We’ve all felt fatigued during the day, even after a full night’s sleep. Unfortunately, this is a feeling a significant portion of the population deals with all too frequently. Making matters slightly more complicated is the fact that experiencing a general sense of fatigue during the day can be the result of several factors. We’ll discuss the most common reasons for daytime fatigue as well as how to stop feeling tired all the time.
Stress
Stress occurs whenever we perceive a threat, be it emotional, physical, or psychological. Examples of different types of stress include financial stress, intense exercise, a break-up, and sleep deprivation.
Despite the various forms that stress can manifest, they all tax the body’s ability to recover and recharge. Being chronically stressed can lead to fatigue, poor mood, malaise, burnout as well as other more serious health conditions, including hypertension, depression, and insomnia. While it may not be possible to entirely remove stress from your life, there are various things you can do to improve your body’s ability to cope and recover from stress, including:
- Regular exercise
- Spending time in nature
- Meditating/praying
- Restructuring your social network
- Limiting time spent on social media
It may also be helpful to consider certain supplements that are known to reduce feelings of stress, including L-Theanine, rhodiola rosea and KSM-66 Ashwagandha. In fact, a 2018 review concluded that rhodiola root offers a comprehensive solution for stress and may help prevent chronic stress and stress-related complications.[1] KSM-66 ashwagandha also has a formidable body of research demonstrating its benefits for improving mood and reducing feelings of stress.[2,3,4]
We brought together the best supplements for relaxation and combined them in 1UP Relax to support stress management and promote a state of calmness and relaxation.
Insufficient Recovery/Overtraining
Intense exercise offers countless benefits -- increased muscle strength, decreased fat mass, improved cardiometabolic health, greater mood, etc. -- however, it is possible to have too much of a good thing. Excessive exercise (overtraining) coupled with inadequate recovery (poor sleep and poor nutrition) can leave the body in a state of heightened stress. Over time this can lead to muscle fatigue, burnout, impaired sleep, and an increased risk of injury.
To limit the potential for overtraining, make sure you’re varying your exercise routines and following a structured program that helps to balance volume and intensity. The 1UP Fitness App offers free customized training programs tailored to your preferences and workout goals.
Nutrient Deficiencies
How we fuel our bodies (food, beverages, and supplements) has a profound effect on natural energy production. For instance, B-vitamins are involved in neurotransmitter synthesis as well as energy metabolism. Deficiencies in these, vitamin B12 in particular, can lead to feelings of fatigue. Animal proteins, in particular, are rich in b-vitamins.
Iron is another critical micronutrient. Iron deficiency (anemia) can hurt hemoglobin production adversely affecting red blood cells and the body’s ability to transport oxygen and energy. Dietary sources of iron include beef, bison, elk, dark leafy greens, and legumes.
Yet another common micronutrient deficiency, especially among athletes, that contributes to feeling tired is magnesium -- an essential mineral and electrolyte involved in hundreds of biological processes, including muscle relaxation. Magnesium deficiency can result in muscle cramps, lethargy, and loss of appetite. Foods high in magnesium include whole grains, nuts, seeds, dark leafy greens, and legumes.
In addition to consuming a nutritious diet rich in lean proteins, healthy fats, complex carbohydrates, fruits, and vegetables, it may also be helpful to supplement with a daily multivitamin, such as 1UP Multi-Go Men or Multi-Go Women, as well as a greens & reds supplement which offers multiple key nutrients as well as fiber and antioxidants to support cellular health and natural energy production.
Poor Sleep
Countless times we’ve remarked about the importance of sleep for recovery, weight loss, and general health. Sleep deprivation is a massivestressor to the body that can reduce mood, motivation, and performance (both mentally and physically). Not getting enough sleep can also impair hormone production and (obviously) increase feelings of fatigue and lethargy.
If you presently struggle to consistently get good sleep, try some of these tips:
- Maintain a consistent bedtime
- Establish a nighttime ritual to prep your mind & body for sleep
- Avoid caffeine and alcohol before bed
- Limit blue light exposure at least two hours before bed
- Journal/meditate/pray
- Listen to relaxing music
- Take a warm bath or shower
- Try aromatherapy
- Keep your room cool and dark
- Wear comfortable clothes
Additionally, you can also try a nighttime relaxation and recovery aid, such as Beauty Dream PM or Recharge PM, which supplies natural ingredients that help to promote feelings of calmness and encourage deeper, more restorative sleep.
References
- Anghelescu IG, Edwards D, Seifritz E, Kasper S. Stress management and the role of Rhodiola rosea: a review. Int J Psychiatry Clin Pract. 2018 Nov;22(4):242-252. doi: 10.1080/13651501.2017.1417442. Epub 2018 Jan 11. PMID: 29325481.
- A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). Indian journal of psychological medicine, 34(3), 255.
- Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled Trial Choudhary, D., Bhattacharyya, S., & Joshi, K. (2017). Journal of evidence-based complementary & alternative medicine, 22(1), 96-106.
- Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, Study in Healthy Volunteers. Verma, N., Gupta, S. K., Tiwari, S., & Mishra, A. K. (2020). Complementary therapies in medicine, 57, 102642.
