Always so tired

ashowers36

I was wondering if anyone could give me suggestions on how to keep energized through out the day. Even if I go to bed early (usually 9 or 9:30 is early) I still wake up (at 7 in the morning) feeling just plain tired. Then at 3 in the afternoon my energy level crashes (and I work till 5). I usually have to give myself like 10 to 15 minutes of rest (not sleeping or napping, just lying down in a quiet room) before I can recover enough energy to get on the elliptical machine for 30 minutes. Then after that I am still so tired, which really sucks because I never can get any weight training done, that after I take a shower I don't have the energy or will power to do anything but go to bed. But if I go to bed at 7:00 then I will be awake at like 3 in the morning which is not good. Can anyone give me some suggestions on what I can do to keep my energy level up throughout the day? Don't want to do caffeine as it cause my anxiety to flare up.

Shawshankcan

I go to bed at 9 and get up at 3:30. I come home, I workout, I get supper ready, I spent time with the wife, then I go out again and train martial arts.

Stop thinking about it and just do it.

KatLifter

I go to bed at 9 and get up at 3:30. I come home, I workout, I get supper ready, I spent time with the wife, then I go out again and train martial arts.

Stop thinking about it and just do it.

That really doesn't seem helpful.

What/how much are you eating? If you just cut your calories, that can cause decreased energy.

highmaintnance

You're diary isn't open so people can't see what you're eating. Too little calories, carbs, etc could be a reason. I was exhausted all the time when I had a vitamin D deficiency as well, so it could be medical. I hope it gets better.

KANGOOJUMPS

I thought it was helpful, just do it,,,

ashowers36

That really doesn't seem helpful.

What/how much are you eating? If you just cut your calories, that can cause decreased energy.

I am eating the 1200 net calories a day that MFP has suggested for me. I used to not eat back my exercise calories until I learned that was not what I should be doing, so now I eat them back even tough I am usually not hungry. So I am eating the 1200 calories that suggested.

kellijauch

Eat some carbs. Your body needs energy, carbs will give you that. Don't go crazy with it, but eat a balanced diet, get some sleep, and instead of focusing on what you can't do, focus on what you can and push yourself.

ltburns63

There are so many possible causes. Just being overweight can make you tired, as it does with me. I also was diagnosed with hypothyroidism about 15 years ago and now take medication for it. It could be a lack of vitamins, which you will be consuming less of if you cut back your calories. Make sure you take at least a multivitamin every day. You can also go to GNC and check for natural supplements that boost energy - make sure they don't have caffeine in them.

Shawshankcan has a point to stop thinking about it and just do it, and if you can, that's great! For me, once I get in the routine of exercising, even if it's just 15 minutes on the treadmill, that increases my metabolism and my energy levels and it gets easier. Yoga is awesome, because even though there's no cardio, it increases bloodflow in the body and helps you to relax. Stress is a huge factor for me getting tired so easily. Just DON'T GIVE UP!

kd_mazur

Have you had any testing done at your dr's office? Thyroid disorders can cause you to be unusually tired.

runningagainstmyself

I would also suggest cutting back on any caffeine you might be consuming in the evening (coffee, tea, chocolate), and any liquor, as both can seriously inhibit the quality of sleep you get through the night, which can lead to exhaustion upon waking in the morning.

KatLifter

That really doesn't seem helpful.

What/how much are you eating? If you just cut your calories, that can cause decreased energy.

I am eating the 1200 net calories a day that MFP has suggested for me. I used to not eat back my exercise calories until I learned that was not what I should be doing, so now I eat them back even tough I am usually not hungry. So I am eating the 1200 calories that suggested.

That may still not be enough, it isn't for a lot of people. I eat a minimum of 1,600 calories a day. Check out this calorie calculator. You may be able to eat more and still lose, while having more energy. www.scoobysworkshop.com/calorie-calculator/

Also, if someone is struggling, telling them to "get over it" isn't helpful, there is usually a reason

SailorKnightWing

I've been having a similar problem. I've been eating the 1400 recommended to me for the last two months, but over the last two weeks I've been really sleepy all the time. I have low blood pressure, which can make me tired, and was told to eat more salt. What does your salt intake look like?

Shawshankcan

I go to bed at 9 and get up at 3:30. I come home, I workout, I get supper ready, I spent time with the wife, then I go out again and train martial arts.

Stop thinking about it and just do it.

That really doesn't seem helpful.

What/how much are you eating? If you just cut your calories, that can cause decreased energy.

I told her what I do. I had problems with motivation, fatigue and such. In the end, I wasn't getting where I wanted, I was just making excuses. I don't, for a minute, say that every day I come in 100%. Some days I call in the workout, but I still get a workout in.

The less I think about it, the better. I don't have the opportunity to make excuses.

fjrandol

It can't hurt to go get a blood test and make sure you don't have any thyroid issues, vitamin deficiencies, etc. That being said, your diary makes me feel hungry. Maybe you just need more nutrient-rich foods? I hope you feel better soon! I have fms so I know what it's like to feel tired and not be able to "push through it".

HausfrauB

You say that you are consistent with your sleep pattern. When sleeping, do you breathe heavily or snore?

I was diagnosed with Upper Respiratory Airway Resistance - a sleep breathing disorder that was waking me up enough to prevent deep sleep (stage III), but not enough to wake me up the whole way.

Just a thought to keep in mind if other changes don't solve the problem.

bookworm_847

I agree with the advice to check your numbers with one of the calorie calculators. When I first started this, I was eating the 1200 that MFP set for me. I was always so tired. I increased my calories and am feeling much better. I don't drag as much through the day and now I have energy for my workouts. Make sure you're getting everything your body needs to keep you going!

Also, do you have sleep issues? My husband does and there are may times he'll wake up in the morning feeling like he never even slept.

Good luck to you and I hope you get it all worked out.

ashowers36

I've just made my diary public so you all can get a better idea of what I am eating. To those of you who are saying to stop thinking about it and just do it or push though it please don't take this the wrong way but it isn't really a helpful suggestion. I don't actually think about it all the time or anything. I was just sitting here at my desk job and realized that I am just always really tired and wondered if any of you guys had any suggestions on how to kick up my energy so I can get things done that need to be. I always do my cardio no matter how tired I am so I always push through it, but the house work is suffering to say the least not mention that I would like to be able to spend time with my husband without falling to sleep 2 minutes into our conversation because I am always tired.

Wicked_Angel

I had that same problem for MONTHS. I had quit smoking last year and that's when all my energy plummeted. I researched and occasionally people who quit smoking have their thyroid flat line, so I went to the doctor and after about a month of testing, my only issue was that my B, D and Iron were low, but all else was great (in fact, though I had gained 10 lbs from my last physical 5 years ago, I am actually healthier - still have to work on the weight - not healthy at all, but I don't want to squander that internal health with external lack of health).

I started taking supplements (I won't list which ones, but you can probably gather the main ones), and after a few weeks, I feel great! Now, when I don't get enough sleep (as is the case today), I feel like I could crash and burn, but I'm back to feeling rested when I sleep and have a good amount of energy throughout the day. I hope this helps.

btsinmd

Is there a chance you have sleep apnea? That could definitely cause your exhaustion.

ashowers36

You say that you are consistent with your sleep pattern. When sleeping, do you breathe heavily or snore?

I was diagnosed with Upper Respiratory Airway Resistance - a sleep breathing disorder that was waking me up enough to prevent deep sleep (stage III), but not enough to wake me up the whole way.

Just a thought to keep in mind if other changes don't solve the problem.

I don't breath heavily or snore (I know this cause I've asked my husband). I am usually so tired that I can crash right out. I will wake up multiple times in the night though (sometimes feeling really refreshed and energized, problem is that it is usually at like 3:30 in the morning and only last for a short time). I think the quality of sleep I get isn't very good but no doctor I've ever asked has given me any suggestions on what I could to do get a better nights sleep.

karenertl

I had the same problem when I worked day shift. Since I've come back to nights, I've usually had more energy.

sabified

I agree with those saying to get blood tests done to make sure it's not an imbalance somewhere.

I would like to add- check your carb levels. Even if you dont' generally go over what MFP suggests you have, you may have glutin intolerance. I used to feel very similiarly then tried going "low carb" just to see how it was... didn't see much of a difference in weight loss, but HOLY COW there was a HUGE difference in my energy levels. I didn't even know the extent of how crappy I felt until I realized how great I could feel.
I still eat carbs, just limit how much and what they're coming from. Fruits and veggies don't make a difference, but I don't have anywhere near the same amount of bread, rice or pasta as I used to and always go for a wrap or choose whole wheat if available.

_namaste_

You say you are eating 1200 calories net but I just browsed the past week in your diary and didn't see you netting 1200. Most days you were under 1000. No wonder you're tired...

First of all, you likely need a good bit more than 1200 calories to survive on and eating more will help you to lose more. When I NET 1650 cals at 5'6 and 123lbs and lose 1lb a week or more. Yep, that's right.

When you eat too little you slow everything down and unnecessarily make life a living hell for yourself.

Eat more food which will give you more energy to live, work out, be happy. I also noticed you are eating a lot of bars, shakes, etc. If you can get more whole foods in there - fruits, veggies, whole grains, etc. that would be even better. Higher protein really helps me as well when it comes to energy and feeling full and satisfied.

zevizardofoz

If you had those kind of problem before, it should be medical, check as explain above. and make sure it's not sleep apnea. If not, 1200 could be too low for you. Try multivitamins and increase a little your cal intakes. Avoid raffined sugars, prefer unrefined carbs. Too little calories and you could be tired all the time. I lost some weight eating a little more than 1200, 1400 for exemple.

bransko1982

I have the same problem, I'm ALWAYS tired (starting to think I have a disorder or something) Anyways, I've been taking some st. johns wort, Vitamin D, and B5 (or a B50 complex) to try and get my energy up (also a more natural anti-depressant avenue), but it doesn't really seem to to work all that well for me, but it might for you. I also take caffeine pills and ephedrine before my workouts to get the jump start I need in order to do a workout. (its a cheap way to make a thermogenic)
Ask your doc about dosage on the vitamins and supplements to suit you if you go that route.

ldrosophila

Just going to say this because it happened to me and I see a wedding picture. Could you be pregnant?

SirBonerFart

eat more food

Shawshankcan

I've just made my diary public so you all can get a better idea of what I am eating. To those of you who are saying to stop thinking about it and just do it or push though it please don't take this the wrong way but it isn't really a helpful suggestion. I don't actually think about it all the time or anything. I was just sitting here at my desk job and realized that I am just always really tired and wondered if any of you guys had any suggestions on how to kick up my energy so I can get things done that need to be. I always do my cardio no matter how tired I am so I always push through it, but the house work is suffering to say the least not mention that I would like to be able to spend time with my husband without falling to sleep 2 minutes into our conversation because I am always tired.

It is an internet forum, I don't take things personally here. Like I said, I went through what you did. I am telling you what worked for me. In the end, I was just making excuses. I had to stop making excuses for my inaction. I am still tired, but I function and I am getting where I want to be.

KatLifter

You say you are eating 1200 calories net but I just browsed the past week in your diary and didn't see you netting 1200. Most days you were under 1000. No wonder you're tired...

First of all, you likely need a good bit more than 1200 calories to survive on and eating more will help you to lose more. When I NET 1650 cals at 5'6 and 123lbs and lose 1lb a week or more. Yep, that's right.

When you eat too little you slow everything down and unnecessarily make life a living hell for yourself.

Eat more food which will give you more energy to live, work out, be happy. I also noticed you are eating a lot of bars, shakes, etc. If you can get more whole foods in there - fruits, veggies, whole grains, etc. that would be even better. Higher protein really helps me as well when it comes to energy and feeling full and satisfied.

^^ This
You can change your ratios of protein/carbs/fat. Proteins and fats keep you fuller longer than carbs. Especially if you are doing some weight training I would recommend more protein.

notnikkisixx

For me personally, I find myself the most tired during the work week (where I am at a desk 8-9 hours a day!) I've found that healthy snacks between meals helps stave off some of that exhaustion. Also, looking at your diary it doesn't seem like you are eating a lot of good foods, even though you're staying on track calorie-wise. I would suggest re-evaluating your food choices, try to add in more fruits and vegetables, and fewer bready carbs.

I also saw that someone suggested upping your calories, which I agree with. I did 1200 for 5 months and it was tiring. I find that I have better energy around 1400.

sirius951

Too long between meals? Maybe a little snack? Also no idea how reliable this is but a herbalist once told me that most people who come to him with lack of energy expect some fancy concoction but usually just need iron.:bigsmile: x