Habits, food, environment, rest, activities, and health are among the many factors that affect well-being, particularly an individual's energy level. Although many attribute tiredness and a sense of fatigue to insufficient sleep, and ultimately sleep debt, the truth is that humans can operate at optimal levels without the complete 8-hour sleep. In fact, quite a few find that the sense of tiredness may still pervade despite sufficient sleep.
Sleep To Live Institute director, Dr. Robert Oexman, says: "Technology is a big part of the problem. Smart phones, tablets, laptops, televisions and even video games have all affected our sleep. Years ago, people left work at the end of the day and there was no work after that. These days, people go to bed with their cell phones."
With possible causes stripped down to habits, here are a few ones by Bustle that may contribute to the daytime lethargy and sleepiness that get in the way of a maximised day:
#1 Spending full days in front of the computer
Psychotherapist Kelley Kitley says: "Most people have an attention span of 90 minutes then need a break." Respect this need and avoid unbroken session in front of the computer to prevent energy levels from being pulled down.
#2 Dehydration
Dr. Avni Mahiji explains: "Being even slightly dehydrated - as little as two percent of normal fluid loss - takes a toll on energy levels." This affects the heart's performance and the circulation of nutrients and oxygen in the body.
#3 Missed Breakfasts
Dr. Mahiji says: "When you wake up in the morning, you should eat breakfast to give you a boost of energy that your body has burned while you were asleep." Experts suggest eating breakfast within one hour of waking up, others advise making the 10:00AM cut-off for this essential meal. Going protein-rich than carb-heavy is also a good way to ensure good energy levels throughout the day.
#4 Sleeping with gadgets close by
Dr. Mahiji cautions: "The glaring light of a tablet, smartphone, or your computer's backlit screen can throw off your body's natural circadian rhythm by suppressing melatonin, a hormone that helps regulate sleep and wake cycles. Sensitivity to the digital glow of tech toys can vary from person to person, but in general it's a good idea to avoid all technology for one to two hours before bedtime."
#5 Drinking alcohol
Alcohol affects the brain pattern and according to Dr. Shilpi Argawal: "A glass of wine before bed may sound relaxing, but having a drink before right before sleep decreases your ability to fall asleep and makes our sleep less restorative."
#6 Too little time outdoors
Dr. Argawal highlights: "Often times, especially in the winter months, we are minimally exposed to sunlight. This can affect our circadian rhythm and our body's ability to secrete melatonin, which can affect our energy levels and make us feel more tired and lethargic." Try to catch some healthy rays at least 5 minutes each day.
#7 Too little or no regular physical activities
The effect of very little, even irregular, amount of physical activities is explained by Dr. Argawal. "Several research studies show that regular exercise helps us to get to sleep more quickly and stay asleep for longer. If you are skipping the gym regularly, you are likely to feel exhausted because you see larger energy dips and get fewer hours of deep sleep."
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