We all have days where we want to sleep more than anything, but if you want to sleep all day, it's a sign that something is wrong. There are a few reasons why you might be feeling tired all the time, but the good news is that there are simple things you can do every day to get your energy back.

In this article, we'll explore the potential causes of this persistent tiredness and discuss practical habits that can help you reclaim your energy levels.

1. Poor Sleep Quality

Even if you're getting enough sleep, poor sleep quality can leave you feeling tired during the day. Problems with your sleep cycle, like waking up a lot, not getting enough deep sleep, can make a big difference in how rested you feel.

One of the best ways to get a good night's sleep is to make sure your bedroom is just right. If it's too noisy, too warm, or full of distractions, it can really make it hard to get the deep, restful sleep you need. So, make sure you keep your bedroom cool, dark, and quiet. And try to avoid screens before bed, or you could read or stretch to wind down instead.

Optimize your sleep environment by:

• Using blackout curtains to block out light.

• Don't use electronics like phones and computers at least an hour before bed.

• Use calming scents like lavender or chamomile in candles or essential oils.

2. Irregular Sleep Schedule

Your body's internal clock, also known as the circadian rhythm, regulates your sleep-wake cycle. When your schedule is inconsistent — such as sleeping in on weekends and staying up late on weekdays — it throws off your circadian rhythm, leading to increased feelings of fatigue.

One of the most effective ways to improve your energy levels is to stick to a consistent sleep routine. This means going to bed and waking up at the same time every day, even on weekends. A regular schedule helps regulate your body’s circadian rhythm, ensuring you fall asleep more easily and wake up feeling refreshed. Over time, this consistency can improve your overall sleep quality and help you feel more alert during the day.

Tips for improving your sleep schedule:

• Start by gradually adjusting your bedtime or wake-up time by 15–30 minutes a day until you reach your desired schedule.

• Avoid naps late in the day, as they can interfere with your nighttime sleep.

• Do something relaxing 30 minutes before bed to help your body wind down.

3. Nutritional Deficiencies

What you eat has a direct impact on your energy levels. A diet high in sugar or processed foods can also cause energy crashes, contributing to a lack of motivation and sleepiness throughout the day. Instead, focus on nutrient-dense foods that provide sustained energy throughout the day.

Best foods for energy:

• Complex carbohydrates like whole grains, oats, and sweet potatoes provide steady energy.

• Protein-rich foods such as eggs, lean meat, nuts, and legumes keep you fuller for longer.

• Incorporate fruits and vegetables high in antioxidants, like berries, spinach, and oranges, to support overall health and vitality.

4. Sedentary Lifestyle

It may seem paradoxical, but the truth is that not moving enough will leave you feeling more tired. Physical activity increases circulation, boosts mood, and helps regulate energy levels. When you're sedentary, it will lead to feelings of laziness and low energy.

One of the best ways to boost your energy and well-being is to fit some exercise into your day whenever you can. Even if you're feeling tired, a little exercise like walking, stretching, or yoga can make a big difference in how you feel. The key is consistency — small, frequent movement throughout the day can prevent feeling tired after sitting for a long time.

Quick ways to add movement to your routine:

• Take short walking breaks every hour, especially if you work at a desk.

• Do a short workout, even if it's just 10 minutes in the morning.

• Stretch or do gentle yoga to release tension and increase blood flow.

5. Dehydration

Dehydration can lead to feelings of fatigue, headaches, and trouble concentrating. And if you're not drinking enough water, you may find yourself feeling sleepy and low on energy.

One of the most effective ways to stay hydrated is to drink water regularly and eat foods high in water, such as cucumbers, watermelon, or oranges.

Hydration tips:

• Carry a reusable water bottle with you to remind yourself to drink.

• Drink a glass of water as soon as you wake up to kick-start your hydration for the day.

• Add natural flavor to your water with slices of lemon, cucumber, or mint to make it more enjoyable.

6. Stress and Mental Health

Stress is a major energy drain. When we're feeling stressed, it can be tough to relax and get the rest we need at night. And depression and burnout can also leave us feeling tired and worn out, both mentally and physically.

One of the best ways to calm your mind and improve focus during the day is to incorporate mindfulness or meditation into your routine.

Mindfulness techniques to try:

• Practice deep breathing exercises, such as the 4-7-8 technique (inhale for 4 seconds, hold for 7, exhale for 8).

• Meditate for 5–10 minutes a day.

• A journal helps you process thoughts and emotions, which can reduce stress.

Bonus: How Hizo can help

The Hizo app also can be a good tool to help you build habits that improve your energy and well-being. Here's how it can support you in making positive changes.

Setting up a daily habit for a 📱 Digital Detox before bed can help you disconnect from screens and prepare for restful sleep. You can also pair this with a habit to 📚 Read a Book for 30 Minutes before bed. Scheduling these habits with reminders can create a calming pre-sleep routine, making it easier to wind down and improve your sleep quality.

Screenshots of the Hizo app with habit creation.

By setting a habit 🥗 Eat a Healthy Meal three times a day, you can stay on top of your nutrition. Hizo will remind you to make mindful, energy-boosting food choices throughout the day. To complement this, you can add a habit 🤸 Exercise for 30 Minutes or 🚶 Go for a Walk, what help you incorporate more movement into your day, boosting your energy and mood.

Screenshots of the Hizo app with habit creation (left) and habit detail view (right).

Staying hydrated is another key factor in maintaining your energy levels. Hizo allows you to set a habit to drink 8 glasses of water daily, with hourly reminders to keep you on track throughout the day. This can help you stay refreshed and alert.

Screenshots of the Hizo app with habit editing (left) and habit detail view (right).

Furthermore, Hizo’s Daily Check-in feature lets you track your mood and emotions. By journaling how you feel each day, you can better understand what makes you happy and how to handle negative emotions, leading to improved overall mental well-being.

Screenshots of the Hizo app with Check your mood (left) and Mood Journal (right)

Finally, Hizo’s Widgets on your Lock and Home screens provide a convenient way to track your healthy new habits instantly. You can follow your habits and mark them as done right from your home screen, without needing to open the app. This seamless integration makes it easier to stay consistent with your goals and see your progress at a glance.

Screenshots of the Hizo app with 3 interactive widgets on Home Screen.

Wanting to sleep all day may feel frustrating, but it's often a signal that your body is trying to tell you something. Whether it’s a lack of quality sleep, poor daily habits, or emotional stress, understanding the root cause of your fatigue is the first step toward regaining your energy. By implementing some of the habits mentioned above — such as sticking to a consistent sleep schedule, eating for energy, staying hydrated, and moving regularly — you can significantly improve your overall energy levels and feel more vibrant throughout the day.

Which habit will you try first to boost your energy? Start small, and see what works for you!