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Vitamin for tired all the time*

'Why Am I So Tired?' 14 Reasons You're Tired All the Time

Lack of sleep isn’t the only thing sapping your energy (though recent data shows over a third of US adults sleep less than seven hours a night) Little things you do (and don’t do) can exhaust you both mentally and physically, which can make getting through your day a chore Here, experts reveal common bad habits that can make you feel tired, plus simple lifestyle tweaks that will put the pep back in your step

You skip exercise when you’re tired

Being even slightly dehydrated—as little as 2% of normal fluid loss—takes a toll on energy levels, says Amy Goodson, RD, a dietitian for Texas Health Ben Hogan Sports Medicine The average American doesn’t drink enough water at just about four cups a day, according to research Dehydration causes a reduction in blood volume, explains Goodson, which makes the blood thicker This requires your heart to pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs To calculate your normal fluid needs, take your weight in pounds, divide in half and drink that number of ounces of fluid a day, Goodson recommends

You’re not consuming enough iron

Striving to be perfect—which, let’s face it, is impossible—makes you work much harder and longer than necessary, says Irene S Levine, PhD, professor of psychiatry at the New York University School of Medicine “You set goals that are so unrealistic that they are difficult or impossible to achieve, and in the end, there is no sense of self-satisfaction” Levine recommends setting a time limit for yourself on your projects, and taking care to obey it In time, you’ll realize that the extra time you were taking wasn’t actually improving your work

You make mountains out of molehills

The food you eat fuels your body, and when you sleep, your body continues using what you consumed at dinner the night before to keep your blood pumping and oxygen flowing So, when you wake up in the morning, you need to refuel with breakfast Skip it, and you’ll feel sluggish “Eating breakfast is like starting a fire in your body by kickstarting your metabolism,” Goodson says Goodson recommends a breakfast that includes whole grains, lean protein, and healthy fat Good examples include oatmeal with protein powder and a dab of peanut butter; a smoothie made with fruit, protein powder, low-fat milk, and almond butter; or eggs with two slices of whole-wheat toast and low-fat Greek yogurt

People-pleasing often comes at the expense of your own energy and happiness To make matters worse, it can make you resentful and angry over time So whether it’s your kid’s coach asking you to bake cookies for her soccer team or your boss seeing if you can work on a Saturday, you don’t have to say yes Train yourself to say ‘no’ out loud, suggests Susan Albers, a licensed clinical psychologist with Cleveland Clinic and author of EatQ: Unlock the Weight-Loss Power of Emotional Intelligence “Try it alone in your car,” she says “Hearing yourself say the word aloud makes it easier to say it when the next opportunity calls for it”

You work through vacation

Checking your email when you should be relaxing by the pool puts you at risk of burnout, says Lombardo Unplugging and allowing yourself to truly unwind allows your mind and body to rejuvenate and return to the office stronger “When you truly take breaks, you will be more creative, productive, and effective when you return,” says Lombardo

You have a glass of wine (or two) before bed

You check e-mails at bedtime

You rely on caffeine to get through the day

You stay up late on weekends

Burning the midnight oil on Saturday night and then sleeping in Sunday morning leads to difficulty falling asleep Sunday night—and a sleep-deprived Monday morning, says Dr Towfigh Since staying in can cramp your social life, try to wake up close to your normal time the following morning, and then take a power nap in the afternoon “Napping for 20 minutes or so allows the body to recharge without entering the deeper stages of sleep, which can cause you to wake up more tired,” he says

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TIME may receive compensation for some links to products and services on this websiteYoure not consuming enough ironStriving to be perfectmdashwhich, lets face it, is impossiblemdashmakes you work much harder and longer than necessary, says Irene S. Offers may be subject to change without notice