The Real Reason You Wake Up Exhausted Every Day
Vaibhav Kochar | Jul 11, 2025, 05:00 IST
( Image credit : Freepik )
Highlight of the story: Feeling tired even after sleep is not normal. Health includes physical and mental fitness. Young people need to focus on fitness now. Simple habits like walking, stretching, and mindful eating help. Mental health is equally important. Social media often shows unrealistic portrayals. Build a fitness routine gradually. Question health advice and prioritize well-being for a better life.
Why do you wake up tired even after a full night's sleep? It’s not just late nights or stress — it’s your body quietly asking for help. In today’s fast life, we’ve started thinking that being tired is normal, but it’s not. Feeling low on energy every day means something deeper is wrong with your sleep, food, routine, or even your mindset. Health is not just about being thin or going to the gym; it’s about how you feel inside.
Because if you don’t understand what ‘healthy’ really means, you’ll keep chasing a version of wellness that looks good on the outside but feels empty inside.
Let’s clear this up first — you cannot judge someone’s health by their body shape.
● A slim person can be unhealthy.
● A muscular person can be stressed or depressed.
● A chubby person can be active, happy, and strong.
Health isn’t just about being disease-free or looking slim. It’s about feeling good in your body, having peace in your mind, and being able to enjoy life with energy and confidence. True health covers your body, mind, and everyday lifestyle.
So next time someone tells you that you need to look a certain way to be fit, remember — fitness is not about being perfect. It’s about being better than yesterday.
Let’s be honest — most of us are not living the healthiest life. We sleep late, wake up tired, spend hours glued to our phones or laptops, grab junk food because it’s quick and cheap, and still feel drained even when we haven’t done much. This kind of lifestyle may seem normal today, but it’s far from healthy. Over time, these daily habits can lead to constant headaches, back pain, weak muscles, poor posture, low energy, bad moods, and even long-term health issues. Many young people ignore these early signs, thinking they’re too small to matter — but that’s exactly when we should act. Building healthy habits now can protect us from bigger problems later. Fitness isn't about looking a certain way; it's about feeling good, staying strong, and having the energy to enjoy life today and in the future.
You don’t need to join a gym or buy expensive equipment to stay fit. Start with these easy habits:
● Walk more- Try to walk at least 8,000 to 10,000 steps every day. Take the stairs instead of the lifts. Walk after meals.
● Move your body for 20 minutes- Dance, do yoga, jump rope, ride a bicycle, or play a sport. Do what you enjoy.
● Drink more water- Aim for 6 to 8 glasses a day. Many times, we feel hungry, but we’re just thirsty.
● Stretch your body, especially if you sit for long hours. Stretching helps relax muscles and improve posture.
● Sleep on time- Try to sleep for 7–8 hours daily. Avoid phones 30 minutes before bed.
You don’t need to be perfect. Just be consistent.
Many people talk about the body, but forget about the mind. Your mental health is as crucial as your physical health.
Signs you may need to work on your mental fitness:
● You feel tired even after resting
● You feel low or disconnected for no reason
● You feel unmotivated and lost
● You’re always checking your phone for likes or replies
How to improve your mental health:
● Write a journal — Write your thoughts. It helps clear the mind.
● Talk to someone — maybe a friend, family member, or therapist.
● Take small breaks — Don’t study or work non-stop. Rest your brain.
● Exercise deep breathing — do it for at least 5 minutes a day to reduce stress.
● Say positive things to yourself — Like “I’m trying my best,” or “It’s okay to make mistakes.”
Your body is like a machine. Food is its fuel.
If you give your body junk food all the time, it will not run well. You do not need to give up all your favorite foods, but balance should be maintained..
Easy food tips for students:
❖ Eat homemade food as much as possible
❖ Don’t skip carbs — they provide you with essential energy
❖ Eat fruits, vegetables, and nuts daily
❖ Cut down on cold drinks and packed snacks
❖ Add protein like eggs, dal, or paneer in every meal
❖ Drink water, not just tea or soft drinks
No need for strict diets. Just eat mindfully.
Let’s face it — most of what we see on Instagram isn’t real. People rarely share their bad days, failures, or mental health struggles. Instead, we’re flooded with edited photos, filtered bodies, paid promotions, and routines that look perfect but are often unrealistic. When we constantly compare our lives to these highlight reels, it’s easy to feel sad, insecure, or not good enough — even when there’s nothing wrong with us. That’s why it’s so important to protect your mental space online. Follow accounts that inspire you in a real way. Unfollow those who make you feel less about yourself. Remember, it’s perfectly okay to look, live, or grow differently than someone else. Your journey is valid. Don’t try to be someone else’s version of perfect — be your inspiration.
Everyone starts strong but gives up after a week. Why? They try doing everything at once
Week 1 – Go for a walk daily after dinner (10 mins)
Week 2 – Add 10 minutes of stretching in the morning
Week 3 – Cook one healthy meal a day
Week 4 – Try meditation or journaling before bed
Don’t do everything at once. Build slowly, and stay consistent.
There’s a lot of health advice out there — from YouTubers, influencers, friends, and even random strangers on the internet. But not everything is true, and many of us fall for common health myths that do more harm than good.
Let’s clear some of them up — the real talk version:
● “Don’t eat rice or roti, they make you fat.”
Nope. Rice and roti are our traditional foods and give us energy. The problem is not what you eat, it’s how much and how often. Overeating and a lack of movement are the real issues.
● “Only people with abs are fit.”
Being fit is more about how healthy and active you feel inside than what you see in the mirror. You could have visible abs and still have low stamina or mental stress.
● “Skip meals to lose weight fast.”
Skipping meals can impact your digestive system and lead to weakness. Eating smaller, healthier meals regularly works better in the long run.
● “Gym is the only way to stay fit.”
Not at all. Dance, sports, yoga, walking—anything that moves your body is good. You don't need a gym to be fit; any activity that keeps your body moving can help.
● “Supplements are necessary.”
Unless a doctor says so, your food can give you all the nutrients you need. No need to pop pills to be “healthy.”
So, before following any random trend or fitness hack, ask yourself: Does this make sense for me? Is it safe and realistic?
A healthy lifestyle is not just a trend. It is not something to be praised or liked.
It is about knowing you can wake up feeling good and have energy to get out of bed. It is about knowing you can reduce your stress and be calm, and prevent diseases down the road.
So get started today, not for anyone else but you.
Health is a Journey, not a Destination.
"#Don'twaitforyourwakeupcall! #Prioritizeyourhealthnow!"
Explore the latest trends and tips in Health & Fitness, Travel, Life Hacks, Fashion & Beauty, and Relationships at Times Life!
Can dehydration make you feel tired even after sleeping?
Yes, even mild dehydration can lower your energy and focus levels.Does poor air quality in your room affect sleep quality?
Absolutely, stale or polluted air can disrupt deep sleep and breathing.Can mental overthinking exhaust you physically?
Yes, constant mental stress drains your body just like physical exertion.Is it normal to feel tired if you oversleep?
No, sleeping too much can confuse your body clock and reduce energy.
Because if you don’t understand what ‘healthy’ really means, you’ll keep chasing a version of wellness that looks good on the outside but feels empty inside.
1. Health Is More Than Just Looks
Stay Happy and Healthy
( Image credit : Times Life Bureau )
Let’s clear this up first — you cannot judge someone’s health by their body shape.
● A slim person can be unhealthy.
● A muscular person can be stressed or depressed.
● A chubby person can be active, happy, and strong.
Health isn’t just about being disease-free or looking slim. It’s about feeling good in your body, having peace in your mind, and being able to enjoy life with energy and confidence. True health covers your body, mind, and everyday lifestyle.
So next time someone tells you that you need to look a certain way to be fit, remember — fitness is not about being perfect. It’s about being better than yesterday.
2. Why Young People Need to Focus on Fitness Today
Stressed v/s Relaxed
( Image credit : Times Life Bureau )
Let’s be honest — most of us are not living the healthiest life. We sleep late, wake up tired, spend hours glued to our phones or laptops, grab junk food because it’s quick and cheap, and still feel drained even when we haven’t done much. This kind of lifestyle may seem normal today, but it’s far from healthy. Over time, these daily habits can lead to constant headaches, back pain, weak muscles, poor posture, low energy, bad moods, and even long-term health issues. Many young people ignore these early signs, thinking they’re too small to matter — but that’s exactly when we should act. Building healthy habits now can protect us from bigger problems later. Fitness isn't about looking a certain way; it's about feeling good, staying strong, and having the energy to enjoy life today and in the future.
3. How to Take Care of Your Physical Fitness
Move daily, Drink water,
( Image credit : Times Life Bureau )
You don’t need to join a gym or buy expensive equipment to stay fit. Start with these easy habits:
● Walk more- Try to walk at least 8,000 to 10,000 steps every day. Take the stairs instead of the lifts. Walk after meals.
● Move your body for 20 minutes- Dance, do yoga, jump rope, ride a bicycle, or play a sport. Do what you enjoy.
● Drink more water- Aim for 6 to 8 glasses a day. Many times, we feel hungry, but we’re just thirsty.
● Stretch your body, especially if you sit for long hours. Stretching helps relax muscles and improve posture.
● Sleep on time- Try to sleep for 7–8 hours daily. Avoid phones 30 minutes before bed.
You don’t need to be perfect. Just be consistent.
4. Mental Fitness is Also Important
Take care of your mental
( Image credit : Freepik )
Many people talk about the body, but forget about the mind. Your mental health is as crucial as your physical health.
Signs you may need to work on your mental fitness:
● You feel tired even after resting
● You feel low or disconnected for no reason
● You feel unmotivated and lost
● You’re always checking your phone for likes or replies
How to improve your mental health:
● Write a journal — Write your thoughts. It helps clear the mind.
● Talk to someone — maybe a friend, family member, or therapist.
● Take small breaks — Don’t study or work non-stop. Rest your brain.
● Exercise deep breathing — do it for at least 5 minutes a day to reduce stress.
● Say positive things to yourself — Like “I’m trying my best,” or “It’s okay to make mistakes.”
5. What You Eat Matters A Lot
Eat healthy to stay healt
( Image credit : Freepik )
Your body is like a machine. Food is its fuel.
If you give your body junk food all the time, it will not run well. You do not need to give up all your favorite foods, but balance should be maintained..
Easy food tips for students:
❖ Eat homemade food as much as possible
❖ Don’t skip carbs — they provide you with essential energy
❖ Eat fruits, vegetables, and nuts daily
❖ Cut down on cold drinks and packed snacks
❖ Add protein like eggs, dal, or paneer in every meal
❖ Drink water, not just tea or soft drinks
No need for strict diets. Just eat mindfully.
6. Social Media Shows Only the Good Part
Stop comparing yourself
( Image credit : Pexels )
Let’s face it — most of what we see on Instagram isn’t real. People rarely share their bad days, failures, or mental health struggles. Instead, we’re flooded with edited photos, filtered bodies, paid promotions, and routines that look perfect but are often unrealistic. When we constantly compare our lives to these highlight reels, it’s easy to feel sad, insecure, or not good enough — even when there’s nothing wrong with us. That’s why it’s so important to protect your mental space online. Follow accounts that inspire you in a real way. Unfollow those who make you feel less about yourself. Remember, it’s perfectly okay to look, live, or grow differently than someone else. Your journey is valid. Don’t try to be someone else’s version of perfect — be your inspiration.
7. How to Build a Fitness Routine You Can Follow
Start small, grow slowly
( Image credit : Unsplash )
Everyone starts strong but gives up after a week. Why? They try doing everything at once
Week 1 – Go for a walk daily after dinner (10 mins)
Week 2 – Add 10 minutes of stretching in the morning
Week 3 – Cook one healthy meal a day
Week 4 – Try meditation or journaling before bed
Don’t do everything at once. Build slowly, and stay consistent.
8. Stop Believing Everything You Hear
Say NO to online advices
( Image credit : Pexels )
There’s a lot of health advice out there — from YouTubers, influencers, friends, and even random strangers on the internet. But not everything is true, and many of us fall for common health myths that do more harm than good.
Let’s clear some of them up — the real talk version:
● “Don’t eat rice or roti, they make you fat.”
Nope. Rice and roti are our traditional foods and give us energy. The problem is not what you eat, it’s how much and how often. Overeating and a lack of movement are the real issues.
● “Only people with abs are fit.”
Being fit is more about how healthy and active you feel inside than what you see in the mirror. You could have visible abs and still have low stamina or mental stress.
● “Skip meals to lose weight fast.”
Skipping meals can impact your digestive system and lead to weakness. Eating smaller, healthier meals regularly works better in the long run.
● “Gym is the only way to stay fit.”
Not at all. Dance, sports, yoga, walking—anything that moves your body is good. You don't need a gym to be fit; any activity that keeps your body moving can help.
● “Supplements are necessary.”
Unless a doctor says so, your food can give you all the nutrients you need. No need to pop pills to be “healthy.”
So, before following any random trend or fitness hack, ask yourself: Does this make sense for me? Is it safe and realistic?
Wake Up Before It's Too Late
True health is you being
( Image credit : Times Life Bureau )
A healthy lifestyle is not just a trend. It is not something to be praised or liked.
It is about knowing you can wake up feeling good and have energy to get out of bed. It is about knowing you can reduce your stress and be calm, and prevent diseases down the road.
So get started today, not for anyone else but you.
Health is a Journey, not a Destination.
"#Don'twaitforyourwakeupcall! #Prioritizeyourhealthnow!"
Explore the latest trends and tips in Health & Fitness, Travel, Life Hacks, Fashion & Beauty, and Relationships at Times Life!
Frequently Asked Questions (FAQs)
Yes, even mild dehydration can lower your energy and focus levels.Does poor air quality in your room affect sleep quality?
Absolutely, stale or polluted air can disrupt deep sleep and breathing.Can mental overthinking exhaust you physically?
Yes, constant mental stress drains your body just like physical exertion.Is it normal to feel tired if you oversleep?
No, sleeping too much can confuse your body clock and reduce energy.