For some time, you noticed that you are always tired, no matter how many hours you spend in bed. It might be time to kick one of these 12 often-overlooked bad habits that cause chronic fatigue.
You are not drinking enough water
Although water is essential for all of the body’s vital processes, it is neglected by many.
They don’t know how wrong they are: several studies have shown that chronic dehydration affects mood, significantly increases fatigue, and decreases alertness1. This is why (among other things), it is advisable to drink 2 to 3 liters of water a day, or even more in the event of intense physical training.
You have nutritional deficiencies
Several nutrients – including iron, zinc, calcium, magnesium, and B-complex vitamins – are important in the chemical balance of the brain.
A deficiency in one or other of these nutrients can lead to a decrease in the quality of sleep and therefore a feeling of fatigue. In case of persistent fatigue, it may therefore be relevant to do a complete blood test to detect nutrient deficiencies.
You don’t exercise enough
Several studies have shown a correlation between a lack of physical exercise, chronic fatigue, and low cortisol levels.
We quickly fall into a vicious circle: fatigue discourages the individual from practicing physical activity, which reinforces the feeling of fatigue. It is recommended to practice the equivalent of at least 1 hour of brisk walking per day.
You don’t eat enough in the morning
If recent studies have shown that breakfast is not essential in itself (and that it does not allow you to lose weight), it is however recognized that eating in the morning is beneficial for physical and cognitive performance.
The glucose deprivation caused by fasting for several hours leads to a drop in blood glucose, quickly followed by disturbances in brain function1: attention is notably slowed down.
Starting the day early without having a snack can therefore explain a feeling of fatigue throughout the morning.
Your workspace is untidy
This may seem curious: a poorly tidy desk could restrict your ability to concentrate and increase the feeling of fatigue…
To avoid this, nothing could be simpler: at the end of each day, be sure that nothing is lying around on your desk so that you can start the next day ideally. Above all, don’t wait to be overwhelmed by the mess before taking matters into your own hands!
You are too perfectionist
Perfectionism is a personality trait that can quickly lead to burnout.
Unrealistic goals, fear of failure, and excessive self-criticism are all factors directly related to unrefreshing sleep and constant fatigue.
If you are in this case, several tips are available to you: make an appointment with yourself (through a newspaper for example), establish priorities (and stick to them), and limit your time …
You snore and have sleep apnea
It should be known, snoring and a fortiori sleep apnea, can insidiously interfere with sleep and cause chronic fatigue.
If multiple factors are at play, the frequency of sleep apnea is 12 to 30 times higher in people suffering from obesity. A loss of 7 kg can be enough to reduce snoring and improve sleep. Snorer as a partner!
You can’t say no
Do you always feel overwhelmed? Do you have the impression of never giving your opinion, of suffering, of being crushed?
Perhaps you suffer from an inability to say no, in your private life as in your professional environment. If so, look no further: this “handicap” is probably one of the causes of your chronic fatigue, as several studies have shown.
You mess up your sleep on the weekends
Every Monday, it’s the same song: you feel tired and have trouble getting up. And for good reason! You feel like you’ve only been able to sleep for a few hours. This is not an impression: it seems that the night from Sunday to Monday is the least conducive to falling asleep and restful sleep.
This is simply explained by the upheaval in the rhythm of sleep caused by the two days of rest: for many, Friday and Saturday evenings are the occasion to go to bed later and therefore to sleep in.
The body is out of order and makes you pay for it, it’s the same mechanism that operates when you experience jet lag.
You use your cell phone in bed
Looking at your phone, tablet, or even your e-reader in bed is not recommended if you want to get a good night’s sleep.
The light given off by these devices slows down the production of melatonin (sleep hormone). The direct action of light delivered by a screen stimulates the visual pathways and acts on the internal biological clock when viewed1.
According to a study2, looking at the screen of an electronic device before going to bed reduces the quality of sleep. In the long term, this use is harmful and can cause major sleep disturbances, which severely affect daily life. A possible solution: use filters that block the blue light emitted.
You ingest too much caffeine during the day
Caffeine, found in coffee, tea, chocolate, and energy or carbonated drinks, should be avoided before going to bed. It persists in the body between 3 and 5 hours and disrupts sleep cycles.
A study1 has shown that consuming a drink that contains caffeine between 0 and 6 hours before bedtime significantly reduces sleep duration. Indeed, even when consumed 6 hours before bedtime, it would cause you to lose almost an hour of sleep!
You drink alcohol at night
Do you think alcohol makes it easier to fall asleep? No doubt, but in reality, it significantly reduces the quality of sleep.
This is because drinking alcohol after dinner can skip the first sleep cycle, known as quiet wakefulness. During it, the brain is still active but the body relaxes. Alcohol also causes regular awakenings due to adrenaline secretions and disturbs sleep cycles because it blocks the entry of tryptophan into the brain.
In addition, since it dehydrates, it often happens that the person wakes up in the middle of the night to drink a glass of water. Sleep is therefore less regenerative and less restful.