Day after day, you feel so tired, sleepy, sluggish, and lethargic that it becomes impossible to keep getting through your routines. Read on if you ever found yourself googling “Why am I so tired in the morning?” while sipping your third cup of espresso before noon!
9 most likely reasons you feel this way
1. You drink too much coffee
“Caffeine-induced sleepiness” sounds like an oxymoron; however, drinking too much coffee regularly can contribute to your daytime drowsiness by reducing the quantity and quality of your sleep. Avoiding coffee and caffeinated drinks later in the day is an easy way to ensure a restful night’s sleep. For those addicted to their daily javas, decaf or low-caffeine brews may be a better choice after 3 pm.
2. You are Dehydrated
Dehydration is a common cause of fatigue and one of the reasons why you’re so tired in the morning. It can have various symptoms, typically headaches, poor concentration, moodiness, and, most obviously, thirst. Fortunately, this one is easy: consume more water and hydrating foods and beverages throughout the day and enjoy being energized and focused! Aim to refill your glass every couple of hours, and don’t wait to get thirsty: by the time you feel thirsty, you’re already dehydrated.
3. You Don’t get Enough Exercise
It may sound contradictory, but sitting still all day only makes you more tired (though you need some rest during the day — see point #8 below). Exercise produces endorphins and provides you with more energy throughout the day. So next time you’re feeling drowsy, go ahead and get moving! Bonus points for exercising outside: natural sunlight links with less sleepiness and better performance.
4. You don’t get Adequate Sleep
It’s hardly groundbreaking news, but if you don’t get several hours of uninterrupted sleep, you will not feel fresh no matter how many coffees you gulp down that day. If you stay in bed for 8+ hours a day and get up feeling exhausted and unrefreshed, it could be a good idea to have your sleep evaluated by a doctor to rule out a sleep disorder. Sometimes we don’t even know how poor-quality our sleep is: sleep apnea, disrupted circadian rhythm, and various sleeping disorders might be to blame.
5. You’re eating too many carbs
Sometimes the foods and beverages that we consume to stay energized — sweets, coke or energy drinks, energy bars, snacks — can, ironically, contribute to our fatigue. Simple carbs cause spikes in blood sugar levels closely followed by inevitable dips, leaving you tired, dizzy, and craving more. Fuel yourself with the right foods and let your body convert the fuel into regained energy!
6. You’re not eating enough
Eating the wrong foods can be a problem, and not eating enough is another obvious cause of fatigue. We need a certain amount of nutrients for our bodies to function properly, and failing to eat a balanced diet can cause exhaustion. For sustained energy throughout the day, include sufficient protein and complex carbohydrates in your breakfast and lunch. Do not forget to have your fruits and veggies, and steer clear of junk foods high in sugar and fat.
7. You are Stressed Out
Prolonged periods of stress may be another cause of fatigue and why you’re so tired in the morning. If you are often feeling overwhelmed, look up some stress management techniques. If there are inevitable sources of considerable stress in your life, there are ways to address the issue, such as therapy, medications, and natural remedies for stress and anxiety.
8. You overcommit
Getting enough sleep but still too weak and dizzy to get through your to-do list? Sometimes it only indicates that the list is too long and not that you aren’t doing enough. In addition to adequate sleep, it’s essential to be getting sufficient rest during the day. Downtime enables your body and brain to recharge and prepare for the next challenge.
9. You suffer from Chronic Fatigue Syndrome
Chronic fatigue syndrome is possible if you’re consistently tired for no obvious reason. Your doctor can perform some tests if you feel that you don’t have enough energy to perform your daily activities.
The Bottom Line?
Feeling tired is a common problem, but you can take some steps to address it right now. Based on this information, making a few simple changes to your lifestyle might help you regain your energy and vitality throughout the day.
Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.
