What’s Causing Your Fatigue?
Feeling tired all the time can be due to a variety of factors, including physical and mental health, diet, lifestyle choices, and simply not getting enough sleep. Here are some common reasons for constant sleepiness and tips to address each situation.
Not Getting 7 to 9 Hours of Sleep
The U.S. Department of Health and Human Services, through the Healthy People 2020 initiative, assembled a panel of sleep medicine and research experts to determine the optimal amount of sleep for adults aged 18 to 60. Their findings suggest that to be the healthiest version of yourself, you should get at least seven hours of sleep every night.
Regardless of your age, lifestyle, or situation, getting seven or more hours of restful sleep per night is crucial. Missing out on this can lead to various health issues, including obesity, heart disease, depression, high blood pressure, increased pain, diabetes, and a higher risk of accidents. However, sleeping more than nine hours regularly can also cause daytime sleepiness and other health problems.
Tips:
Turn off your electronics before bed to avoid the temptation of staring at screens. Consider using an app that disables phone apps at a certain time each night. Sleep in a dark, quiet, and cool room, as temperature extremes can disrupt your sleep cycle. Limit daytime naps to less than 20 minutes in the early afternoon to avoid difficulty sleeping at night.
Stress
Stress can come from various sources, whether it’s daily drama, being overworked, or financial worries. High stress levels can lead to sleep issues like insomnia. Poor sleep can also trigger your body’s fight-or-flight response, releasing stress hormones that make it hard to fall or stay asleep. Managing and reducing stress is essential for better sleep.
Tips:
Use a diffuser with lavender for aromatherapy to promote relaxation. Engage in daily meditation for at least 10 minutes, gradually increasing to 30 or 60 minutes. Effective time management can also help reduce stress from overwork.
Depression or Anxiety
Studies show that 75 percent of people with depression experience insomnia or hypersomnia. This creates a vicious cycle where sleep issues can cause or exacerbate depression and anxiety.
Tips:
If depression or anxiety is affecting your life, seek professional care. Practice deep breathing exercises, taking 10 deep, slow breaths to stabilize your system. Talk to a trusted friend or therapist to help unload emotions.
Your Diet
The food you eat significantly impacts your health and sleep patterns. High-carb, high-fat diets are linked to poor sleep quality. Eating a balanced diet with protein, carbohydrates, and healthy fats can improve sleep quality. Avoid fried foods and sweets, as they can increase blood sugar and cause fatigue.
Tips:
Try eating kiwifruit in the evening for its calming effects. Eat a larger lunch or snacks throughout the day to avoid overeating at dinner. Drink tart cherry juice before bed to reduce insomnia.
Dehydration
Water makes up a significant portion of our body weight, and even mild dehydration can cause fatigue, anger, and confusion. Most people do not drink enough water daily.
Tips:
Drink half your body weight in ounces of water each day. Use a reusable bottle to stay hydrated and help the environment. Avoid overhydration by ensuring you get enough electrolytes like sodium, potassium, and calcium.
Alcohol & Caffeinated Drinks
What you drink is just as important as what you eat. While caffeine can be a great stimulant, too much can make you anxious and disrupt sleep. Similarly, alcohol may seem to help you sleep but can actually keep you awake.
Tips:
Cut out caffeine and try alternatives like chai tea or Chaga mushroom drinks. Limit alcohol consumption to weekends when you can adjust your sleep routine. If you can’t cut out alcohol or caffeine entirely, reduce your intake gradually.
Having a Sedentary Lifestyle
Contrary to what you might think, staying active actually gives you more energy throughout the day. Studies show that not getting enough movement can make you feel exhausted, especially for women.
Tips:
Take a five-minute walk every 20 minutes to stay active. Use a portable bicycle pedal system at work. Join a local gym and start with any exercise, whether it’s yoga, Zumba, or weightlifting, to improve your energy and sleep quality.
Thyroid Issues
The thyroid gland regulates hormones that influence body weight, mood, and metabolism. An underactive thyroid (hypothyroidism) can cause fatigue and sleepiness.
Tips:
If you’re feeling unusually tired, get your thyroid checked by a healthcare provider. Eat iodine-rich foods or take iodine supplements, and ensure you get enough selenium.
Sleep Apnea
Sleep apnea, often caused by a partially blocked airway, can cause you to stop breathing multiple times a night, leading to poor sleep quality and daytime fatigue.
Tips:
Get evaluated by a professional; you may need a CPAP machine. Losing weight can also help reduce sleep apnea symptoms. Wearing a mouthguard can keep your airway open while you sleep.
Other Medical Conditions
Various medical conditions, such as anemia, colds, flu, or chronic fatigue syndrome, can cause fatigue. If natural remedies don’t help, consult your healthcare provider.
Tips:
Get a full blood test to check for imbalances. Have regular physicals to maintain optimal health. Track your fatigue to identify patterns and address them.
Best Supplements to Increase Energy
If lifestyle changes aren’t enough, plant-based supplements like iodine, vitamin B12, Korean ginseng, CoQ10, and ashwagandha can help boost your energy.
Points to Remember
Fatigue affects everyone at some point. To combat it, get seven or more hours of sleep, eat a balanced diet, and exercise regularly. If you suspect a more significant issue, get a check-up. Supplements can fill dietary gaps, and finding healthy ways to relax can also help. Remember, taking care of yourself is essential for maintaining energy and overall well-being.
