For some time now, you have noticed that you are always tired, no matter how many hours you spend in bed? It may be time to get rid of one of those 12 bad habits that are often overlooked and responsible for chronic fatigue.

You don't drink enough water

Although water is essential to all vital processes of the body, many neglect it.

They don't know how wrong they are: several studies have shown that chronic dehydration affects mood, significantly increases fatigue, and decreases alertness1. That is why (among other things) it is advisable to drink 2-3 liters of water per day, or even more in case of intense physical training.

You have dietary deficiencies

Several nutrients – including iron, zinc, calcium, magnesium, and B-complex vitamins – play an important role in the chemical balance of the brain.

A deficiency in either of these nutrients can lead to a decrease in sleep quality and therefore a feeling of fatigue. In case of persistent fatigue, it may therefore be relevant to do a complete blood test to detect nutrient deficiencies.

You don't do enough exercises

Several studies have found a correlation between lack of exercise, chronic fatigue, and low cortisol levels.

Quickly, we fall into a vicious circle: fatigue discourages the individual from practising physical activity, which reinforces the feeling of fatigue. It is recommended to practice the equivalent of at least 1 hour of brisk walking per day.

You don't eat enough in the morning

While recent studies have shown that breakfast is not essential in itself (and that it does not allow you to lose weight), it is recognized that eating in the morning is beneficial for physical and cognitive performance.

Glucose deprivation caused by fasting for several hours leads to a drop in blood glucose, quickly followed by disturbances in brain function1: attention is slowed down.

Starting early in the day without having a snack can therefore explain a feeling of fatigue throughout the morning.

Your workspace is not tidy

This may seem strange: an unsigned desk could restrict your ability to concentrate and increase the feeling of fatigue1...

To avoid this, nothing could be simpler: at the end of each day, be sure that nothing is lying around on your desk so that you can ideally start the next day. Above all, do not wait to be overwhelmed by a disorder before taking matters into your own hands!

You are to perfectionist

Perfectionism is a personality trait that can quickly lead to burnout.

Unrealistic goals, fear of failure, and excessive self-criticism are all factors directly related to poor restful sleep and fatigue at all times.

If you are in this case, several tips are available to you: make an appointment with yourself (through a journal for example), set priorities (and stick to them), limit your time...

You snore and have sleep apnea

It should be known, snoring, sleep apnea, can harm sleep insidiously and cause chronic fatigue.

If multiple factors are at play, the frequency of sleep apnea is 12 to 30 times higher in people with obesity. A loss of 7 kg may be enough to reduce snoring and improve sleep. Snorer as well as a partner!

You don't know how to say no

Still, feeling overwhelmed? Do you feel like you never give your opinion, that you are suffering, that you are being crushed?

Perhaps you suffer from an inability to say no, in your private life as well as in your professional environment. If this is the case, look no further: this "disability" is probably one of the culprits of your chronic fatigue, as several studies have shown.

You abuse your sleep on weekends

Every Monday, it's the same song: you feel tired and have trouble getting up. And for good reason! You have the feeling that you have only managed to sleep a few hours. This is not an impression: it seems that the night from Sunday to Monday is the least conducive to falling asleep and restful sleep.

This is simply explained by the upheaval in the sleep rhythm caused by the two days of rest: for many, Friday and Saturday nights are an opportunity to go to bed later and therefore to sleep in. The body is out of control and makes you pay for it, it's the same mechanism that operates when you experience jet lag.

You use your mobile phone in bed

Looking at your phone, tablet, or e-reader in bed is not recommended if you want to get a good night's sleep.

The light released by these devices slows down the production of melatonin (sleep hormone). The direct action of the light delivered by a screen stimulates the visual pathways and acts on the internal biological clock when viewed1.

According to a study2, looking at the screen of an electronic device before bed reduces the quality of sleep. In the long term, this use is harmful and can cause significant sleep disorders, which severely affect daily life. A possible solution: use filters that block the blue light emitted.

You ingest too much caffeine during the day

The Caffeine found in coffee, tea, chocolate, and energy or soft drinks should be avoided before going to bed. It persists in the body between 3 and 5 hours and disrupts sleep cycles.

One study1 showed that consuming a drink that contains caffeine between 0 and 6 hours before bedtime significantly reduced sleep duration. Indeed, even when consumed 6 hours before bedtime, it would lose nearly an hour of sleep!

You consume alcohol in the evening

Do you think alcohol makes it easier to fall asleep? Undoubtedly, but in reality, it significantly reduces the quality of sleep.

This is because drinking alcohol after dinner can blow up the first sleep cycle, which is called calm wakefulness. During it, the brain is still active, but the body relaxes. Alcohol also causes regular awakenings due to adrenaline secretions and disrupts sleep cycles because it blocks the entry of tryptophan into the brain.

In addition, since it dehydrates, it frequently happens that the person wakes up in the middle of the night to drink a glass of water. Sleep is, therefore, less regenerative and less restful.