America is a tired nation. According to a recent study of more than 9,000 people, nearly half of U.S. adults are affected by sleep deprivation, with 25 percent reporting feeling "very sleepy" during the day. Common culprits behind our collective exhaustion include depression, anxiety, viral infections, and certain medications, per the Mayo Clinic. However, the foods you're eating and things you're drinking could be another reason you're feeling tired throughout the day.
Experts say that nutritious foods and beverages deliver the energy you need to stay active and do things you love. Worn out? Read on to discover whether some of your favorite treats could be to blame.
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1
Fruits and veggies
Yes, fruits and vegetables are great for you—but they're also low in calories, and not eating enough calorically-dense foods like legumes, whole grains, nuts, and lean proteins can leave you feeling drained. A 2020 study published in Nutrients found that under-fueling yourself with low-calorie foods can result in weight loss, nutritional deficiencies, and lack of energy.
"Eating high-volume foods that are low in calories can leave you feeling fatigued because you're filling up physically but not giving your body the energy it needs," Kelsey Kunik, RDN, registered dietitian and nutrition advisor for Zenmaster Wellness, tells Best Life. "Many high-volume, low calories foods, like leafy greens, broccoli, and other low-starch vegetables, and even foods like popcorn, have a lot of volume, but not enough calories to keep you energized."
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2
Sugar-sweetened beverages
It's no secret that added sugars are harmful to your health. Found in everything from breakfast cereals and juice to candy and sodas, added sugars spike your risk of chronic diseases such as heart disease, diabetes, obesity, high blood pressure, cognitive decline, and cancer. Additionally, added sugars can cause fatigue due to their negative impact on sleep quality, according to a 2022 study published in The American Journal of Lifestyle Medicine. The researchers recommend that added sugars comprise no more than 10 percent of your daily calorie intake for optimal health.
"Staying hydrated with added sugar could leave your energy feeling zapped," states Kunik. "Added sugars are related to poor sleep quality and blood sugar swings that can leave you feeling tired."
