Are you getting tired quickly? See what it means and how to deal with it

Many people want to run and do many other activities during the day. However, they face one problem – they get tired quickly. Nowadays we constantly hear that someone is tired. Even if your day was not intense, you may feel as if you ran a marathon. 

Why does this happen? What is the cause of rapid fatigue? Is it possible to cope with it somehow? I will answer these and many other questions in this article today. 

Keep in mind, however, that in this article we only present advice. If you are really bothered by fatigue and even popular methods of dealing with it do not help, consult your doctor.

“Why do I get tired quickly?” – here are some reasons 

The reasons for rapid fatigue can be many. However, among the most common are: 

• too little sleep, 
• a low-calorie diet and losing weight for too long, 
• inadequate balance of macronutrients, 
• too much training intensity,
• lack of exercise,
• smoking, 
• improper hydration, 
• nutritional deficiencies, 
• mental exhaustion – constant stress, tense day with many responsibilities,
• mental illnesses and disorders such as depression, 
• cardiovascular, nervous and respiratory diseases.

Of course, almost all of these things you can eliminate from your life. As you can see, these are usually bad eating habits or inappropriate lifestyles. You must make an effort to change them and get rid of daily mistakes. I am about to show you how you can deal with the above-mentioned causes. Start living properly and give yourself energy for the whole day – for daily chores and for training. 

Inadequate amount of sleep – the most common cause of fatigue during the day

How it is with sleep, probably everyone knows from their own experience, and the observations of others. Some people sleep 5 hours a night, while others sleep much longer. Neither option is good for our health. Yes, sleeping long can also bring consequences. 

How much sleep should you get? Ideally, 7-9 hours per night. Sleep should be peaceful and uninterrupted. After a full night’s sleep, you should finally wake up rested and ready for all the challenges you have to overcome.

How to ensure proper, restful and quality sleep? 

Surely many people are asking themselves this question. Some people want to go to sleep, and just can’t. They curl up in bed for hours, and sleep still doesn’t come. How do you work on getting good quality sleep? Here are some tips. 

• Eat dinner at least 2 hours before bedtime – this way your stomach won’t make you tired and work so hard to digest the food. You will fall asleep faster. 
• Your dinner should be light and contain both complex carbohydrates and protein.
• 1 hour before going to bed, put away your phone, laptop, turn off the TV – I know it’s hard. We want to be in touch with the world all the time from the moment we open our eyes until we close them (unfortunately, that’s the reality today), but if you want to sleep better and feel rested in the morning, give up your phone and TV before going to bed. 
• Ventilate your bedroom before bed – fresh air will definitely do you good and have a positive effect on the quality of your sleep. 
• Lie down always at the same time – this way your body will know that bedtime is approaching. If you maintain such a routine, you will fall asleep faster and get up rested. 
• Before bedtime, do not drink alcohol or smoke cigarettes. 
• It is also worth going for a short 30-minute walk in the evening – you will oxygenate your body. 
• Buy a decent mattress, comforter and pillow – what conditions you sleep in is also very important. Soft and cozy bedding is sure to lull you to sleep faster.

Not enough calories eaten in a day – not enough energy for daily chores. 

Nowadays, many people want to shed pounds. That’s why they do sports and include a diet in their daily life. Sometimes the diet is based on a sharp restriction of calories, which can be bad for the body. 

When the body is in a large caloric deficit, then there is simply no place from where to draw energy for action and you feel extremely tired even if you have not done anything demanding during the day. In this case, you must remember that a healthy caloric deficit should not exceed 500 kcal. 

Therefore, if you are on a diet and eat little, make sure that the caloric deficit does not exceed 500 kcal. This is the only way you will provide the right amount of calories to your body, and you may also not feel tired all the time.

Long diet vs exercise – how it affects your body

You already know about a good caloric deficit. However, if you keep it in your diet for a long time, it can translate into your level of energy. You will be able to observe faster fatigue. Most often this reaction occurs in people who have been on a reduced diet for more than 3 months. 

“What to do in such a situation? I still want to be on a diet and lose weight!”.

Here there is only one solution. Abandon for a while with the reduction – for about 2 weeks abandon the caloric deficit and go out at 0. During this time you will certainly not see some huge changes in weight, but you will feel less tired. And that is, after all, the most important thing. Without energy, you won’t be able to do your workouts, and even a simple trip to the store for groceries will be tiring.

Meals and fatigue – bet on variety and good composition of products

Do you know how many macronutrients you eat during the day? This refers to proteins, fats and carbohydrates. If you don’t control this, then perhaps making sure you eat them in a proper amount will be the key to negating fatigue. 

Both too much and too little of any of the macronutrients can lead to a drop in energy. 

“How do I know how many macronutrients I should consume in a day?”

You can check it yourself in a very simple way. Just look for a calculator on the Internet and done!

What else matters? 

Composition of meals – each meal should include fats, proteins and complex carbohydrates. It is thanks to these ingredients that you will provide energy to your body. You will say goodbye to fatigue and hello to the desire to perform new tasks and exercise. 

Eating time – most people don’t pay attention to what and when they eat. This can contribute not only to weight gain, but also loss of energy. Eat no later than 3-4 hours before going to bed. Eat light meals before your workouts so they don’t weigh down your stomach. 

I do not know how to choose the right dishes – what to do? 

The answer to this question is very simple. Go for a consultation with a nutritionist. The professional will ask you what kind of lifestyle you lead and what you want to achieve. Then together arrange a suitable diet that will make you finally feel good.

Do you get tired quickly and, in addition, breathe hard? – what is the reason? 

Let’s face it, nowadays most work is done at the computer in a sitting position. After 8 hours of work, it is sometimes difficult to move from the chair, let alone go out for a jog or meet with friends. 

With such a lifestyle, any increased physical activity can be a great strain on the body. Therefore, if you want to change this, start with walking, swimming, biking, rollerblading. In this way you will begin to slowly improve your condition. 

Remember – slowly. If you start too intensively, you will quickly feel tired. Step by step, day by day and you will reach your goal.

Lack of exercise and rapid fatigue – yes, it goes together! 

Some people say, “I’ll sit on the couch for a while, it saves energy.” Unfortunately, this is not the case. 

Prolonged lack of exercise translates into less energy, among other things. Why does this happen?

• the volume of the lungs is reduced,
• muscles that you do not use atrophy,
• the production of happiness hormones, which are produced during exercise, does not occur, 
• you are hypoxic. 

Even during a leisurely day, fatigue quickly gets to you? A simple walk or bike ride can be a way out of this situation. Try to go out and breathe fresh air for at least 30 minutes and get your body moving. An influx of energy is guaranteed!

Cigarette smoking – does it affect faster fatigue? 

This point will not apply to all people. However, if you are among the smokers, it is best for you to quit smoking. I know what you are probably thinking, “easy for you to say”. Quitting this addictive product is not easy and many people have been struggling for many years. 

When you smoke, you are constantly under-oxygenated and this is where body fatigue comes from. If you quit smoking, your circulation and lung function will already start to improve after a period of 2-12 weeks. Which will translate into you being able to take deeper breaths. After quitting cigarettes, your energy level will increase practically immediately.

Your energy during the day vs. body hydration

Every woman should drink about 2 liters every day, and men 2.5 liters of water every day. Many people unfortunately do not adhere to this and forget to hydrate daily. 

That’s why it’s important to have a water bottle on hand throughout the day. Buy yourself a special filtering bottle with an interesting color or design, so that you are more likely to take it with you and drink from it. 

It’s definitely worth having it with you when you’re training, the temperature is higher outside or you just feel thirsty. During your workout, don’t drink water only when you feel your throat getting dry. Drink it systematically every 15 minutes or so – take a few sips. 

“Plain water is not for me” – alternatives 

What can you choose instead of plain water to hydrate yourself during the day?

• freshly squeezed juices, 
• tea, 
• smoothies, 
• fruit and milkshakes.

There is also another way. Add fruit or mint to plain water. You can also use flavored sachets to add flavor to your water. 

“What about coffee? I love coffee!”

Avoid coffee in large quantities – it can lead to dehydration. When it comes to this beverage, reach for it judiciously.

Are you tired quickly? – go for a checkup 

Specifically, for a blood count. Go to your doctor and then get tested. After that you will know if you are deficient in any vitamins. 

Vitamin B12, D or iron are responsible for fatigue. Do you sense that you might be deficient in any vitamin? Don’t reach for supplements on your own. Do the necessary research first. 

Weakness and lack of energy? Maybe you’re just overtired? 

You certainly have days when you are overstimulated and overloaded with daily responsibilities. If they happen more often, the cause of fatigue may simply be physical exhaustion. 

It’s not just work or training, but also daily household chores. In such a situation, sometimes it is necessary to let go, give up some activities and… rest. On the weekend, instead of going out, choose to spend it on the couch with healthy snacks and a good TV series or book. This way you are sure to relax and unwind. Add to it an adequate amount of sleep.

Stress – or the most common cause of rapid fatigue 

Cortisol – it is responsible for the stress level in our body. It is difficult to avoid stress these days. It is also the one that contributes to the fact that we feel tired faster. Stress can really finish a person off very quickly. 

That’s why you should find ways to deal with it. Yes, I know it’s not easy, but you can definitely find activities that will make you finally relax. 

What can you do to better to deal with stress?

Turn on your favorite music. Sit on your bed, close your eyes and relax for a while. 

Add some kind of sport to your daily schedule – cycling, running or swimming. You will release endorphins and relax.

• practice yoga or pilates. 
• spend time with your friends or family. 
• watch your “comfort” or “guilty pleasure” series.
• go out for a walk. Being outside and looking at the nature will definitely do you good. 
• when you return from work, don’t think about it. Finally relax and separate your private life from work. 

Mental problems and rapid fatigue 

Often the cause of rapid fatigue is problems on emotional and mental grounds. If you have such problems, don’t be afraid to ask for help. Many people struggle with depression, for example, in the privacy of their own room. Some don’t even know they are depressed.

That’s why it’s a good idea to see a doctor or go to a psychologist and talk about your problems.

That’s all I have prepared for you in this article. As you can see, there are a lot of causes that can make you tired. If basic advice doesn’t work, be sure to see a doctor. That way you may discover the real reason for your daily fatigue. Take care of your health – sleep more, eat better and add sports to your routine.