality. Creating a calming bedtime routine, like reading or meditating, sets the tone for restful sleep.
8. Ignoring regular exercise
While it might seem counterintuitive, skipping exercise can actually make you feel more tired. Physical activity boosts your energy levels and improves your mood. Even short sessions of movement can improve your circulation and leave you feeling more alert.
9. Saying yes to everything
Agreeing to too many commitments can stretch you thin and leave little time for rest. Constantly putting everyone else’s needs before your own drains both your energy and focus. Learning to say no with confidence allows you to prioritise your well-being without guilt.
10. Neglecting mental breaks
Trying to power through your day without taking short mental breaks can lead to exhaustion. Regular pauses to rest your mind, even for a few minutes, can refresh your focus. Short breaks help prevent burnout and make your overall productivity more sustainable.
11. Stressing over small things
Chronic stress, even from minor issues, keeps your body in a state of heightened alertness. This constant tension drains your energy reserves. Learning to identify and let go of unnecessary worries can save you both mental and physical energy.
12. Eating at irregular times
Skipping meals or eating at inconsistent intervals can leave your energy levels in flux. Your body thrives on a predictable routine, so regular meals help maintain steady energy throughout the day. Keeping snacks on hand can also help prevent sudden energy dips.
13. Not getting enough natural light
Spending too much time indoors can disrupt your body’s internal clock and leave you feeling drowsy. Natural light helps regulate your sleep-wake cycle and boosts your mood. Taking even short breaks outside during the day can make a noticeable difference in your energy levels.
14. Overthinking everything
Constantly analysing every decision or scenario can be mentally draining. Overthinking keeps your mind busy, even when you’re trying to rest. Practising mindfulness techniques or journaling can help quiet your thoughts and free up mental space.
