10 sneaky reasons you feel knackered all the time

Trine Jensen-Burke

Tired of feeling tired all the time, and relying on coffee and the 4 pm Mars bar to get you through?

We hear ya! Take solace in the fact that you are not alone, though. According to a recent report by Marie Claire, 51 per cent of those surveyed admitted they struggle to get out of bed in the mornings and keep their mojo up throughout the day.

The good news is that you CAN do something about getting your sass and energy back. Here are 11 things we are all more than likely guilty of – and ways to rectify them:

1. You have to be best at everything
Solution: Learn to say NO.

When we don’t get enough downtime to relax, we get burnt out. The trick is to decide what you NEED to do, and stop feeling guilty about what you think you SHOULD be doing.

“When faced with a new challenge, whether at work or socially, ask yourself, “Can I do this?” and “Do I want to? If the answer isn’t yes to both, you might be better recharging your batteries at home,” psychologist Dr Kristina Downing-Orr, author of Beating Chronic Fatigue, explains to Marie Claire.

So take a cue from you kids. When they don’t want to do something, they have no problem telling the world how they really feel. Go on; give it a try. “NOOOOOOOO!”

2. You are dehydrated
Solution: Drink water (because wine and coffee doesn’t count!)

This one is SO easy, and yet so many of us fail to drink enough water throughout the day.

“Dehydration can make you listless, dizzy and nauseous, but many of us exist in a state of pre-dehydration,” says Claire Harper, founder of thenutritionguide.co.uk.

Look out for signs like poor concentration, dry skin or mouth and dark urine. Now; bottoms up!

3. You have an iron deficiency
Solution: Take a supplement

Many women don’t get enough iron, and if you constantly feel exhausted, it might be a good idea to get your doctor to run a very simple blood test to check for this.

4. You are always multitasking
Solution: Focus on one task at a time

Simultaneously reading your email, chatting on the phone and doing bottom firming exercises isn’t necessarily productive, much as we like to think it is.

“Multitasking over stimulates the brain’s dopamine system,” says Professor Paul Gilbert, consultant psychologist and author of The Compassionate Mind to Marie Claire. “Dopamine is a chemical linked to rewards, drive and vitality and is easily depleted.”

Instead, try to focus on one thing at a time. Outdoor activities will help balance out your endorphin system, which is the bit in your brain responsible for well-being. Hiking or gardening are being hailed as good choices, so lace up your boots and off you go.

5. You don’t sleep enough
Solution: Take a power nap

According to sleep research conducted at the University of California, the optimal amount of sleep for women is somewhere between six and a half and seven and a half hours of shut-eye a night.

“Enough sleep is paramount to well-being, mood, health and even looks”, a professor who conducted they study explains.

But if you’re struggling to get all your Z’s at night, an afternoon power nap is where it is at. And don’t worry about dinner and homework helping, all you need is a 15 minute refresher, and you are good to go. Now shush kids!

6. You sleep too much
Solution: Figure out your sleep schedule

In addition to too little shut-eye, keeping irregular sleeping patterns and even sleeping too much can make you feel more tired. To get back on the right track, try to get into a routine of sleeping at consistent time, only getting as much sleep as actually need, and you’ll be surprised how much better you will feel.

7. You’re surfing and “sofa-lising”
Solution: Set a “turn-off” time for devices

The clock says bedtime, but you just HAVE to check your e-mail and have a quick scan through your Facebook feed – and before you know it, three hours have passed and you have the full scoop on the Kardashians, your friend’s wedding plans and what is happening in Syria.

Now try to go asleep.

“We know that flashing and artificial lights from various screens has a negative impact on our sleep,” psychologist Anna Collins tells Marie Claire. “It makes your brain switch to ‘on’ when really, you should be gearing down for the night.”

Agree a switch-off time with yourself, and keep devices outside the bedroom, so that you are not tempted to just have a goo when you should be snoozing!

8. You don’t exercise
Solution: Get off the sofa (even for 10 minutes!)

It may seem counter intuitive, but exercising produces all kinds of helpful biochemicals that ward off fatigue and help you feel upbeat the rest of the time. Think of it as positive feedback: the more energy you put in, the more you get out.

9. You drink too much coffee
Solution: Swap it for green tea

If you rely on caffeine to get through your day, you can develop a dependence, so without it you can go into withdrawl, needing several cups of coffee or tea just to feel “normal.” Sounds familiar, all right! On top of it, coffee in the evening can interfere with normal REM sleep and leave you feeling even more tired.

Look, we know it’s HARD, but try swapping your regular americano or latte for a green tea once lunch time has come and gone, and you will be a happier bunny tomorrow morning.

10. You skip breakfast

Solution: Don’t.

There’s a reason that breakfast is called the most important meal of the day, and everyone has told you not to forget it—from Webmed to your mother. And yet so many of us still skip it on a regular basis, or just cram down a few pieces of toast before heading out the door.

Take the time to fit in breakfast, and you will avoid that mid-afternoon crash.

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