We’ve all been there. You wake up exhausted, consider staying in bed, but force yourself up and out the door. You find yourself drinking multiple cups of coffee and downing energy drinks just to keep yourself going through the day.

You’re not the only one. Many Canadians feel chronically exhausted, and causes lack of focus, lower productivity and can amplify mental health issues. Are you tired of being tired? Here are six things that make us exhausted, and solutions to fix them.

Poor food choices
When we’re tired, we tend to eat and drink processed carbs and sugars for a quick energy boost. Then we crash as soon as the body burns through the sugar. Make the switch to clean foods that are rich in antioxidants, minerals and vitamins for a slower energy burn.  This includes whole grains, veggies, healthy fats and lean proteins.

Chronic stress
Problems at work, family crises, money issues and other daily life problems are keeping us up at night and leaving us stressed out when we’re awake. Anxiety uses a lot of mental energy. To take the pressure off, find ways to balance your mental load. Write down what’s causing you stress and find ways to address whatever you can. Spend 15-20 minutes meditating, reading or listening to music daily to break up the cycle of stress.

Caffeine and alcohol
Too much caffeine and alcohol can play havoc with your energy levels and sleep patterns. While caffeine gives you an immediate jolt, it also acts as a diuretic, which leaves you dehydrated and energy deprived. Although many people wind down with a glass of wine or cocktail, alcohol interferes with your REM sleep, leaving you tired and groggy in the morning. Try reducing your intake of both over time so your body has a chance to adapt and self-regulate.

We’re too busy
Most of us try to do too much in a day with work, family, recreation and social activities, plus the need to be constantly in contact via our mobile devices. If you’re out of gas, try saying ‘no’ for a few weeks to allow time to rest and recharge.

Bad sleeping habits
Canada is the third most sleep deprived country in the world, with nearly one third of us saying we don’t sleep enough. Ideally, adults should get 7-9 hours of sleep nightly, but getting fewer hours on a regular basis can leave you feeling exhausted and unfocused. Over time this can lead to more significant health implications.

Try to set a regular bed and waking time and create a ritual to wind down before bed – read a book, enjoy some soothing music and eliminate screens from your room -- to encourage your mind and body to change to sleep mode.

Not enough exercise
When you’re tired, exercise is often the last thing you want to do, but regular moderate exercise actually increases energy. Regular physical activity increases blood flow to your body and improves your cardiovascular health and fitness. Studies show people who do 150 minutes of moderate physical activity each week have less insomnia and experience an improved mood as well. The more active you are, the more energetic you’ll feel.

Now’s the time to get out of bed and embrace healthier habits. You’ll notice improvements to your mood and your energy levels and you’ll wonder why you were tired for so long.