Why you always feel tired | 5 energy + sleep mistakes you're making

Summary

Allison Baek discusses five habits she believes can contribute to low energy and poor sleep, along with practical changes she has found helpful.

1. High stress and late-night stimulation: Stress, racing thoughts, and scrolling or watching shows at night can make it harder to wind down. Baek suggests trying a 10-minute, low-stimulation bedtime routine, such as reading, journaling, or meditating in dim light without a phone. If you exercise in the evening, she recommends finishing 1–2 hours before bed.

2. Too little movement: Long stretches of sitting may leave you feeling sluggish and make it harder to establish a consistent day–night rhythm. Baek suggests adding brief movement breaks of 10–15 minutes at a time. She shares that she uses a compact rowing machine for short at-home workouts.

3. Caffeine and sugar at unhelpful times: Baek recommends waiting 60–90 minutes after waking before having caffeine and avoiding it after 2 p.m. She also suggests limiting processed sweets and refined carbohydrates that can lead to energy highs and dips, and choosing whole-food snacks such as fruit or sweet potatoes.

4. Skipping meals or eating heavily late: Baek advises against undereating and skipping meals. She recommends starting the day with a balanced meal containing protein, healthy fats, and carbohydrates, and avoiding a large meal very late at night.

5. Oversleeping or keeping an inconsistent schedule: Baek emphasizes maintaining regular sleep and wake times, including on weekends. She also recommends keeping the bedroom cool and dark and reducing disruptive light and noise. She says she personally uses an eye mask, earplugs, and mouth tape.

The video’s overall message is to prioritize rest, movement, and regular nourishment rather than expecting to function indefinitely with too little recovery.

Presenters and sources: Allison Baek (presenter); KingSmith (video sponsor and rowing-machine brand); KomaP (workout app mentioned).