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Hey Guys!

Have you ever felt like all of a sudden you’re just tired ALL THE TIME? Like no matter what you do, all you can think about is laying down for a quick nap? Or you dream about going to bed early all day, even if you’re technically getting “enough” sleep?!

I get like this sometimes, which is really weird because I’m usually full of energy. So when I’m dragging, I’m like ok WHAT is going on?!! When I feel like this, I also want to just skip my workout and snack all day. And then I just feel worse.

Turns out a lot more than sleep goes into our energy level. There are some things that could be zapping your energy that you wouldn’t even think about!

Check these out – if you’ve been feeling drained lately, maybe they can help you figure out why!

You’re not getting QUALITY sleep

So you’re sleeping at least 7 hours per night, but are you doing that consistently? And are you sleeping WELL?!

Here are some things you can do to make sure you’re getting solid, quality sleep:

  • No screen time 30 min before bed
  • Make sure the room is dark
  • Set up a comfortable temperature
  • Avoid caffeine in the afternoon
  • Try relaxation techniques before bed (meditation, journaling, yoga, etc.)

Changing your diet might help if you’re feeling tired

Food = fuel, so it kinda makes sense that eating well is a big deal for your energy levels!

First of all, try not to skip meals! When you go too long between meals, your blood sugar can drop, and that’s gonna make you feel pretty sluggish. On the other hand, there are some foods that cause your blood sugar to rise more quickly. Eating these “high glycemic foods,” like sweets, could make your blood sugar crash later, bringing your energy down with it.

If you recently started a new diet or cut out certain foods, that could be the issue too. Make sure you’re eating ENOUGH. If you cut back too much, your body will compensate with less energy.

Vitamins and minerals are a big deal for your body’s energy production system. Set your cells up for success with plenty of nutrient-dense foods and a balanced diet with carbs, protein and healthy fats.

You’re on your period

Heyyyyy hormones!

If you’re about to start your period, you can blame a hormone shift for your fatigue. From ovulation to the start of your period, progesterone is high. That makes you feel tired. Serotonin crashes around this time too, which also contributes to the problem.

Don’t worry though, those hormones will bounce back to normal soon and you’ll feel more like yourself!

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HYDRATE

How much water have you had today?

Not coffee, tea, diet soda, etc. ACTUAL WATER.

The easiest way to tell if you’re hydrated is by checking the color of your pee. Gross I know, but important! It should be almost clear, with a slight yellow tint. If it’s darker, you need more water. The best way to make sure I’m drinking enough is to keep a water bottle on me at all times. Then I try to just be mindful about how often I’ve filled it up throughout the day.

If you’re tired and you’re a coffee/tea/soda drinker, then more caffeine is going to sound VERY tempting. Try not to give in, at least until you’ve chugged some H2O! Too much caffeine can actually contribute to fatigue too.

blogilates cassey ho workout stretch yoga abs core

You need to get moving

A lazy day might actually make you feel MORE tired. And exercise can actually BOOST your energy. Sounds backwards, but it’s true!

If you find yourself craving a nap, think about how much you’ve moved that day. Have you been sitting at a desk or bingeing Netflix? If yes, then get up and go for a quick walk around the block or a lap around your office. Walk your dog. Do 30 jumping jacks. Vacuum your living room. Anything to get up and move for a minute! This is usually what helps me when I’m feeling tired :)

Check your mental health

Your mental health affects your energy levels. If you’ve been stressed, you might feel physically tired AND mentally tired.

Brain drain is real. I’ve been there.

Sometimes you just need to give yourself a break and step away from whatever is stressing you out. Get outside and get some fresh air, try a meditation app, or even take a little vacay.

Chronic fatigue is a sign of more serious mental health issues like depression and anxiety too. If you notice you’re not feeling like yourself on top of being super tired, reach out to a professional!

You might need to ask your doctor

If all else fails, ask your doctor.

There are A TON of deeper issues going on if you’re feeling tired. Things like:

  • Vitamin deficiencies
  • Thyroid issues
  • Sleep disorders
  • UTI
  • Certain medications

And other conditions need to be diagnosed and treated so you can feel better! So if you’ve tried everything with no relief, definitely check in with a professional!

Let me know how you’ve been feeling lately in the comments below!

The Conversation (20)

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  • Mira says:

    All of these are so true! I’ve noticed that even if one of those things are “off” so I can feel really tired. But one essential thing that helped me was to start to take extra iron. I had this one period of time when I felt really tired and I started to take iron every morning. Since then I’ve felt more energized than before. And I didn’t even have anemia when I started to take it but it still helped. So that’s one more tip to try if you feel tired :)

  • Elsa says:

    Dear Cassey,
    I’ve been feeling this way (tired all the time) ever since this pandemic started. The feeling of deprivation I have, of not being able to do anything enjoyable, gets me so irritated all the time it zaps all my energy! I’m sleeping 10-12 hours a day and still finding it not enough. Feeling utterly unmotivated doesn’t help. How about a blog article on how to maintain good spirits, motivation and energy at a time we’re pretty much denied all the nice things in life?

  • adarling97 says:

    I’ve been extremely tired lately, part of it is because I’m pregnant but its gotten to a point where somedays I just can’t do anything but lay down and use whatever little energy I have to play a little with my 2 year old😅 I love all these reasons you said! Im going to try to get a little more active and drink some more water (hopefully it will help!)

  • Jane says:

    Thank you, very nicely written!
    But …I’m really really sorry… I just cannot agree on the point of ‘sugar drop’. Our bodies are different of course and what works for me doesn’t necessarily work for you…. the thing is….I used to be tired like ALL THE TIME. All year long… and then I tried to eat less often. No skipping meals! I mean seriously just stopped eating in the evening-brushed my teeth to prevent me from binging….and then went till the next day only on water until late lunch or dinner. From that moment I discovered a rise of energy I’ve never experienced. My focus has increased immensely too. Look, I am no doctor, but I follow facts from scientists too. The thing is, after your glucose is depleted (after 10-12 hours of not eating) your body switches to an alternative fuel called ketone bodies. And it’s absolutely fine. The similar thing happens when you’re on keto diet. Also exercise in fasted state is fine (yes, you wont be able to push as hard and yes you wont be able to run a marathon but you’ll get the benefit of burning more fat btw).
    I am quite healthy adult female. So if you’re a teenager or in dangerous group of developing eating disorders, this might not be for you. I simply wish to point out an alternative if nothing else works for you.
    Also my apology for my grammar, English is my 2nd language.

    Otherwise LOVE your workouts, your infuence and ideas Cassey! I highly appreciate that you speak your mind and just post blogs, it’s always awesome to read :)!
    Have a beautiful day <3

    • blogilates says:

      Everyone is different for sure!! These are just 7 examples of what could be causing fatigue :)

  • Joy says:

    Temperature!!! My body temperature is usually low and when autumn arrives I feel sleepy most of the days. But if I heat up my room I am not as sleepy anymore.

  • THANK YOU!! This is what i needed to read. I feel waaay better now

  • Rama says:

    That was helpful thank you :)

  • Julie says:

    Thank you ! This is exaaaaaactly what I was unconsciously looking for since we are back in lockdown in France and I feel so stressed because there are no more borders between my academic life and my private life.

  • Olivia Hughes Mariusdon says:

    I find having a stomach bug and severe sinus headache for 3 days can make me fatigued for 2 or 3 days along with arthritic pain. I find multivitamins and minerals help but just need to rest until my energy returns. I found going to a health retreat helps with systemic detoxing.

  • jae says:

    I’ve been sleeping all day after day light saving ended. I thought I just need to be adjusted for that time change like jetlag. =) Thanks for the info.

  • elmaried says:

    I just don’t understand how you post blogs about things that are on my mind… thank you for all of this information! I sent it to some of my friends too :)

  • Ashley says:

    Actually, I’ve been feeling like this since quarantine started back in March 2020 😴:/
    I know there’s a name for it.

  • Anisa says:

    This helps a lot!

  • Stardust***Dragon says:

    This is exactly what I needed…especially with the time change. ;P

  • I’d love a post on winter SAD and how we can combat it!

  • Sometimes when I feel tired I just allow myself to be lazy all day long. Doing nothing and lounging on the couch reading a book. That seems to fix it.

    • Laura says:

      Me too! I read and sleep all day and the next day I’m reborn.

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