Feeling sluggish and tired has become an everyday way of life for many. So much so that people have learned to accept the feeling of exhaustion as normal. Tiredness, in fact, is not normal and may be a result of bad habits. These bad habits are not limited to just poor sleep hygiene but often include other habits that also drain your energy and make it more difficult for you to lose weight. Here are the biggest exhaustion-causing culprits:
Consuming Caffeine Frequently: Caffeine blocks adenosine, a sleep-inducing substance. Caffeine also disrupts the sleep-wake cycle.
Lack of Water Consumption: Dehydration takes a huge toll on your overall energy levels. Water helps to keep a healthy blood volume. If the blood is too thick, it causes the heart to pump less and slows down the process that delivers nutrients to the rest of your body.
Diet Filled with Junk Food: A definite no-no while trying to lose weight, junk food is loaded with sugar and bad carbs. These foods are also high on the glycemic index, which means they cause spikes and drops in blood sugar. This constant change in blood sugar causes tiredness.
Skipping Breakfast: Eating breakfast not only kick starts your metabolism but is the catalyst for your daily energy levels. At night, your body burns calories for your last meal or snack. When you wake up, your body has nothing fueling it. If you are normally a breakfast skipper, try to eat a healthy breakfast within two hours of waking up.
Sleeping In and Staying up Late on the Weekends: Staying up late on Friday and Saturday nights and sleeping in on Saturday and Sunday mornings throws your sleep cycle off. Once Sunday night comes around, you may have a difficult time getting to sleep. This change in your sleep pattern contributes to Monday fatigue and possibly your entire week. You cannot “make up” for lost sleep, so try to keep your sleep schedule consistent.
Lack of Physical Activity: Research shows that people who live sedentary lifestyles tend to experience fatigue more often than those whom get physical activity on a regular basis. Exercise supports a healthy cardiovascular system, which helps deliver oxygen and nutrients to the tissues of the body and thereby helps maintain good energy levels.
Overuse of Phones and Tablets: The light that is given off by tablets and smartphones suppresses melatonin, which regulates the sleep-wake cycle. It is good practice to limit phone use an hour or two before bed. If you cannot go without your phone, try placing your phone on night-time mode or keeping it 14 inches away from your face near bedtime.
If feeling sluggish is a consistent problem for you when trying to lose weight, consider changing habits that cause you to have little energy and prevent you from getting a healthy amount of quality sleep.