Are you Tired All The Time? Easy ways to boost your energy

the latest tech news, global tech news daily, tech news today, startups, usa tech, asia tech, china tech, eu tech, global tech, in-depth electronics reviews, 24h tech news, 24h tech news, top mobile apps, tech news daily, gaming hardware, big tech news, useful technology tips, expert interviews, reporting on the business of technology, venture capital funding, programing language

Suffering from TATT? (Getty Images)

Feeling tired all the time is basically a rite of passage for adulthood.

the latest tech news, global tech news daily, tech news today, startups, usa tech, asia tech, china tech, eu tech, global tech, in-depth electronics reviews, 24h tech news, 24h tech news, top mobile apps, tech news daily, gaming hardware, big tech news, useful technology tips, expert interviews, reporting on the business of technology, venture capital funding, programing language

Between waking up early, working all day, 'trying' to be active and staying on top of the life admin, there's barely enough time to go to the loo let alone catch some sleep.

No wonder you're pretty much exhausted all of the time. And you're certainly not the only one.

Global Tech News Daily

According to a new YouGov survey, one in eight Brits are ‘tired all the the time’.

Another quarter (25% ) feel tired 'most of the time', while a third (33%) reported feeling weary around 'half of the time' and 13% exist in a state of constant exhaustion.

Global Tech News Daily

It's little wonder, therefore that feeling exhausted is so common that the NHS says it has spawned its own acronym; ‘TATT’, or ‘tired all the time’.

So what's fuelling this, * yawns *, exhaustion epidemic?

The NHS says the reasons behind this common exhaustion are usually obvious, such as too many late nights, working long hours, or a baby keeping you up at night.

That's echoed in the YouGov research which found that parents of younger children are more likely to say they often feel tired.

Around a fifth (22%) of parents of at least one child under 18 say they feel tired all of the time, compared with 8% of parents of children over 18, and 13% of Britons who are not parents.

Similarly, half of women (50%) say they feel tired at the end of the day but struggle to fall asleep at night, compared to 38% of men.

Easy ways to boost your energy. (Getty Images)

But the pandemic has also had a major impact on our exhaustion levels.

Dr Jan Smith, chartered psychologist and founder of Healthy You Ltd says we have been held in a state of collective trauma for the past two years.

“We have been getting through the past two years in whatever way we can,” he explains. “And now that the imminent threat is starting to ease, we are feeling its physical and emotional impact.”

The result of which has left many of us feeling perpetually tired, anxious, struggling to sleep and unsure why we're not able to nod off.

But existing in a constant state of exhaustion is no fun for anyone, thankfully, however, there are some simple ways to give your energy a big old boost, even if you feel like you're running on empty.

Up your fresh air – even if it’s chilly. (Getty Images)

Get moving

To boost energy during the day, try upping your fresh air and exercise.

“Exercise releases endorphins which is a happiness hormone, and getting out will increase our vitamin D exposure which is vital during these winter months,” explains Dr Lindsay Browning, psychologist, neuroscientist and sleep expert at And So To Bed.

“Be sure not to exercise too close to bedtime though, as the adrenaline from it can make sleep more difficult.”

Stop hitting snooze

While it's tempting to grab a few more Zzz's when your alarm goes off, pressing snooze actually disrupts your sleep cycle, making that interrupted sleep in the morning less restorative.

“It is a much better idea to set your alarm for the latest time you need to get up and actually get up at that time,” advises Dr Browning.

“The reason that people get into the habit of pressing snooze on their alarm several times is because the sensation of falling asleep is pleasant – therefore we like the feeling of waking up to the alarm and then falling asleep again.

“The trouble is that the sleep quality you get is rubbish and you are likely to wake up feeling worse for those bursts of extra sleep.”

Watch: Five ways to boost energy levels

Don’t skip breakfast

When you eat during the day has an impact on anchoring your circadian rhythm.

“If you skip breakfast, your body does not know that it’s actually morning and this can cause you to feel more sluggish at the start of the day,” explains Dr Browning.

She says even grabbing half a banana first thing will help you to feel more alert and ready for the day.

“Regular mealtimes are a great way to help your body produce melatonin to help you sleep at the right time in the evening,” she adds.

Let the light in

Bright light is another way to help control your circadian rhythm, so as soon as you wake up in the morning open your curtains to let the light in.

“Even better, go outside for a morning stroll or eat your breakfast in the garden,” Dr Browning continues. “Getting light exposure early in the day will help your brain to know that it is morning and will help to wake you up.”

“Oh, it’s morning again!” (Getty Images)

Establish a sleep routine

People who go to bed at the same time each day and get up at the same time 7 days per week have a much stronger circadian rhythm, which means they wake up feeling less groggy.

“Our bodies fall asleep better when we go to sleep at the same time each day, because we produce melatonin to help us fall asleep,” Dr Browning explains.

“If we change our bedtime significantly, by going to bed much earlier or much later, then we won’t naturally produce melatonin at that time and may struggle to fall asleep and wake up.”

To wake feeling refreshed, Dr Browning suggests working on your sleep hygiene and establishing a solid routine. “This way, when your alarm goes off for work on a Monday your body won't be shocked and will adjust more easily.”

New research has found one in eight of u s are feeling tired all the time. (Getty Images)

Delay the caffeine hit

According to Dr Browning, our circadian rhythm makes us produce cortisol in the morning to help us wake up and feel alert.

“Because of this, caffeinated drinks should be avoided until a few hours after waking – if you start your morning with a cup of coffee you are not benefiting from the boost of cortisol,” Dr Browning explains.

She suggests saving your morning coffee until around mid-morning when your cortisol starts to drop and you feel less alert. “This will ensure you feel awake for longer first thing in the morning,” she adds.

Up your H2O

Sure we know we should be drinking at least two litres of water every day for our health but chugging the H2O can also have an impact on energy levels.

“Every cell in your body needs to be bathed in fluid in order to function at its best,” explains physiologist and sleep expert, Dr Ramlakhan.

“Up your fluid intake by drinking more water, herbal teas and diluted fruit juices.”

Breathe yourself less tired

A more effective pick-me-up than coffee is doing some breath work.

“This doesn’t have to be complicated, simply taking a few moments to make a conscious effort to focus on your breathing at regular times throughout the day can give a great energy boost,” explains Dr Ramlakhan.

“Slow down and lengthen your exhale; inhale long and low into your belly and repeat this a few times.”

Work with your body's ultradian rhythm

The ultradian rhythm is a rhythm that occurs several times a day, roughly every 90-120 minutes – this is your Basic Rest Activity Cycle.

“The ultradian cycle oscillates throughout our daily 24 hour circadian cycle and determines the limits of our ability to concentrate,” explains Dr Ramlakhan.

“When we work in relentlessly linear fashion and against the limits of our ultradian cycle, we become more tired and eventually more prone to burnout.”

Instead, she suggests working with your body’s energy rhythm will help boost your productivity and by building short periods of rest into your working day, you will be more synced to this cycle.

“Use your rest times to eat, move, breathe mindfully and deeply or reconnect with nature or loved ones,” she suggests.

“​We all have our unique energy patterns – times when we concentrate best and times when and we feel more sluggish. By allowing yourself to get into healthy habits and self-care routines you will be pleasantly surprised to see the positive lift in your overall energy.”

Watch: 5 sneaky reasons you're tired all the time, according to experts

News Related


New York Rangers get another comeback win to force Game 7 vs. Pittsburgh Penguins

PITTSBURGH — How many times can the New York Rangers dig themselves into a hole and climb back out? At least one more, as of Friday night. The Blueshirts came ... Read more »

Wilson, balanced Aces cruise to 96-73 victory over Dream

COLLEGE PARK, Ga. (AP) — A’ja Wilson scored 15 points, Kelsey Plum had 14 points and 11 assists and the Las Vegas Aces rolled to a 96-73 victory over the ... Read more »

EXPLAINER: Why frustration lingers in Okinawa 50 years later

The Associated PressFILE – U.S. Marine Corps Sgt. Mike Anglen of Turner, Ore., center, stands atop a cliff as Sgt. Bryan Wallace of Pikin, Ill., waits for his turn before ... Read more »

Astros beat Nationals 6-1 for 11th straight victory

WASHINGTON (AP) — Jose Altuve homered on the first pitch of the game, Yordan Alvarez and Yuli Gurriel also went deep and the Houston Astros extended their winning streak to ... Read more »

Kreider scores late, Rangers edge Pens 5-3 to force Game 7

PITTSBURGH (AP) — Chris Kreider’s long slap shot bounced over Louis Domingue and into the net with 1:28 left and the New York Rangers beat the Pittsburgh Penguins 5-3 on ... Read more »

Astros push winning streak to 11, roll past Nationals 6-1

WASHINGTON (AP) — Jose Altuve homered on the first pitch of the game, and Yordan Alvarez and Yuli Gurriel also went deep to help the Houston Astros extend their winning ... Read more »

Moustakas, Drury power Reds to 8-2 victory over Pirates

PITTSBURGH (AP) — Mike Moustakas homered twice and Brandon Drury drove in four runs to break out of a slump and lead the resurgent Cincinnati Reds to an 8-2 victory ... Read more »

Peterson's bases-loaded walk lifts Brewers over Marlins 2-1

MIAMI (AP) — Jace Peterson walked against Anthony Bender with the bases loaded in the ninth inning and the Milwaukee Brewers beat the Miami Marlins 2-1 Friday night. After starters ... Read more »

Padres: No cancer found during manager Bob Melvin's prostate surgery

SAN DIEGO (AP) — The San Diego Padres say no cancer was found when manager Bob Melvin had prostate surgery on Wednesday. Melvin, 60, was recovering at home Friday after ... Read more »

Ogunbowale, Gray help Wings rally past Mystics, 94-86

WASHINGTON (AP) — Arike Ogunbowale scored 27 points, Allisha Gray had 21 and the Dallas Wings overcame a 15-point second-quarter deficit to beat the Washington Mystics 94-86 on Friday night. ... Read more »

Resigning North Dakota senator led lawmakers in travel costs

The Associated PressFILE – North Dakota Sen. Ray Holmberg listens during a joint House and Senate Appropriations Committee meeting at the Capitol in Bismarck, N.D., on Jan. 7, 2009. Holmberg, ... Read more »

Residents in picturesque California county hit with gas prices topping $7 a gallon

A California county known for its spectacular mountains and proximity to Yosemite National Park has been paying the nation’s highest gas prices. Read more »

Boudreau to return as coach of Canucks next season

VANCOUVER, British Columbia (AP) — Bruce Boudreau will return as coach of the Vancouver Canucks next season after helping to turn the struggling NHL club around as a midyear replacement. ... Read more »

New Zealand leader Jacinda Ardern tests positive for COVID

On Location: May 13, 2022 Catch up on the developing stories making headlines.The Associated Press WELLINGTON, New Zealand — New Zealand Prime Minister Jacinda Ardern has tested positive for COVID-19 ... Read more »

Today in History for May 14th

Highlights of this day in history: Colonists go ashore in Virginia to set up Jamestown; Lewis and Clark begin to explore Louisiana Territory; Israel founded; Skylab launched; Movie producer George ... Read more »

Twitter CEO expects Elon Musk acquisition to close, addresses spending cuts

Musk is awaiting details supporting calculations that spam, fake accounts represent less than 5% of Twitter's users Read more »

Padres: No cancer found during Bob Melvin's prostate surgery

SAN DIEGO (AP) — The San Diego Padres say no cancer was found when manager Bob Melvin had prostate surgery on Wednesday. Melvin, 60, was recovering at home Friday after ... Read more »

Renovated NYC museum shows indigenous perspectives

The American Museum of Natural History in New York City recently finished a major renovation of its exhibition on the native peoples of the northwest coast of North America. Curators ... Read more »

Police release 911 calls in Gilgo Beach case

A woman who disappeared in a beach community on New York’s Long Island more than a decade ago, sparking an investigation into a possible serial killer, said “there’s somebody after ... Read more »

Academy Awards set 2023 Oscars for March 12

The Associated PressFILE – Oscar statue on the red carpet at the Oscars on Sunday, March 27, 2022, at the Dolby Theatre in Los Angeles. Next year’s Academy Awards will ... Read more »

Actor Fred Ward, of 'Tremors,' 'The Right Stuff' fame, dies

The Associated PressFILE – Fred Ward, a cast member in “30 Minutes or Less,” poses at the premiere of the film in Los Angeles on Aug. 8, 2011. Ward, a ... Read more »

Judge refuses to drop elections suit against Trump, media

NEW YORK — A Colorado judge on Friday denied motions to dismiss a defamation lawsuit filed by an election systems worker against former President Donald Trump’s campaign, two of its ... Read more »

Q&A: Becky G unveils every side of herself in latest album

The Associated PressFILE – Becky G appears at the Oscars in Los Angeles on March 27, 2022. Beck G’s latest album is “Esquemas.” (AP Photo/Jae C. Hong, File) NEW YORK ... Read more »

North Korea reports 21 new deaths as it battles COVID-19 outbreak

SEOUL, South Korea — North Korea reports 21 new deaths as it battles COVID-19 outbreak. Read more »

North Korea confirms 21 new deaths as it battles COVID-19

SEOUL, South Korea — North Korea says 21 people died and 174,440 people were newly found with fever symptoms on Friday alone as the country scrambles to slow the spread ... Read more »

White Sox place Giolito on COVID list, activate Vaughn

The Chicago White Sox placed ace Lucas Giolito on the COVID-19 injured list and activated outfielder Andrew Vaughn following a rehab assignment with Triple-A Charlotte on Friday. Giolito began experiencing ... Read more »

Traded back and forth, Ford learns to live out of suitcase

NEW YORK (AP) — Mike Ford has learned to travel light — and quickly. Since the start of the season, the 29-year-old first baseman has played for Tacoma, San Francisco ... Read more »

Falcon 9 rocket launches Starlink satellites

A SpaceX Falcon 9 rocket launched 53 Starlink satellites to low-Earth orbit from California on Friday. (May 13) Read more »

Celtics' Robert Williams remains out for Game 6 vs. Bucks

MILWAUKEE (AP) — Boston forward/center Robert Williams missed his third straight game with an injured left knee as the Celtics tried to keep their season alive Friday night in Game ... Read more »

Padres sign Robinson Canó, plan to use him off the bench

ATLANTA (AP) — The San Diego Padres have signed veteran second baseman Robinson Canó to a major league contract and plan to use him as a left-handed bat off the ... Read more »

WNBA star's Russia detention extended by 1 month

The lawyer for WNBA star Brittney Griner says her pre-trial detention in Russia has been extended by one month. Alexander Boykov told The Associated Press the relatively short extension indicated ... Read more »

Louisiana justices toss COVID-related charges against pastor

Hundreds of thousands of Americans fighting long-haul symptoms from COVID-19 Dr. David Putrino from Mount Sinai Health System and COVID long-hauler Joel Fram discuss the long-term effects of the disease.The ... Read more »

Sandy Hook lawsuits against Alex Jones on track to resume

The Associated PressFILE – This Tuesday, Dec. 11, 2018, photo shows radio show host and conspiracy theorist Alex Jones at Capitol Hill in Washington. The Sandy Hook families’ lawsuits against ... Read more »

Rockies' Bryant closer to return after cortisone shot

DENVER (AP) — Colorado Rockies outfielder Kris Bryant took swings in the cage Friday for the first time since he was sidelined with a sore back nearly three weeks ago ... Read more »

Mariners demote Jarred Kelenic to minors after poor start

NEW YORK (AP) — Rather than make his Citi Field debut against the team that traded him, Jarred Kelenic was demoted to Triple-A Tacoma by the Seattle Mariners on Friday ... Read more »

Biden: ASEAN partnership 'critical' in this moment

Looking to strengthen ties, President Joe Biden welcomes leaders from the Association of Southeast Asian Nations to Washington for the first time. “We’re launching a new era in U.S.-ASEAN relations,” ... Read more »

Phil Mickelson will not defend his title at next week's PGA Championship

Phil Mickelson caught lightning in a bottle last year at Kiawah Island, winning a major championship at 50 years of age. The fairways flooded, and the golf world stood and ... Read more »

Tennessee Titans' Malik Willis on Ryan Tannehill's mentorship comments: 'Everything is cool'

The Tennessee Titans didn’t take issue with Ryan Tannehill’s comments about mentoring third-round rookie Malik Willis. Willis and coach Mike Vrabel were asked about Tannehill’s scrutinized remarks following the first ... Read more »

Lawyers plan suit against Lufthansa over Jewish passengers

Lawyers for 26 passengers said Friday they told Lufthansa that they will sue the German airline for refusing to let members of a large group of Orthodox Jewish passengers board ... Read more »

Wild face offseason after yet another early ouster

While the Minnesota Wild were stacking up franchise records and securing the extra home game for the first round, general manager Bill Guerin carefully acknowledged a “great year” for the ... Read more »