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Do you often wonder 'why am I so tired?'. You're not the only one...

 

Most of us struggle to spring out of bed in the morning - in fact 3 out of 4 of us wake up exhausted and 60% of women feel tired all the time.

 

According to Bupa, as adults we should be getting between 7 and 8 hours of sleep a night. Of course, if you're struggling to get that amount then you could be left feeling groggy and sleep, but even if you are getting the recommended amount there are lots of other reasons why you could still be feeling tired - from your TV habits to the food you're eating.

 

A study by Horlicks found that around 10 million people are so shattered in the morning that they struggle to get out of bed, and we can definitely be included in that number of sleepy heads! If you think you're getting enough sleep, we've got 18 common reasons why you might still be tired.

 

1. Do you have the right pillow?

Even if you go to bed early and think you're sleeping through until morning your pillow could be undoing all this good work.

The right pillow will support your neck and spine and prevent back pain. An old or uncomfortable pillow means that you'll toss and turn all night which stops your body getting the rest it needs, making you feel tired.

Pillow test: Place the middle of the pillow over your arm, if the sides hang down it's time to buy a new one!

 

2. Do you smoke?

Smoking last thing at night can mean your quality of sleep suffers even though you think you've had enough sleep, as nicotine is a stimulant. If you do smoke, try to have your last cigarette at least four hours before bedtime. Nicotine patches or chewing gum can also affect your sleep.

Need help to quit? Visit our stop smoking clinic.

 

3. Do you wake up a lot on the night?

A lot of us wake up in the night so briefly that we can't remember doing it, making us think we've slept right through. But if you do this more than five times a night it can be the equivalent of losing an hour's sleep! Here are some things to think about that could be affecting how often you wake:

- If your room is too light get new curtains, a blackout blind or even an eye-mask.
- If your room is too cold or hot, adjust your heating or put on extra layers.

- Is your partner a snorer? Read our top ways to get them to stop, or buy ear-plugs.

- If you're worried about things, write them all down before you go to bed and deal with them in the morning.
- If you get up to go to the toilet a lot reduce how much you drink two hours before you go to bed.

 

4. Are you overweight?

Being overweight or obese means that your body has to work a lot harder to do everyday jobs. Putting pressure on your heart means that it can't pump blood around your body as quickly and that lowers your energy levels.

It also means your body isn't as fast at regulating your sugar levels or releasing hormones so you feel sluggish and tired all day.

 

5. Do you suffer from heavy periods?

If you regularly have heavy and painful periods you could also be suffering from a lack of iron, or anaemia.

Not having enough iron in your blood can make you feel drowsy and sleepy. In the same way that being overweight makes it harder for your heart to work properly, not having enough iron can have a similar effect.

And you can suffer from anaemia all month long, not just when you're on your period. Try eating foods that have a lot of iron in them like liver, baked beans and curly kale or taking supplements. Speak to your doctor if you're worried.

 

6. Are you on medication?

There are a lot of tablets and pills that can make you drowsy, like some antihistamines for example.

Many of us don't automatically link the two, even if it does say so in the side effects, so if you're on medication this could be making you tired. Or it might be a mixture of tablets which on their own wouldn't affect you but together they might.

Have another look at the leaflets you get with tablets to check and if you're worried have a chat with your doctor, who might be able to suggest a solution.

 

7. Do you spend a lot of time indoors?

If your day is made up of waking up, getting in the car, working in an office or staying at home all day and then going to bed, you probably don't get enough fresh air or sunshine.

Fresh air gives you a burst of oxygen and sunshine gives you vitamin D, both elements which boost your energy levels and wake you up. They also boost your immune system, so you're less likely to get colds, bugs and other illnesses which make you feel run down.

Try getting out of the office at lunchtime or taking the kids for a walk. When it's warm enough open windows and doors too to let the air and sunshine go through your house. 

 

8. Are you stressed?

Stress and anxiety can often cause you to lose sleep. And we all feel stressed from time to time. Whether it's the kids getting under our feet, money worries or just feeling like there's not enough hours in the day, stress can quickly get on top of us and lead to more serious health problems. It can also have an impact on how well you sleep, and lots of sleep problems, as well as asthma attacks and diabetes in men.

 

9. Do you do more than thirty minutes exercise a day?

It might seem a bit backwards to suggest that the more exercise you do the less tired you'll feel, but it's true. Although you might feel a bit worn out after the exercise itself, raising your heart rate for 30 minutes a day releases feel good hormones which boost your energy and immune system.

If you've ever noticed that you feel just as tired, if not more, when you've spent all day lazing about than if you're busy, you'll see that raising your heart rate does actually make it easier to stay awake. If you're having an extra tired day, take it easy by going for a swim or a short walk. Any exercise is good exercise and the more you do the more you'll feel like doing.

 

 

Getting just 30 minutes of exercise a day can make you feel less tired in the long run

 

 

10. Do you have work or money worries?

Overworked? It's not new to us that worrying about our jobs and our finances makes us feel exhausted. But a study has confirmed that work and money worries can also cause sleep problems, saying that nearly 1 in 3 of us are having problems sleeping more than once a week. And those who took part said work and money worries were the biggest problem when it comes to nodding off.

It's easier said than done but if you're stressed about work, try setting some time aside with your boss or manager to talk through your concerns, if you're feeling overworked or not supported, and they should be able to help you. Even a small step like this will make you feel like you are doing something about it and you'll feel better.

 

11. Do you watch a lot of TV?

You're tired, it's been a long day, and you're looking forward to some down time in front of the telly tonight. But did you know it can make you feel tired as it can affect how well you sleep and mean you're going to bed later than you should? Rebecca Small, assistant medical director at Bupa says: 'Television, laptop and computer games can all stimulate the mind and therefore can prevent a good night's sleep. Reading, meditation and exercise such as yoga can have a relaxing affect, helping prepare your body for sleep.'

Try limiting your TV watching to an hour a night, and don't let it be the last thing you do before you go to bed. And don't use your bed for anything other than sleeping (and of course sex!) It's not a good idea to watch TV in bed, or anything else like sorting out bills, make shopping lists or arguing. Let your body recognise that when you get into bed it's time for sleep.

 

12. Do you eat well?

We know we harp on about the benefits of eating well but it's really important to have a balanced diet. Eating foods with high antioxidant levels (also known as superfoods) are great for your immune system and will help stop you feeling run down and tired, and getting ill. Fruit and vegetables, dairy products, melons, berries, dark greens, whole grains, and meat are all superfoods.

Antioxidants are vitamins in your diet that can reduce your risk of cancer and other diseases and can give your immune system a boost. Also try to cut down your sugar intake. Eating a lot of sugar can actually make you more sleepy, as after the initial energy or 'sugar high' you'll have a slump and feel tired. If you can't resist your mid-afternoon craving, have a low-calorie hot chocolate or a few squares of dark chocolate instead.

Make sure you drink plenty of water. If you're feeling tired, you could be dehydrated. Drinking enough water will help flush the body of toxins and keeps you hydrated.

 

13. Are you feeling unwell?

At this time of year lots of us get ill or feel under the weather. Feeling unwell makes us feel tired as our immune system is weakened. If you feel a cold coming on, then it's important to look after yourself and keep warm. Sometimes just a relaxing bath, plenty of liquids (thank goodness for Lemsip!) and some decongesting Olbas Oil can work wonders.

 

14. Do you drink wine before bed?

We often feel sleepy after drinking a lot of alcohol, so you're fooled into thinking it aids sleep. Think again - our quality of sleep is affected after having a few drinks, and you'll feel tired the next day. It's best to avoid drinking large amounts of alcohol close to bedtime if you are feeling tired or having sleep problems.

 

15. Do you drink alot of tea and coffee?

Loads of us will have a cup of tea or coffee to wake us up in the morning and help us function properly. It does help initially but as the day goes on the high that the coffee gave you will wear off.

This will leave you feeling drowsy and sleepy and on some occasions worse than you would if you'd not had the coffee in the first place. Caffeine never gets rid of your tiredness, it just masks it and it'll also stop you getting to sleep at night, so it's a vicious circle.

You might be tired for a few days if you've recently given up caffeine or chocolate too because your body will be craving it and not letting you sleep properly. Once it's out of your system though you'll sleep a lot better. 

 

16. Do you drink enough water?

There are loads of health benefits of drinking more water and making you feel less tired is one of them.

It boosts your immune system and energy levels because your body uses it as fuel to do everyday things.

It prevents headaches and mood swings and helps you digest the food you eat. And it's particularly good for helping your body break down fibre. If fibre
builds up inside you it can make you bloated, lethargic and feel 'heavy' - all of which make you sleepy.

If you up your fibre intake you have to drink more water for it to pass through your system properly.

 

17. Could there be an underlying health problem?

Depression, Seasonal Affective Disorder (SAD) and going through the menopause can all make you feel tired, fed up and sluggish as well as messing up your sleep pattern.

People who have SAD need a lot of sunshine to boost their mood and energy levels, so much so that many buy light boxes to simulate sunshine during the winter. And if you suffer from depression or are struggling with the symptoms of the menopause there are natural ways you can boost your energy levels which will make you feel happier, more awake and help you cope with all that the menopause might throw at you!

There are other health problems which can make you tired like hypothyroidism, diabetes, high and low blood pressure and Irritable Bowel Syndrome. If you're worried talk to your doctor.

 

18. Are you over sleeping?

It's easy to get distressed when you feel you're not getting a good night's sleep, which in turn can make it harder to get off to sleep.

But what is a normal amount of sleep? And how much sleep do we actually need? The answer is that people vary greatly in their need for sleep. Many studies have shown that people range between needing 4 hours a night up to needing 10 hours or more.

Also the amount of sleep a person needs varies throughout their life and as you get older you'll need less sleep. So actually, you may be oversleeping, not under sleeping. If you're sleeping too much, it can make you feel tired and out of sorts.

Aim to get the same amount of sleep every night if you can. That means going to bed at roughly the same time every night and waking up at the same time, kids permitting (even at weekends). This should help you regulate your body clock and you'll start to notice that you feel less tired.

 

Where to next?

-Your hour-by-hour good sleep plan

-24 mind-numbing questions that will run through your head in bed tonight

-The best sleep apps

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  1. 1. Why am I so tired?

Your comments

Juri Distaque

Sometimes the problem is not with you but with your surroundings... For me the problem was with bad ventilation in my bedroom. I was really surprised when I found out how quick CO2 concentration is increasing, which can cause CO2 poisoning. Because of this poisoning I was waking up already tired... Not the best condition to start the new day.

Sheila

Hallo! I am 82years young! I am getting desperate as I go to the toilet 5/6 times every night , upsetting my caring husband .my doctor cannot help, can anyone recommend any treatment that works or exercise I could undertake to help me at this time of life, as it is destroying our relationship

Jenna

Im 18 I always get at around 7 hours of rest at night, I have a good diet and I am an active person but lately I have noticed I'm always so exhausted and irritable; even my boyfriend is beginning to notice. I have tried a multivitamin and there hasn't been a change. Any suggestions? I am at a complete loss of what to do!!

anon.

i'm 12 and get tired easily.. i do not smoke, i have the right diet and weigh 6 and a half stone. i am 5ft 1 and female. never had a period,

micky

if you feel tired next day you should stay up all night & then all day then go to bed at your normal time see if that works if not then stay up all day & all night & then all day then go bed c if that works trust i done it my self it works

jamie

My diets perfect plus i have taken vitimain a to z when i found out i had anxiety, so vitimains isn't the answer in every case i can get to sleep i just feel i don't get a deep enough sleep and almost conciously sleeping, i wake up feeling very yawny all the time most of the day perhaps and a bit tierd but i couldn't go to sleep if i tried only on a night may have something to do with my anxiety. there are so many symptoms for anxiety that no one knows about have a look on google.

max

Hi All, for months now I have been really tired & my hair seems to be coming out all over I had a blood test done at my docs & when the results came back the count was 11 for both ferretin levels & the test could this be whats causing this if so how long does it take to get the levels normal again? Max

Emma

I'm 18 years old, live a healthy and active lifestyle, have a good diet and sleep about 8 hours a night, but i'm still tired all of the time! Sometimes, i go back to bed and sleep for another 4/5 hours in the day time! Does anyone know why this is? And does anyone have any advice they could offer me? :/ x

Sheila

I wake up tired every single day. I know the reason, I have an underactive thyroid. I would say to those older ladies out there - 40 plus, have a thyroid test, it could well be the problem.

kavita

Hi Everyone... I sleep quite alright ( 7 to 8 hours) but still feel extremly tired.the only difference is i dont feel it every single day.i am tired today i bet i will be energetic tomrrow.but today is what i am scared of cos i practically cant move...so tired so sleepy...

jenny

Hi to all you fellow sufferers, I too am tired all the time and could quite happily spend my life dozing on the settee!! but I do think I know what causes me to be so tired, its living most of my life doing stuff I dont want to do, my job is no longer a challenge, I have to get up early to transport daughter n grandchildren (no way out of that one! lol) and I never seem to get to do any of the simple things that I so enjoy....I never sleep for longer than a couple of hours as I find it really difficult to switch off....zzzzzzz bye xx

Kate

I'm tired and have a lack of energy most days. I have took a hair folical test with an online company to find out a possible reason why! My results came back as lacking in Vit B2 & Copper. On researching about Copper lack of this in the body results in tiredness!! You can get this mineral in nuts & raisans plus in meat (I don't eat meat so makes sense!") I'm now taking Copper supplements so fingers crossed!!!

Andrzej Jeziorski

http://path-of-power.com/extreme-tiredness-feeling-tired,1 here is a solution, it's cause of organism sickness which developed inside your body

carolyn

b12 deficiancy and anaemia are a cause of regular tiredness. this is usually due to a lack of iron in ones diet. you can either take iron tablets or eat more food with lots of iron in. this is usually a common problem with vegetarians who do not eat enough foods with iron in.

Rosie

hi everyone im 22, and i moved to leeds for uni 6 months ago and lately i just can't get out of bed i don't drink very often and i don't drink coffee i'll try going to bed early but when i get into bed i can't sleep i tend to lie awake til 2-3am and then eventually drift off then in the morning im very tired and can barely drag myself out of bed and just have no energy i've tried changing my sleeping pattern making myself wake up early so that i'll be tired at night but im just so tired all day and the second my head hits the pillow i'm wide awake. can anyone help me and tell me whats wrong with me please

Billy Flem

Heyo everyone(: hows it hanging.everyone doing?Alright? imm also sooo tierd i could fall asleep right now. how can you help me??? i love you all.xxxxxxxxxxxxxthankyou very much av a good nights sleep(:

nikki

the past couple of months ive been tired all the time i usually never slept past 8 8.30 now i cant even scrape myself outa bed at 12 noon,im tired all day but dont go to bed till l8 cus wen i get there i cant sleep do u think i have just messed up my sleep pattern,im constantly in a stroppy mood and taken it out on everyone including my son hes only 4 n wen i shout at him i feel awful but i just cant help it im exhausted n cant seem to escape from it any advice welcome thanx xx

liam h

I am also 15, and haveing plenty of sleep? but still so tired?

nicky

thanks susan will give that a look.. and yer my pillow test failed too lol

Liam

Hi im 15 and currently taking iron tablets i feel so tired all the time. why is this

tom

i have sad

Catherine Sinopoli

I had ovarian cancer 9 years ago and am doing great, but I don't like to take unusual medicine. I'd like to know about this

jaycee2

ive just dont the pillow test-and mine failed miserably! hmmm time for new pillows, i`m going to give this a try.

Susan

I was plagued by fatigue that ruled my life. It dictated my schedule, my social life, and even my attitude and outlook on life. For years I suffered, downing coffee, exercising, sleeping 12 hours a night whenever I could, doing all the things I heard about to give me more energy and yet none of it seemed to work. That&#226&#128&#153s when I very randomly met Rose at an audition. Rose told me that she was a holistic nutritionist. I did her 10 week transformation and am so ecstatic about my results!!!! I can actually function on 6 hours of sleep and I feel alive and invigorated by life! I can&#226&#128&#153t believe how much we all don&#226&#128&#153t know about our own bodies. You should check it out: www.wellnesswithrose.com

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