Why You're Always Tired (and how to fix it)

TL;DR

To feel less tired, consistently aim for seven to eight hours of sleep, align your schedule with your chronotype, and improve daily habits that affect alertness and sleep quality. Helpful changes include choosing a melodic alarm, avoiding snooze, getting bright light, staying hydrated, exercising, moderating caffeine, eating balanced whole foods, and limiting alcohol. Read on to see how each adjustment can improve your energy throughout the day.

Transcript

a portion of this video was sponsored by google career certificates do you feel tired all the time if you're anything like me who spent years of your life either waking up tired every single day or just generally feeling drained all the time it sucks except i honestly don't feel that way anymore i spent the past few years obsessing over sleep resea... Read More

Key Insights

• 😪 Lack of sleep is a common cause of feeling tired, with over 50% of people getting less than six hours of sleep consistently.
• 😪 Understanding your chronotype and aligning your sleep schedule with your natural rhythm can improve sleep quality and reduce tiredness.
• ⏰ Making changes to your morning routine, such as using melodic alarms and getting exposure to bright light, can increase alertness and reduce fatigue.
• 😪 Hydration, moderate caffeine intake, and exercise can all contribute to feeling less tired and more energized.
• 🎚️ Diet plays a role in energy levels, with whole food diets and balanced nutrition potentially leading to higher energy levels.
• 🧑‍🏭 Napping can be beneficial for productivity and reducing tiredness, but timing and duration are important factors.
• 😪 Alcohol disrupts sleep and can lead to decreased energy levels the following day.

Questions & Answers

Q: Why am I always tired, and how can I fix it?

A major cause may be insufficient sleep: over 50% of people get less than six hours per night, while seven to eight hours consistently is described as optimal. Start by increasing your sleep time, then align your schedule with your chronotype and improve habits involving alarms, light, hydration, exercise, caffeine, diet, naps, and alcohol.

Q: How much sleep do I need to feel less tired?

The transcript recommends consistently getting seven to eight hours of sleep and aiming as close to eight hours as possible. Regularly sleeping less than six hours is associated with cognitive impairment described as equivalent to being cognitively drunk.

Q: Can matching my sleep schedule to my chronotype improve my energy?

Yes, matching your schedule to whether you are naturally an early bird or night owl can improve sleep quality and help you feel less tired. Chronotypes have genetic differences, can change throughout life, and cannot always be overridden simply by choosing an earlier bedtime.

Q: What should I change about my morning alarm to feel less groggy?

Choose a melodic alarm, such as music, rather than a neutral alarm sound. Studies described in the transcript found that melodic alarms reduced perceived sleep inertia and morning tiredness while improving psychomotor abilities and attention.

Q: Does exercise help reduce tiredness?

Yes, exercise can increase total sleep time and improve sleep quality. It can also increase alertness and cognitive function while you are awake.

Q: Is caffeine a good way to combat tiredness?

Caffeine can temporarily boost energy by blocking sleep-inducing receptors in the brain. Chronic use can create tolerance, so the transcript recommends limiting caffeine to the morning or midday to reduce the risk of disrupting sleep.

Q: Can napping help me feel less tired?

Yes, a short nap of 20 to 30 minutes can reduce tiredness and increase productivity. For a longer nap, aiming for a full sleep cycle of around 1.5 hours may help avoid sleep inertia.

Q: How do diet and alcohol affect sleep and energy?

A balanced whole-food diet and fewer processed foods may support higher energy, while high-sugar, low-fiber diets are linked to poorer sleep quality. Alcohol can reduce REM sleep, cause more nighttime awakenings, impair breathing, and lower energy the following day.

Summary & Key Takeaways

• Lack of sleep is a major contributor to feeling tired, and over 50% of people get less than six hours of sleep a night.

• Understanding your chronotype, whether you're an early bird or a night owl, can help you align your sleep schedule with your natural rhythm.

• Making changes to your morning routine, such as using melodic alarms, getting exposure to bright light, and staying hydrated, can help you feel more awake and alert.