- The most common reason people feel so tired is a lack of sleep.
- Other causes of fatigue include poor diet, stress, anxiety, and sleep disturbances such as sleep apnea.
- If you constantly feel tired, sleep 7-9 hours a day, drink water and eat enough protein.
- Visit the Insider Health Reference for more tips.
If you always feel tired, it could be sleepiness or fatigue – and this is a key difference. Sleepy people will sleep if given the opportunity, and this will often give them more energy. Tired people tend to have low energy levels regardless of sleep and generally don’t want to do much.
There are many reasons for sleepiness and fatigue. Whether it’s lack of sleep, poor sleep quality, nutritional deficiencies, or an underlying medical condition, these are some of the most common reasons you may feel tired.
1. Make sure you get enough sleep
If you feel tired during the day, you should first assess whether you get enough sleep every night. According to National Sleep Foundation, Most adults need seven to nine hours of sleep, while children need more, depending on their age. However, about one in three American adults does not receive the recommended dose.
“The quality of sleep is just as important as the number of hours,” he says. Rajkumar Dasgupta, MD, Associate Professor, Department of Clinical Medicine, Keck School of Medicine, University of Southern California. Sleep apneaFor example, it can cause fragmented sleep, preventing you from entering deeper and restorative stages of sleep, which can lead to excessive sleepiness during the day.
If you think the problem is lack of sleep or poor quality sleep, then following a daily routine can be helpful. Stephanie Stahl, M.D., a sleep medicine physician at Indiana University of Health. Our bodies operate internal clock which regulate organ function, and maintaining regular cycles – by falling asleep and waking up at the same time – helps regulate this internal clock.
“If your sleep patterns change frequently, your body doesn’t know when it should be awake or asleep, and other body functions may be thrown off too,” says Stahl.
This is especially important if you have an unusual schedule, such as working the night shift. Research has shown that night shifts can be unhealthy in general and increase the risk of cardiovascular disease. By sticking to the same schedule every day and limiting light output to create a dark night environment, many shift workers can reset their internal clocks and adapt to their schedule, Stahl said.
2. Improving diet and nutrition.
If you are not getting enough nutrients every day or drinking insufficient water, this may be one of the reasons why you constantly feel tired.
You may need to revisit certain parts of your diet to boost energy:
- Calories. Limiting food intake to less than 1000 calories per day can slow down your metabolism and lead to fatigue due to insufficient energy levels. IN U.S. Department of Health recommends that adult men consume 2,000 to 3,000 calories per day and adult women 1,600 to 2,400 calories per day, depending on age and activity level.
- Protein. Without enough protein, the body also cannot build muscle. This can make simple activities such as walking difficult and cause fatigue. BUT 2017 study found that older adults who did not consume enough protein were almost twice as likely to have difficulty climbing stairs or walking. The recommended protein intake (RDA) is 0.8 grams per kilogram of body weight, which is 55 grams per day for a person who weighs 150 pounds.
- Refined carbohydrates. Examples include white flour, white bread, pasta, white rice, and many breakfast cereals. These grains and sugars lack the nutrients and fiber for slow digestion. So, while snacking on refined carbs can give you a temporary boost, you’ll feel burned out later on. When you eat refined carbohydrates, your body makes insulin to lower your blood sugar. This insulin surge causes a sudden drop in blood sugar, wit can make you feel tired…
- Dehydration. When you don’t drink enough water, your body loses fluid, which decreases blood volume. This puts additional pressure on your heart delivers oxygen and nutrients to your muscles and organs, which can lead to fatigue, says Ben Smarr, Ph.D., assistant professor of bioengineering and data analysis at the University of California, San Diego. IN amount of water Each person’s needs each day vary from person to person, but on average, men should drink 15.5 cups of water a day and women 11.5 cups.
3. Exercise regularly.
According to Smarr, the level and type of physical activity each person needs to get energy depends on many individual factors.
For example, one study found that low-intensity exercise, such as walking, reduced symptoms of fatigue 65% in sedentary people who regularly experience fatigue, and was even more effective than moderate exercise.
Smarr says lack of physical activity can also make you feel tired, especially after eating. This is when your blood sugar rises sharply and if you continue to be sedentary, your blood sugar remains high, which reduces the body’s ability to convert glucose from the blood into cells for energy.
“Even standing for a few minutes after eating will drastically reduce the amount of time your blood sugar is in your bloodstream,” Smarr says.
While you don’t need to do an intense workout after meals, small movements can help stabilize your blood sugar and reduce the feeling of lethargy associated with high blood sugar.
4. Consult your doctor regarding underlying medical conditions.
These major medical conditions can make you feel tired:
- Chronic fatigue syndrome characterized by extreme tiredness and drowsiness that interfere with daily life. This disorder affects women more than men and is more common in perimenopause, when a decrease in reproductive hormones is observed in women between the ages of 40 and 50.
- Pregnancy. Hormonal changes during pregnancy, especially increased progesterone levels, may cause drowsiness… Fatigue during pregnancy is most common in the first trimesteralthough some women experience this throughout their pregnancy.
- Anemia deficiency of red blood cells or hemoglobin. Without enough hemoglobin in your blood, your muscles and organs do not receive enough oxygen, which deprives them of energy and makes you feel tired…
- Sleep apnea sleep disturbance that interrupts breathing during sleep. People with sleep apnea often wake up at night because they find it difficult to breathe, resulting in poor sleep quality and daytime sleepiness.
- Thyroid problems… Both an underactive and an overactive thyroid gland can affect sleep quality and contribute to fatigue, he said. David Cutler, MD, family medicine physician at Providence St. John’s Health Center. Fatigue is a common symptom of an underactive thyroid, Cutler said, but an overactive thyroid can also increase your heart rate, making it difficult to sleep.
- Diabetes… Poorly controlled diabetes can affect sleep quality because if you have high blood sugar, you will need to urinate frequently, which can make it difficult to sleep, Cutler says. Fatigue is also a common symptom of high blood sugar…
5. Talk to a mental health professional.
If it’s not physical, it might be mental. Stress can disturb sleep at nightwhich can cause daytime sleepiness, says Dagupta. Prolonged periods of stress can also contribute to overwork and exhaustion…
Moreover, fatigue is a common symptom of depressionBoth depression and anxiety can make it difficult to fall asleep at night, Dasgupta said. This cycle can continue as sleep deprivation can worsen depression and anxiety.
If you think your fatigue is related to depression or anxiety, talk to your doctor. Your doctor may discuss treatment options or help you make lifestyle changes to improve your sleep.
Most likely, the feeling of constant fatigue is associated with poor sleep. So make sure you get 7 to 9 hours of sleep per night and stick to a regular sleep schedule.
However, in some people, fatigue can be caused by dehydration, eating too many refined carbohydrates, or stress. Or it could be due to underlying medical conditions such as sleep apnea, anemia, or thyroid disease. So, if you find that you are still tired after regular exercise, more sleep, and a healthy diet, talk to your PCP to help you determine the cause.