5 Things That Are Depleting Your Energy

Have you been feeling tired all the time recently? Perhaps you’ve been more drained and exhausted lately compared to in the past but don’t know why. There are a number of reasons that could contribute to a lack of energy and some may be affecting you without you knowing it. So if you’re curious to know what they could be, here are 5 things that are depleting your energy. 

Number One: Revenge Bedtime Procrastination

Do you often find yourself putting off sleep for no reason? Maybe you like to put on another episode of your favorite show even though it’s one in the morning and you have to get up early the next day. Revenge bedtime procrastination is a relatively new concept and it describes the action of giving up sleep in order to have some free time to do things you enjoy. Whether you are watching videos, listening to music, playing games, or chatting online, it’s a way to regain some personal time for yourself that you might not have during the day. Unfortunately, a consequence of this habit is sleep deprivation, which can be very harmful to your mental and physical well-being. One specific effect of a lack of sleep is daytime sleepiness, which may be a cause of why you feel tired and exhausted all the time. 

Number Two: Your Diet

Have you ever paid attention to your diet? A possible cause of low energy may have to do with what and how much you eat. If you have a habit of skipping meals or tend to eat very little throughout the day, then your body may just not have enough fuel to keep you energized. At the same time, eating too much in one sitting can also make you feel tired and sluggish afterward. What you eat can also affect your energy levels. A study in 2018 that looked at the relationship between dietary patterns and sleepiness levels found that those with a diet high in vegetables and fats had lower levels of sleepiness afterward than those who had a diet high in processed meats, fast food, and soft drinks. Remember that balance is key. So the next time you’re feeling unusually tired, take a look at the foods that you’re eating. 

Number Three: Too Much Screen Time

How much time do you spend on your phone? Whether it’s looking at your laptop, tablet, or mobile device, looking at a screen for too long can take a toll on your health. Too much screen time can lead to eye fatigue, where you experience tired eyes, difficulty concentrating, and headaches. On top of this, the blue light that comes from your screens stimulates a part of your brain that keeps you alert. As a result, it can affect and disrupt your natural sleep cycle which may disturb your quality of sleep, making you feel more tired and exhausted the next day. 

Number Four: Perfectionism

Are you always worrying over the tiniest mistakes? Perfectionism isn’t necessarily all bad. In fact, many researchers tend to look at perfectionism in two dimensions: ‘perfectionistic strivings,’ which is when you set high standards or expectations for yourself, and ‘perfectionistic concerns’, which is when you’re being overly critical of yourself and when you worry about making mistakes. Studies from 2018 and 2021 that looked at the relationship between perfectionism and burnout both found that it is high levels of perfectionistic concerns, not perfectionistic strivings that can make you more prone to experience exhaustion and burnout. So if you notice that you tend to be very harsh and critical of yourself, try to remind yourself to be more compassionate and kind. The pressure you put on yourself may only end up hurting you in the long run. 

Number Five: Toxic Relationships

Have you ever felt exhausted after talking to a partner, friend, or family member? Perhaps they never respect your boundaries, are constantly pointing out your flaws and insecurities, or tend to make you feel guilty or bad about yourself whenever you’re together. Whatever it is, being in an unhealthy relationship can harm your mental health and drain your energy. When you spend most of your time and effort trying to make them happy and to make the relationship work when they’re not putting in the same effort, it can feel frustrating, tiring, and exhausting. So if you find yourself in a lot of one-sided relationships, it may be time to re-evaluate your bond with them. After all, you deserve to be in a healthy and supportive relationship. 

References: 

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Gaba, Sherry. “What Is A Toxic Relationship?”. Psychology Today, 2021, https://www.psychologytoday.com/us/blog/addiction-and-recovery/202103/what-is-toxic-relationship.

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Heid, Markham. “Why Do You Get Sleepy After Eating? These Are The Top Theories”. Time, 2019, https://time.com/5515553/sleepy-after-eating/.

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Martins, Andressa J. et al. “Prudent Diet Is Associated With Low Sleepiness Among Short-Haul Truck Drivers”. Nutrition, vol 63-64, 2019, pp. 61-68. Elsevier BV, https://doi.org/10.1016/j.nut.2018.11.023. Accessed 4 Dec 2021.

Spagnoli, Paola et al. “Perfectionism And Burnout During The COVID-19 Crisis: A Two-Wave Cross-Lagged Study”. Frontiers In Psychology, vol 11, 2021. Frontiers Media SA, https://doi.org/10.3389/fpsyg.2020.631994. Accessed 4 Dec 2021.

Suni, Eric. “Revenge Bedtime Procrastination: Definition & Psychology | Sleep Foundation”. Sleepfoundation.Org, 2021, https://www.sleepfoundation.org/sleep-hygiene/revenge-bedtime-procrastination.