SO Tired All the Time? 6 Energy Vampires That Are Making You Totally Exhausted

Tired of being tired? If it seems impossible to wake up feeling refreshed or energized throughout your day, it could be because you are—or aren’t—doing some very common things.

If you want to feel refreshed again, address these six reasons for being tired:

1. You Skipped the Gym. Again.

It seems counter-intuitive: Exercising because you’re tired will give you more energy. Yet, healthy adults who participated in a University of Georgia study reported feeling less fatigue after doing just 20 minutes of low-to-moderate aerobic exercise three days a week for six consecutive weeks. Further, the Office of Disease Prevention and Health Promotion says, that in addition to reducing feelings of low energy, regular weekly exercise (at least 150 minutes of moderate intensity work) also reduces the risk of depression, an affliction often associated with chronic fatigue. Bottom line: Skipping a workout or two probably won’t hurt in the long run. Just don’t let the skipping become routine.

2. You’re Glued to Your Phone.

You just learned that lack of exercise is one of the reasons for being tired, right? So, it’s no wonder when you’re standing or sitting still, glued to your phone—your body rests and your energy levels plummet. What’s worse, is that a 2013 Kent University Study revealed that cell phones can actually disrupt physical activity and reduce cardiorespiratory fitness. So, what’s a realistic solution? Just be conscious of when you check email, go on Facebook or read the news. Take note of how long you’ve been idling. If your workout involves music, silence text and app alerts, as well as incoming calls, so that you’ll exercise uninterrupted.

3. You’re Dehydrated.

You don’t have to feel thirsty to be dehydrated, and you don’t have to perspire. It doesn’t even have to be hot outside. But, if you haven’t had enough water, you can feel lethargic, foggy and moody. So, how much water is enough? According to the Food and Nutrition Board, healthy men need about 125 ounces of water each day, while healthy women should aim for about 91. Bear in mind that these numbers refer to total daily beverage and food intake, so what you eat can play a role, too. Be sure to drink more water when you exercise and, if you hate the taste of plain water, try it ice cold, sparkling or fruit-infused. Even coffee and tea are acceptable because they contribute to your total daily water requirement, but beware the calories and fat in cream and sugar.

4. You Worry Too Much.

Anxiety can consume your thoughts and zap your energy by day and keep you wide awake at night. Almost everyone experiences stress and anxiety from time to time, but if you find yourself constantly anxious—and exhausted—you may be one of the 40 million Americans who have an anxiety disorder. Good news: Anxiety is treatable and your doctor can suggest relaxation strategies (like breathing exercises) or prescribe medication. If you’re an occasional worrier, try prioritizing your to-do list and delegating tasks wherever possible. Meditation, exercise or even talking to a good friend may help you relax as well. One of your reasons for being tired: Eliminated.

5. You Don’t Know When to Quit.

Just like anxiety, tiredness and work-related stress are common. In fact, they’re almost accepted job accompaniments in America and in many countries around the world. But, as a 2015 study by University College London found, stress and fatigue are precursors to an increased risk of heart attack and stroke. If you’re working around the clock, it makes sense. You’re sitting, over-caffeinating, stress eating, smoking (hopefully not, but perhaps) and almost definitely robbing your body of sleep. Try to avoid these habits by incorporating exercise into your day as much as possible, limiting your coffee intake to one or two cups a day and, most importantly, be honest with your manager about how many hours you’re working to find a happy work/life balance. When it comes to reasons for being tired, think of this as another issue you can control.

6. You Drink [Alcohol] Before Bed.

Like to have a glass of wine with dinner? A beer for dessert? It could be keeping you awake. Despite its reputation for curing insomnia, scientists at the London Sleep Center-Neuropsychiatry found that while alcohol has sleep-inducing benefits, it disrupts the second half of sleep, preventing you from getting the seven to nine hours of rest your body requires. If you’re going to drink alcohol, do so in moderation. This means no more than two servings per week—about 12 ounces of light beer, one and a half ounces of liquor or four ounces of a dry wine. And, be sure to enjoy it during the day for better ZZZs at night.