Why Am I So Damn Tired All Of The Time?
Sometimes, it really is crazy that no matter how much sleep I get (I pretty much make it a priority to get no less than six hours every night), I can still end up feeling mad tired. Sometimes, it's right when I wake up, other times it's around lunchtime. I work from home, so while I do know that it can ever hurt a sistah get a catnap in on the regular, I've gotta admit that sometimes, even that isn't enough. Since I don't wanna walk around feeling worn out and weary all of the time, I decided to do a little research.
If you read the title of this article and was like, "Yeah. Why is that?", while I don't promise to provide all of the answers, I'm hoping that this will at least point you into the direction of connecting some dots, so that you can go throughout your day feeling energized instead of drained (because feeling drained sucks).
Some Pretty Common Causes of Fatigue
So, what exactly is fatigue? It's when you are constantly feeling tired or exhausted, sometimes with no clear understanding of why. When it comes to what causes this to happen, there are a variety of things. Sometimes it's due to not getting enough rest (if you're getting less than six on the regular, that's not good, wise or healthy; try and make sleep a top priority). If you are anemic or borderline anemic, this can sho 'nuf zap your energy. Allergy season is a huge fatigue trigger. Depression or anxiety is another one (because it's hard to relax and rest when you're feeling low or your mind is working into overtime).
Heart disease is yet another cause of fatigue. Did you know that food allergies are as well? That actually makes a lot of sense because, since food is designed to fuel us, if your body rejects it for some reason, how do you get the nutrients that you need? An underactive thyroid, diabetes and a poor diet are also things that can lead to you feeling tired all of the time. Oh—so can a lack of exercise because when your body becomes lethargic, that can also fatigue you.
When Should You See a Doctor for Fatigue?
The reason why it's so important to know the various (main) causes of fatigue is so you can decipher what you can do on your own vs. when you need the help of a medical professional. In a sec, I will share some energy restoration hacks that can help you to get closer to your goal of feeling revived again. However, if after a couple of weeks, none of those things work and/or you've got symptoms like unexplained weight loss, shortness of breath, body inflammation, numbness, blurry vision, nonstop headaches or migraines, constant muscle weakness or cramping—all of these point to indications that there could be an underlying health issue that you may not be aware of.
Make an appointment with your physician as soon as possible, so that they can run tests and let you know for sure what is going on. Also, if your doctor does offer up a clean bill of health, it can't hurt to schedule a session or two with a reputable therapist/counselor/coach. Sometimes physicians aren't able to pick up on emotional stress or trauma and that also could be a reason why you are feeling the way that you do.
Mental health is vital when it comes to feeling energized too. Make it a priority as well. Now for the DIY hacks.
10 Quick Hacks for Boost Your Energy Levels
1. Pay attention to your posture.Â
Here's something that's interesting. Did you know that if you slouch it can make you tired? The reality is that when your bones are in alignment, it makes your muscles do much less work which means that your body, overall, is less weary. So, sit up straight in that office and chair. Watch the burst of energy that this one shift in your daily routine is able to provide.
2. Depend on sugar and caffeine for energy? Watch how often you do.Â
If sugar and caffeine are the two things that you rely on in order to get the energy boosts that you need, they actually could be working against you rather than for you, long-term. The reality is that sugar causes your blood sugar level to spike and then tank (which is why you can be hyper one moment and exhausted the next). As far as caffeine goes, while it has the ability to temporarily suppress your body's sleeping mechanism, it doesn't actually "produce" energy at all.Â
This is one of the reasons why, if you're tired, you can oftentimes find yourself needing more and more of it throughout the day. Sugar and caffeine are "fixes", not a real solution. You'd be better off checking out our article, "In A Bad Mood? These Foods Will Lift Your Spirits!" and snacking on something from there instead.
3. Sniff some citrus essential oil for an energy boost.Â
Sometimes, we underestimate our sense of smell. That said, if you're looking for an immediate midday pick-me-up, something that you might want to try doing is putting some citrus (sweet orange or lemon) essential oil on a pressure point like your temples or your wrists. It's the kind of oil that can enhance your mood and invigorate you. Just make sure that if you put it on your face that you dilute it a bit with a carrier oil like sweet almond or grapeseed; sometimes essential oils are a little on the strong side.
4. Take several online breaks.Â
I semi-recently checked out an article that said "infomania" can actually cause our IQ level to drop. The reality is that constantly checking emails and being on social media can overwhelm our mental circuits and totally zap our energy. This is why it's a good idea to take several online breaks throughout the day and to set firm "off hours" at night.
Whatever is happening out in cyberspace will be there when you return. Trust me.
5. Chew some gum.Â
A lot of us chew gum simply because we like the taste of it. But there are actual benefits that come with putting a piece of it into your mouth. Gum has been proven to reduce anxiety and stress levels, increase your alertness, help you to focus better and, because a minty flavor has the ability to stimulate blood flow as well as your senses, chewing something like peppermint or wintergreen gum can actually make you more alert too.
6. Spend some time outside.Â
First up, indoor air pollution is oftentimes 3-5 times worse than the pollution that is outside. Taking in too much "yuck" can drain you, off top. Also, there is a pretty common connection between low energy levels and Vitamin D deficiency. Since the sun is a great source of Vitamin D, that's why spending some time outdoors, perhaps during your lunch break, is such a good idea.
7. Turn the temperature up a bit.Â
This might be an ah-ha moment for you. Did you know that when the temperature drops around us, that causes our body temperature to fall as well which sends our system a cue that it's time to go to sleep (that actually provides good insight into why bears hibernate)? At nighttime, this doesn't matter much but if you're feeling chilly throughout the day, turning the thermostat up a degree or two might help you to yawn a little less.
8. Eat some honey for energy.Â
I'm a big fan of honey for a lot of reasons (check out "Manuka Honey Is The Ultimate Beauty Find"). The reason why it's a stellar energy hack is that honey is an unrefined sugar that can be easily absorbed into your system. And since carbs are what cultivate energy, it can only benefit you to take in a teaspoon of honey on the days when you feel super out of it.
9. Don't suppress your feelings.Â
Last fall, when I wrote the article, "You're Tired AF. But What Kind Of Rest Do You Need?", it explored some of the kinds of rest we need in order to feel our best selves. Well, something that I discovered about myself was that during my own fatigue moments, oftentimes it was emotionally related. Because I used to be somewhat codependent, I would sometimes stress over relationships and that would be draining. While there is definitely something to be said for being polite, respectful, and using good timing in sharing what's on your mind, if you feel weighed down on the mental tip, this too could be the cause of your tiredness. Get that ish off of your chest. You'll sleep so soundly if/once you do.
10. Have a set bedtime.Â
OK, raise your hand if you've got a scheduled bedtime. If you don't, that could be another reason why you're tired all of the time. Going to bed at the same time every night keeps your body's internal clock in great shape. This, in turn, makes it easier to fall asleep and wake up the next morning. I get that if you've got a work deadline or children, this may not always be possible. However, if you're sacrificing sleep for Netflix or Black Twitter, it's really not worth it. Create a schedule, read a book for about 20 minutes before the time you decide to go to sleep (reading poetry, non-dramatic non-fiction, Scripture, etc. has a way of settling the spirit), and watch how much better you feel. It's a proven hack that can give you a boost of energy. I can vouch for it personally.
Join our xoTribe, an exclusive community dedicated to YOU and your stories and all things xoNecole. Be a part of a growing community of women from all over the world who come together to uplift, inspire, and inform each other on all things related to the glow up.
Featured image by Shutterstock
- 5 Ways To Boost Your Energy Without ​Caffeine - xoNecole ... ›
- How To Handle "Purpose Fatigue" - xoNecole: Women's Interest ... ›
- If You Tired, Be Quiet & Go To Sleep - xoNecole: Women's Interest ... ›
- 10 Types Of Rest You Desperately Need - xoNecole: Women's ... ›
- I'm Too Tired To Have Sex - xoNecole: Women's Interest, Love ... ›
- 10 Foods That Trigger Migraines - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- How To Handle "Purpose Fatigue" - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- Why Am I Always Tired? 12 Causes Of Low Energy And Extreme ... ›
- Why Am I So Tired? Common Causes of Fatigue and What to Do ›
- Extreme Fatigue and Exhaustion: 10 Possible Causes ›
- Why Am I Always Tired? 7 Reasons You're Sleepy ›
- Why Am I Always So Tired? 10 Reasons You're Tired All The Time ›
- 10 Reasons You're Always Tired (And What You Can Do About It) ›
Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LISTÂ HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
Let’s make things inbox official! Sign up for the xoNecole newsletter for daily love, wellness, career, and exclusive content delivered straight to your inbox.
When discussing the topic of raising children, discipline is often the first thing that comes to mind. Children need discipline. Full stop. But what is discipline? And how do we draw the line between discipline and revenge?
The origin of the word "discipline" can be traced back to the Latin word "disciplina," which means "instruction" or "teaching." Over time, however, discipline has come to be synonymous with punishment, with parents relying on shame, fear, and/or physical pain to curb undesirable behavior.
Teaching takes time, so nipping it in the bud in whatever fashion parents deem necessary (within reason) has become the norm. But is this what’s best for children? And when does it become less about curbing undesirable behavior and more about getting our licks back for offenses we feel our children should know better to do?
In my work as a parenting coach, I’ve often heard parents say, “I asked him nicely three times before spanking him. He didn’t stop doing it until I did, so clearly talking doesn’t work.”
And the parent isn’t wrong. Talking often doesn’t work the first, the third, or the even the 10th time. And the reason is directly tied to brain development.
Children cannot and do not process information the way an adult can. Auditory processing is not fully developed until a child is 14 or 15 years old. And even then, if a child has auditory processing delays or Auditory Processing Disorder (APD), they may always struggle with processing auditory commands. According to Susie S. Loraine, MA, CCC-SLP, the term auditory processing refers to how the brain perceives and interprets sound information. Several skills determine auditory processing ability—or listening success. They develop in a general four-step hierarchy, but all work together and are essential for daily listening.
Without this understanding, discipline can easily become revenge because parents will then view their child’s misdeeds as a personal slight. Instead of teaching them to do better, parents now want to show them the consequences of not doing better. This is why it's imperative for parents to discern between discipline and revenge to maintain healthy relationships with their children.
5 WAYS TO DISTINGUISH BETWEEN PARENTAL GUIDANCE AND RETALIATION:Â Â
​Understanding The Intent
Discipline is rooted in love and concern for the child's well-being. It focuses on teaching lessons and helping children understand the consequences of their actions. Conversely, revenge-driven actions stem from a desire to inflict pain or punishment as payback for perceived slights or disobedience. Parents should reflect on their motives before taking disciplinary actions. Ask yourself whether your intention is to help your child learn or to make them suffer for upsetting you.
Example: If a child accidentally breaks a valuable item, a disciplinary response would involve discussing the importance of being careful and working with the child to come up with a way to replace or fix what they’ve broken. On the other hand, a vengeful reaction might involve yelling, harsh punishment, or bringing up past mistakes to intensify guilt.
​Maintaining Emotional Regulation
Effective discipline requires parents to remain calm and composed, even in challenging situations. It's natural to feel upset or frustrated when children misbehave, but responding with anger or resentment can escalate the situation and blur the line between discipline and revenge. Before addressing the issue, take a moment to breathe and collect your thoughts.
Example: If a child cannot follow instructions, a disciplined response would involve calmly explaining why their cooperation is necessary in working with the child to accomplish the goal. Conversely, a retaliatory response might involve shouting, name-calling, or resorting to physical punishment out of anger.
​Promoting Growth and Learning
Discipline should always aim to promote growth and learning. It involves guiding children toward making better choices and understanding the impact of their actions on themselves and others. Effective discipline strategies include positive reinforcement, setting clear expectations, and providing opportunities for reflection and growth.
Example: If a child repeatedly forgets to complete their chores, a disciplinary approach would involve discussing the importance of responsibility and finding solutions together, such as creating a chore chart or setting reminders with Siri or Alexa. In contrast, a revenge-driven response might involve imposing overly harsh punishments or belittling the child, which can undermine their self-esteem and hinder their ability to learn from their mistakes.
Momo Productions/Getty
Building Trust and Communication
Trust and open communication are essential components of a healthy parent-child relationship. Discipline should strengthen this bond by fostering trust and encouraging children to confide in their parents without fear of judgment or retaliation. When children feel safe and supported, they're more likely to accept discipline as a form of guidance rather than punishment.
Example: If a child admits to breaking a rule or making a mistake, a disciplined response would involve listening to their perspective, discussing the consequences of their actions, and working together to find a solution. Conversely, a retaliatory response might involve accusations, blame, or shutting down communication, which can erode trust and damage the parent-child relationship.
Seeking Professional Guidance
Parenting is a learning journey, and, disciplining children is a delicate balance between guiding them toward responsible behavior and nurturing their growth. By understanding the intent behind our actions, maintaining emotional regulation, promoting growth and learning, building trust and communication, and seeking professional guidance when needed, as parents we can help our children built on love, respect, and understanding.
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by Courtney Hale/Getty Images