What’s Causing Your Fatigue?
Feeling constantly tired can stem from various factors, including physical and mental health, dietary habits, lifestyle choices, and insufficient sleep. Here are some common reasons you might be feeling sleepy all the time, along with 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, gathered a panel of sleep experts to determine the ideal sleep duration for adults aged 18 to 60. They recommend at least seven hours of sleep each night for optimal health. Insufficient sleep can lead to several 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 electronics before bed to avoid screen time distractions.
– Sleep in a dark, quiet, and cool room to maintain a stable sleep environment.
– Limit daytime naps to less than 20 minutes in the early afternoon to avoid disrupting nighttime sleep.
Stress
Stress can arise from various sources, such as daily challenges, overwork, or financial concerns, and can significantly impact sleep quality. High stress levels can activate the fight-or-flight response, releasing adrenaline and making it difficult to fall or stay asleep.
Tips:
– Use aromatherapy with lavender to promote relaxation.
– Practice daily meditation, starting with 10 minutes and gradually increasing to 30 or 60 minutes.
– Improve time management to reduce overwork and delegate tasks.
Depression or Anxiety
Studies indicate that 75 percent of individuals with depression experience insomnia or hypersomnia (excessive sleepiness). Sleep problems can exacerbate depression and anxiety, creating a vicious cycle.
Tips:
– Seek professional care if depression or anxiety significantly impacts your life.
– Practice deep breathing exercises to stabilize your system.
– Talk to a trusted friend or therapist to vent and alleviate emotional burdens.
Your Diet
The food you consume greatly influences your health and sleep patterns. A diet high in carbs and fats can lead to poor sleep quality and daytime fatigue. Conversely, a balanced diet with protein, carbohydrates, and healthy fats supports better sleep.
Tips:
– Try kiwifruit in the evening for its calming serotonin content.
– Eat a larger lunch or small snacks throughout the day to avoid overeating at dinner.
– Drink tart cherry juice before bed to reduce insomnia.
Dehydration
Water constitutes 55 to 75 percent of our body weight, making hydration crucial. Even mild dehydration can increase fatigue, anger, and confusion.
Tips:
– Drink half your body weight in ounces of water daily.
– Use a reusable water bottle to ensure you stay hydrated.
– Avoid overhydration by maintaining a balance of electrolytes, such as sodium, potassium, and calcium.
Alcohol & Caffeinated Drinks
While caffeine can be a temporary stimulant, excessive consumption can lead to restlessness and insomnia. Similarly, alcohol might initially make you sleepy, but it disrupts sleep later.
Tips:
– Opt for coffee alternatives like chai tea or Chaga mushroom drinks.
– Limit alcohol to weekends to prevent disruption of your weekday sleep routine.
– Gradually reduce caffeine and alcohol intake if you find it hard to quit entirely.
Having a Sedentary Lifestyle
Contrary to what you might think, regular physical activity increases energy levels. Numerous studies show that staying active helps combat fatigue and improves overall energy.
Tips:
– Take short breaks every 20 minutes to walk and stretch.
– Use a portable bicycle pedal system for physical activity while sitting.
– Join local gym classes, such as yoga, Zumba, or weight training, to enhance energy and sleep quality.
Thyroid Issues
The thyroid gland regulates hormones that influence body weight, mood, and metabolism. An underactive thyroid (hypothyroidism) can lead to fatigue and sleepiness.
Tips:
– Consult your healthcare provider to check your thyroid function.
– Include iodine-rich foods or supplements in your diet.
– Ensure adequate selenium intake for thyroid health.
Sleep Apnea
Sleep apnea, often caused by a partially blocked airway, interrupts breathing multiple times a night. This condition prevents deep sleep, leading to chronic fatigue.
Tips:
– Seek professional evaluation for a potential CPAP (continuous positive airway pressure) machine.
– Lose weight if you are overweight, as it may alleviate sleep apnea.
– Use a mouthguard to keep your airway open while sleeping.
Other Medical Conditions
Various medical conditions, such as anemia, infections, or chronic fatigue syndrome, can cause persistent tiredness. If lifestyle changes do not help, consult your healthcare provider.
Tips:
– Get a full blood test to check for deficiencies.
– Maintain regular physicals to monitor and address health issues.
– Track your fatigue patterns to identify and address specific causes.
Best Supplements to Increase Energy
If lifestyle changes aren’t enough, consider plant-based supplements to boost energy. Recommended options include iodine, vitamin B12, Korean ginseng, CoQ10, and ashwagandha.
Points to Remember
Fatigue is common, but making lifestyle changes can significantly improve your energy levels. Aim for at least seven hours of sleep, eat a balanced diet, and exercise regularly. If necessary, seek medical advice to address underlying health issues. Supplements can help fill nutritional gaps, and finding healthy ways to relax and manage stress is essential. Prioritize self-care to enhance your overall well-being and energy levels.
