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MIAMI (CBSMiami) – Not enough sleep and working too much, both really obviously reasons for feeling tired. But it turns out, there are also some less obvious ones.

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You might be surprised to learn all the ways we actually sabotage ourselves by doing things that zap our energy.

Let’s start with water. Do you drink as much of it as you should? Most of us do not.

“If somebody does not have enough fluid, it’s actually very taxing for the body,” said Leslie Bonci, a registered dietitian

Dietitians say you will notice a difference if you just drink more water.

“The good news about that, even slight changes in increasing the fluid and ‘oh my gosh, who knew’, there’s a little burst energy that’s there,” said Bonci.

Do you have a messy desk?

A study from Princeton University found a cluttered desk can lead to mental exhaustion and difficulty processing new information. Experts say a messy desk may also be a sign of an overactive mind and that’ll keep you from getting a good night’s sleep.

Do you have alcohol right before bed to help unwind?

It will make you fall asleep quicker. But it’s what happens a few hours later that can backfire on you. As your body begins to metabolize alcohol, you either wake up or just don’t sleep as soundly as you normally would.

Energy drinks may not help as much as you think. While you’ll get a boost of energy, some say it could backfire later.

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Bonci said the caffeine in some of them can actually cause fatigue.

“Somebody might find themselves needing to reach for another one, or even being overly hungry, or even having to take a nap, which sounds ridiculous. But you put your body through some degree of stress without necessarily giving it the substance it needs and the body is not happy,” said Bonci.

You might also get a boost from a sugary breakfast, but you crash too soon. Bonci said it gives you nothing in the tank for the long run. Greek yogurt with bran or a banana are better choices.

Do you have “toxic” friends? Negative people who seem to take something out of you?

Some experts believe these people can really take a toll on you. “Toxic” friends could prevent you from a getting a great night’s sleep.

Exercise helps us feel more energized, however, if you exercise way too much some studies show it can disturb your sleep or even impair your ability to handle stress.

But don’t think you can use this an excuse not to exercise. In general, exercise will help boost your energy levels.

Fatty foods can make you feel tired. Here’s why: fried chicken and French fries take longer to digest.

“All the blood is diverted to your gut to help you digest and at that point you’re just ready to have a nap,” said Bonci.

Finally, checking your cell phone or laptop before bed, even for a little bit, can actually hurt your sleep and may leave you sluggish the next day.

The light that’s emitted by phones, iPads and televisions is a short wavelength called blue light and it inhibits melatonin.

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Melatonin is what help us fall asleep. Apple unveiled a new “night mode” for devices earlier this year to cut down on blue light and hopefully allow you a better night’s sleep.