10 Things that make you look tired

Sleep deprivation is one of the most common energy sappers but not the only one. Here are a few things that could be making you sluggish.

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When you are immobile and inactive for hours, you are likely to feel very tired later. Physical activity helps your cardiovascular system run more efficiently, and delivers oxygen and nutrients to your tissues. Stay active to save energy that may otherwise work against you.

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Exercising beyond your abilities can elevate the stress hormone cortisol, and leave you tired. Also, physical activity releases serotonin and adenosine hormone. As these hormones help regulate sleep rhythms, you may be in trouble if you over exercise.

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Not drinking enough water can make you lethargic. Even moderate levels of dehydration can make you feel mentally weary and keep you from giving your best. Down a glass or two of water when you feel worn out.

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Food is the fuel for your body. When you are asleep at night, the body uses the food you had at night to keep your blood pumping and the oxygen flowing. When you wake up in the morning, you have to refuel with food. When you miss breakfast, you feel sluggish.

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Junk foods are loaded with sugar and simple carbohydrates that contribute to a spike in blood sugar. Constant blood sugar rise followed by sharp drops can cause fatigue over the course of the day. Make healthy food choices to stay active and keep fatigue at bay.

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You need vitamin C to keep fatigue at bay. But when you lack vitamin C, you may experience fatigue. The same happens when your body does not have enough magnesium. Magnesium deficiency is commonly a result of consuming excess alcohol and the oral contraceptive pill intake.

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Do you rely on caffeine to get through the day? Too much caffeine can interfere with your sleep-wake cycle and make you look tired the next day. A study in the Journal of Clinical Sleep Medicine found that consuming caffeine even six hours prior to bedtime affects sleep and can have surprising affects such as tiredness.

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You are a people-pleaser. To keep everyone happy, you expend your own energy and happiness. This behaviour doesn’t give the body enough rest and rejuvenation. It not only makes you tired but can also make you resentful and angry at times. When your boss wants you to work throughout the weekend, you don't have to say yes.

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Lethargy can be due to medical conditions. If you’ve been worn out for months without a reason, it could be chronic fatigue syndrome. Celiac disease, anaemia, depression and sleep apnoea are among other medical conditions that can make you tired.

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There are certain drugs that can sap energy and make you tired. Antidepressants and certain beta-blockers for migraines or to treat high blood pressure are often linked to fatigue. If there is a medicine that you suspect is making you lethargic, see your doctor for an alternative.

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