Do you need to be up early for work but find yourself hitting the snooze button on your alarm more than once before dragging yourself out of bed?

If this is the case, you’re not alone. If you’re wondering how to wake up early and not feel tired, the answer may lie in your sleeping habits or in what you do before you go to bed.

Obviously, you are less likely to feel tired in the morning if you are able to sleep well at night! So how can you get a good night’s sleep?

Why Am I So Tired In The Morning?

One reason that you may be tired in the morning is that you do not sleep through the night, even if you fall asleep quickly and easily.

If you wake up frequently to use the bathroom or if you are a parent of an infant that wakes up crying during the night, the reasons that you do not sleep through the night are obvious. Other reasons for being tired in the morning may not be as easy to determine, however.

One of the more common reasons for not sleeping well is an environment that does not promote sleep. If you wake up often throughout the night, be sure that the temperature in your bedroom is not too hot or too cold.

Also be sure that your bed, sheets and pillow are comfortable. If they’re not, it may be worth investing in new ones in order to improve your overall energy level and well-being.

If you still wake up often during the night, get out of bed and go into a different room until you feel tired enough to fall asleep. This trains your subconscious to recognize your bedroom as a place for sleeping.

Also be sure not to eat or drink liquids for at least an hour before you go to bed. If you do need to eat before bed, try a calming food such as yogurt or warm milk.

Create a Sleep Routine

Another way to help make sure you’ll have a good night’s sleep so you will not be tired in the morning is to have a regular routine and sleep schedule.

Go to bed at the same time each night and make sure it’s early enough for you to get the required amount of sleep before you need to be up in the morning.

Have the same routine before bedtime, such as listening to relaxing music or doing a simple meditation or breathing exercise that promotes sleep. Don’t do anything that raises your energy level before you go to bed.

Some people find that a calming scent like lavender helps to promote restful sleep. You can try lavender pillow mist or use a lavender sleep mask if that’s comfortable for you. If you do use these tools, be sure to have them available every night.

You might also want to try an herbal sleep aid such as valerian or chamomile or a soothing cup of herbal tea before bed.

If you decide to make tea part of your bedtime routine, limit yourself to one cup steeped until it is strong enough to be effective rather than drinking a large amount of liquid that might cause you to wake up to use the bathroom a few hours later.

Don’t Get So Wound Up That You Can’t Wind Down

If you’re finding it difficult to get to sleep in the first place, you may be so wound up at the end of the day that you can’t relax enough to fall asleep. As a result, you are tired in the morning instead of ready to face the new day.

If this sounds like you, consider whether it is the events going on in your day or your way of reacting to these events that is keeping you wired an unable to sleep.

Many people lead busy, stressful lives, which can be tiring and draining. If you add mental stress and tension to your packed schedule, your energy is going to be further depleted.

First see if you can eliminate any of the outside causes of mental stress.

Do you have a demanding boss? If so, consider a new job, transfer within the company, or talking to a counselor or trusted friend to “vent” about the stresses of your day.

Do you have toxic people in your life that drain your energy? Perhaps it’s time to get involved in new activities and make new friends.

Do you have a very negative outlook on life or are you a perfectionist who is very hard on yourself? Both of these traits can be extremely draining and unhealthy but luckily, this can be changed.

Practicing meditation or try hypnosis and learn more about the power of positive thinking if you want to change the way you view the world.

Go easy on yourself and give yourself permission to be imperfect and relax, even if you haven’t done every single thing on your to-do list to perfection every day.

Do things that are fun or that make you laugh and put things in the proper perspective so that you won’t take yourself so seriously that you feel you are carrying the weight of the world on your shoulders all day every day. In short, adopt a mindset that makes life less exhausting!

If you need more ideas about how to wake up early and not feel tired, the ebook “End Tiredness Program” can help.

This program reveals things you may not even have considered about the causes of chronic tiredness and the solution to this common problem.

How Common Is Tiredness during Pregnancy

Tiredness during pregnancy is extremely common.

In fact, some women first suspect they are pregnant because of how exhausted they suddenly feel.

If you are pregnant, you are most likely to feel tiredness during early pregnancy and late pregnancy, though many women experience fatigue throughout their entire pregnancy.

What Is The Relationship Between Pregnancy And Tiredness?

You will find that you are feeling tired during pregnancy because of changes in hormonal levels, particularly progesterone, which rises sharply during pregnancy.

Progesterone has a relaxing effect that can translate into fatigue when combined with all of the other factors that may cause tiredness during pregnancy.

Obviously, your body does a huge amount of work during pregnancy. After all, you are supporting the growth of a new human being! In addition, as the pregnancy progresses, you will, of course, gain weight.

Carrying extra weight can also cause fatigue. You may also find that you need to urinate more frequently as the baby grows and presses on your bladder.

If you are getting up often during the night to use the bathroom, you may not be getting a good night’s sleep – another factor that can contribute to feeling tired during pregnancy.

Tiredness in Early Pregnancy

Early in pregnancy, your body is undergoing many changes in order to prepare for the needs of your developing baby. Hormonal shifts are most dramatic in this stage so it is very common to feel exhausted throughout the first trimester – or approximately three months – of pregnancy.

During the second trimester, the growth and “work” shifts from the mother’s body to the baby’s body, so tiredness is less common during the middle months of pregnancy.

However, fatigue will usually return at the end of pregnancy when the baby has grown larger and your body is preparing for labor and delivery.

The Emotions of Pregnancy

Many women experience mood swings during pregnancy and some even develop pregnancy-related clinical depression. Both of these conditions can cause lethargy and fatigue.

It is natural to feel an increase in anxiety, especially if this is your first pregnancy or if the pregnancy was not planned. Dealing with the major change that is about to occur can be exhausting.

While these feelings are not uncommon, if you are tired during pregnancy and also feeling sad or experiencing other emotional symptoms, you may want to talk to your doctor about that possibility that you are suffering from prenatal depression.

Other Physical Symptoms and Fatigue during Pregnancy

Pregnancy causes a number of physical changes that can drain your body and cause fatigue. You may experience nausea and vomiting, which can certainly drain you of energy.

In addition, iron-deficiency anemia is common during pregnancy. Depleted iron levels can result in feelings of tiredness during pregnancy because your body needs iron to carry oxygen through the bloodstream to the organs and tissues of the body.

What to Do About Tiredness during Pregnancy

If you are feeling tired during pregnancy, there are many things you can do to increase your energy level. First, take a nap during the day or get to bed earlier than usual so that you have more time to rest.

Involve family members in household tasks or, if you can, hire someone to help with your daily chores.

If you work outside the home while you are pregnant, try to take as much time off as possible during the pregnancy, take frequent breaks throughout the days that you are at work, and make sure not to overload your schedule.

Also, don’t be afraid to say no to social invitations if you are feeling too tired to participate.

Be sure to eat energizing foods and to eat enough to support the increased energy requirements of pregnancy. Pregnant women usually need an extra 300 calories per day.

These calories should be in the form of highly nutritious foods such as fruits, vegetables, whole grains and lean protein, not junk food that further deplete your energy!

Drink enough fluids to stay hydrated since dehydration is another cause of tiredness during pregnancy. Also ask your doctor to prescribe a prenatal vitamin/mineral supplement to be sure that you are getting all of the nutrients your body needs to stay healthy and energized throughout your pregnancy.

Moderate exercise can also help you keep your energy level up. A twenty-minute walk or a prenatal yoga class or other exercise program for pregnant woman can be very valuable in keeping tiredness during pregnancy at bay.

Breathing properly to increase the flow of oxygen throughout the body will also help you feel more energized. There are simple breathing exercises that you can learn and practice when you feel your energy decreasing.

If you want to find out more about tiredness in general, the “End Tiredness Program” ebook can provide you with the information you need.

The program provides targeted strategies for understanding the causes of tiredness, overcoming fatigue and living an energetic life.

The feeling of constant tiredness can sneak up on you. In fact, you may be in a state of extreme tiredness before you realize that you have a serious situation. If you do not resolve the problem, it can quickly become a dangerous issue.

You may have always felt that you are a driven person who gets things done. You may have convinced yourself a long time ago that tiredness was a trade off for accomplishments. However, at some point, it will not matter how much you get done because you will be too exhausted to enjoy your accomplishments.

Furthermore, you will no longer have the energy to relax and take pleasure in your recreational time spent with friends and family. This can cause depression and even greater fatigue, making each day seem like more of an uphill battle than the day before.

While tiredness can severely impact your quality of life, it is the causes of extreme tiredness that are most concerning. The most common causes of tiredness are related to sleep. This can include not getting enough sleep, not getting the right kind of sleep, and not getting consistent sleep.

Sleep issues are always the first problem you should suspect if you are tired. However, if you are finding that you are always extremely tired this may also be a sign of a severe medical condition.

Adrenal Burn Out

Adrenaline is your body’s own natural energy boosting chemical. When you feel excited, stressed, in danger, or even joy it triggers your adrenal gland to release adrenaline into your system.

This gives you the surge of energy you will need to function at a higher pace during this time. This surge of energy can take a toll on your body, so your adrenal gland also releases cortisol with the adrenaline.

A molecular model of the hormone Hydrocortisone or Cortisol

Cortisol helps your body repair and renew by increasing sugar levels, blood pressure, growth hormones. Once the adrenaline is no longer needed and your body has recovered, your adrenal gland releases DHEA. This normalizes your body from the affects of the cortisol, enabling your body to function as usual.

As you can imagine, this is a complicated process that can only work if your adrenal gland is functioning properly. Normally, your body only needs adrenaline every now and then. This gives your adrenal gland plenty of time to repair itself from the strain of releasing adrenaline.

Sometimes, people demand too much of their adrenal gland. Many times, these are the people you consider “driven” or “perfectionists”. However, it can be people who are forced to be in stressful or exciting situations continuously.

In many cases, people have often worked past the point of exhaustion and ignored opportunities for relaxation. No matter the reason, these people’s bodies demand more adrenaline more often. This constant strain can lead to many health problems, including a condition called adrenal burn out.

Adrenal burnout is one of the worst extreme tiredness causes because it leaves your body without the ability to make energy. Not only will you not have adrenaline when you need it, but you will not be able to convert your food to energy in order to perform normal body functions.

In addition to a total lack of energy, adrenal burnout can cause depression, body aches, excessive thirst, and heart problems.

Furthermore, the long term need for adrenalin that led to the adrenal burn out causes large quantities of cortisol to be released into your system without DHEA to counteract it. This can cause weight gain, diabetes, high blood pressure, and other health problems that can lead to further fatigue.

Adrenal burnout is a very critical concern and can be what causes tiredness to be very extreme and possibly dangerous.

Malnutrition

Feeling tiredness after eating can be very common when you do not eat the right kind of food. Eating too many carbohydrates, more than 15 total grams, in your meal can make you feel lethargic for several hours.

Not eating enough protein does not give your body the energy boost it needs to feel awake and alert. Sugary foods can spike your energy followed by a quick and severe crash.

Sometimes it may even be your eating habits that make you feel tired after your meal. If you eat very large portions, it can be difficult for your body to digest it all. This naturally slows down the digestive process and you are not able to receive energy from food as quickly as normal.

If you skip meals or eat starved portions, it can cause your body to begin storing energy. In this case, your body will not release the energy you need to feel awake.

People with good diet habits will typically only feel this tiredness on the rare occasion that they eat a low quality meal. People who are very active, overly stressed, or always “on the go” tend to not eat right and have bad eating habits. Furthermore, they are more likely to do this for many months or even years at a time.

Unfortunately, when you consume a poor diet over a long period you starve your body of the nutrients it needs to function and this can cause chronic, extreme tiredness. A poor diet leads to malnutrition which can result in many severe medical conditions that will zap your energy.

A very common malnutrition based condition that causes severe tiredness is anemia. Put simply, anemia is a lack of iron in your blood which causes a reduction in red blood cells.

Red Blood Cells

Red blood cells carry oxygen and the other vital nutrients your body needs to thrive.

When you have a low red blood cell count and not enough oxygen in your blood, your body is not able to distribute energy and nutrients appropriately.

The energy you need to stay alert is simply not available.

Your muscles will become weaker and weaker, increasing the feeling of fatigue.

A major problem with anemia is that your heart compensates for the lack of red blood cells by increasing output. Your heart must work harder and this can lead to heart failure and other organ problems.

Malnutrition leads to other serious problems that are concerning tiredness causes. People with poor diets are more prone to diabetes. When the blood sugar does not remain constant it can dip and give you that “crashed” feeling.

Diabetics often complain of feeling constantly lethargic, especially when they are not eating right. Malnutrition also deprives your body of vital nutrients needed to keep your organs functioning properly.

For example, when you do not get enough vitamins and minerals in your diet it can cause your thyroid function to become sluggish, resulting in a state of hypothyroidism.

Hypothyroidism can cause severe tiredness that is very difficult to overcome without correcting the thyroid function. There are many other medical conditions which cause extreme tiredness and are the result of malnutrition.

The best way to make sure your tiredness is not caused by malnutrition is to begin regularly eating well balanced meals every day.

Next Steps

As stated in the beginning of this article, tiredness can be caused by very simple things like a lack of adequate sleep. It can be caused by your daily lifestyle, such as not relaxing enough or not getting enough time outside.

In these situations, you can typically study your lifestyle and identify the cause of your fatigue. However, if you have addressed these issues and you are still feeling extremely tired then it may be time to examine your health.

The e-book End Tiredness Program can help you understand more about the many things that cause severe fatigue and how to overcome them. It will help you identify issues you may have with sleeping and lifestyle that are tiredness causes.

More importantly, the End Tiredness Program will teach you techniques and give you advice on improving your overall health to overcome extreme tiredness. You will learn relaxation, organization, and anti stress techniques to help prevent adrenal burnout. You will also learn eating and nutrition tips to help prevent malnutrition related fatigue.

This kind of severe tiredness can very easily be a symptom of a deeper, more troubling health problem. These health problems can cause greater complications as they progress and can even be fatal.

Your excessive fatigue may be your body’s way of sending you a warning that you are in peril. If you want to start feeling alert and wakeful, it is time to make sure your body is as healthy as possible.