Why you're always tired

### Understanding Chronic Fatigue in Young People

Chronic fatigue is a common issue that many young people, including teens and those in their twenties and thirties, are experiencing today. While we often associate fatigue with older age, it’s surprising to see how prevalent this issue is among younger demographics. Instead of the youthful exuberance one would expect, many individuals in this age group are facing sluggishness and a sense of dread that can significantly impact their daily lives.

Having experienced this chronic tiredness myself, I felt compelled to delve deep into the causes and solutions that could help restore energy levels. What I found was enlightening: the keys to overcoming fatigue often lie in the basics—sleep, exercise, and diet. However, many of us fall into the trap of treating these essentials as mere checkboxes on a to-do list. We think, “I get enough sleep, I exercise regularly, and I eat well,” yet we still feel drained. This realization drove me to look closer at how I was managing these foundational elements in my life.

### The Role of Caffeine

One significant change I made was addressing my caffeine consumption. Caffeine is a staple for many of us, providing that quick boost when we need it most. However, there’s a common misconception about how long caffeine affects our bodies. While we often hear that caffeine lasts about five to seven hours, that’s only the half-life of the substance. This means that after five to seven hours, half of the caffeine is still in your system, and it takes another five to seven hours for half of that to leave.

For instance, if you have a cup of coffee at 4 PM, there’s a good chance that by 11 PM, half of that caffeine is still affecting your body. This lingering caffeine can significantly impair the quality of your sleep—the very sleep that is critical for memory consolidation, muscle recovery, and overall health. To combat this, I made the decision to stop consuming caffeine after lunchtime. By doing so, I ensured that I could wind down effectively in the evening and enjoy restorative sleep.

### Prioritizing Sleep

The importance of sleep cannot be overstated. Many people have heard that we need approximately eight hours of sleep per night, but achieving that duration means you may need to spend even more time in bed. Personally, I take about 30 to 45 minutes to fall asleep. Therefore, I needed to adjust my schedule and give myself a bit more time to ensure I was actually getting the rest I needed. By increasing my sleep opportunity, I noticed a cumulative effect over time. The more I prioritized getting enough sleep, the more my overall energy levels improved.

### Fixing Circadian Rhythm

Our bodies are governed by circadian rhythms, which act as internal clocks that signal when to feel awake and when to wind down. A significant factor influencing these rhythms is light exposure—both natural and artificial. It’s well-known that blue light from screens can trick our brains into thinking it’s daytime, inhibiting the production of melatonin, the hormone that helps us sleep.

To enhance my circadian rhythm, I made a conscious effort to limit screen time in the hour or two before bed. Additionally, I took measures to darken my sleeping environment. I pinned blackout curtains over my windows, which prevented any early morning sunlight from interrupting my sleep. These changes helped signal to my brain that it was time to rest, allowing me to drift off more easily.

### Breathing Techniques

Another adjustment that may seem minor but had a significant impact was my approach to breathing during sleep. I often found myself waking up at night feeling congested, which led me to mouth breathe. Research suggests that nasal breathing is healthier and can even improve sleep quality. Inspired by a book called *Breath* by James Nestor, I decided to try nasal strips to keep my nasal passages open during the night. This simple tweak made a noticeable difference, allowing me to breathe more easily while I slept.

### The Importance of Regular Exercise

Exercise is another crucial component of maintaining energy levels. It’s often thought that expending energy through physical activity will lead to fatigue, but the opposite is true. Engaging in regular exercise can actually boost overall energy. This connection between psychology and physiology is fascinating; what benefits the body also tends to benefit the mind.

Before I implemented regular exercise, my routine consisted of a few hockey games and short gym sessions each week, but I spent the majority of my day sitting while working. This sedentary lifestyle was draining my energy. To combat this, I began taking daily walks and even invested in a standing desk. By standing while working, I not only felt more energized but also benefited from the psychological effects of being upright and active. It was as if my body responded by providing more energy simply because I was choosing to move.

### Movement Breaks

In addition to standing while I worked, I started integrating movement into my day. I set a timer to remind myself to stand up and move every hour, taking short walks around my home or office. Even a brief one to three-minute break to stretch or walk can refresh your mind and boost energy. This practice reinforced the idea that physical activity, no matter how small, has significant benefits for maintaining energy levels throughout the day.

### Dietary Considerations

While I didn’t delve deeply into diet, it’s essential to recognize its role in overall health and energy levels. Diet can be highly individual, often influenced by genetic factors. However, a general guideline is to focus on whole foods, minimize sugar intake, and stay well-hydrated. Avoiding processed foods can also make a notable difference. The key takeaway here is that a reasonable effort in maintaining a balanced diet, in conjunction with prioritizing sleep and exercise, can lead to better energy levels.

### Conclusion

Combining good sleep hygiene, effective exercise routines, and mindful eating practices can significantly enhance your overall energy levels. For those struggling with chronic fatigue, revisiting these foundational elements can be transformative. Rather than seeking quick fixes or miracle solutions, it’s vital to integrate these core practices into daily life.

With dedication to improving sleep quality, managing caffeine consumption, staying active, and nourishing your body properly, you can reclaim the energy needed to tackle daily tasks with enthusiasm. No longer will you feel like you’re dragging through the day—embracing these changes can lead to a more vibrant, energetic life.