If you often ponder the question, "Why am I always sleepy?" We're here with you! You're not the only one who is feeling tired and has low energy.
What's the cause? Simple things like not getting enough sleep or getting sick might make you feel tired all the time. It can also be attributed to your busy lifestyle factors, such as work or school, relationships, and all the other commitments you're juggling. However, excessive sleepiness may be a symptom of an underlying health condition, which is an early warning sign.
Most of the time, lifestyle changes, treating a nutrient deficit, or attending to medical conditions can lessen fatigue. Whether you experience excessive daytime sleepiness or feel tired despite having plenty of sleep, it is crucial to identify the source to fight fatigue.
Here is the information you need to know about typical causes of chronic fatigue, including illnesses, dietary deficiencies, and more.
1. Sleep problems
Adults should get at least 7 hours of quality sleep each night for optimal health. The importance of getting enough sleep cannot be overstated. Sadly, a lot of us don't get enough, which might make us feel tired.
Your body carries out a number of vital functions in your sleep cycle, including the release of vital growth hormones, cell repair, and regeneration. This is why most people experience a feeling of renewal, alertness, and vigor when they wake up after a night of good sleep.
Any sleep disorder that makes it difficult to fall asleep or stay asleep is known as insomnia. Moreover, menopause, psychological stress, unsatisfactory sleeping conditions, excessive mental stimulation, and other illnesses are only a few of the possible causes.
In addition, a lack of sleep over an extended period of time raises the risk of mental health issues such as heart disease, high blood pressure, obesity, autoimmune disorders, and heightened pain sensitivity. Treatments for many sleep disorders may include taking natural supplements, taking pharmaceuticals, and managing underlying medical conditions. See your doctor to receive the proper treatment and care.
2. Nutritional Deficiencies
Even if you get more than 7 hours of sleep every night, nutritional inadequacies may cause you to feel tired all the time. Fatigue has been associated with nutrient deficiencies, such as iron deficiency, vitamins B2, B3, B5, B9, B12, B-complex, nutrients D and C, and magnesium, among others. Ask your healthcare provider if you should get tested for deficiencies if you are feeling extreme fatigue.
3. Chronic stress
While some stress is normal, chronic stress can cause fatigue. In the worst cases, this may result in stress-related exhaustion disorder (ED), a medical illness characterized by both psychological and physical symptoms.
Moreover, chronic stress can cause structural and functional changes in the brain, such as inflammation, and can aggravate other symptoms, such as tiredness.
A mental health professional may be able to assist you in developing stress-reduction strategies. Virtual treatment is also an option, and many health insurance policies include talk therapy.
4. Underlying health conditions
Visit your physician and go over your symptoms if you have undiagnosed chronic fatigue syndrome. To rule out specific health disorders that contribute to weariness, they may advise blood tests and other testing, such as:
- Sleep Apnea
- Hypothyroidism
- Cancer
- Anxiety and depression
- Kidney Disease
- Diabetes
- Thyroid Disease
- Coronary Artery Disease
- Rheumatoid Arthritis
- Chronic Obstructive Pulmonary Disease
It is critical to know the proper diagnosis. Receiving the right care for an underlying cause can make you feel better and enhance other aspects of your mental and physical health.
5. Unhealthy Diet
Your diet has a significant influence on how you feel. A nutrient-dense diet is vital for preserving energy and acquiring the resources your body needs to execute daily activities.
If you don't get enough calories and nutrients, your body will break down fat and muscle to compensate. This results in a loss of body fat and muscular mass.
Furthermore, diets consisting of ultra-processed meals deplete energy levels. A diet high in added sugar, for example, causes sleep disruptions and high blood sugar and insulin levels.
You need a diet including fruits, vegetables, legumes, and healthy protein sources that may help reduce weariness and promote healthy sleep while providing your body with adequate nutrition.
6. Too much caffeine intake
Drinking coffee or energy drinks frequently gives you the impression that your energy level has increased, but doing so may actually make you feel more exhausted the next day. In fact, high caffeine intake causes sleep disruption, which increases your shortness of breath.
According to research, people who are exhausted in the morning tend to drink a lot of coffee. You might then abuse coffee or other caffeinated beverages to get by, which perpetuates the cycle of inadequate sleep.
In moderation, green tea and coffee may be healthy. However, energy drinks are incredibly high in stimulants and sugar, so try to stay away from them whenever you can. If you often use such beverages and are having difficulty falling or staying asleep, consider reducing your intake to see if it helps.
7. Dehydration
Maintaining hydration is crucial for energy levels. When you don't consume enough fluids to make up for the water lost in your body daily, dehydration sets in.
As they say, you should drink eight 8-ounce glasses of water per day. However, the amount of water you need will vary depending on your weight, age, gender, and amount of moderate exercise.
Dehydration symptoms include thirst, tiredness, lightheadedness, and headaches. The goal is to stay hydrated by drinking enough fluids.
8. Obesity
To maintain general health, one must maintain a healthy weight. Apart from being associated with a higher risk of chronic illnesses, it may also raise your risk of experiencing chronic and muscle fatigue.
Obstructive sleep apnea, a frequent cause of daytime weariness, is considerably increased by obesity. To treat this sleeping disorder, continuous positive airway pressure (CPAP) treatment is advisable. It can improve sleep patterns, reduce or eliminate snoring, and fight tiredness.
9. Lack of exercise
Fatigue levels can be impacted by physical activity levels. While a vigorous physical activity session can make us feel more exhausted, regular physical activity done a few times each week can actually increase overall energy levels.
Regular exercise causes our bodies to manufacture more mitochondria, the component of the cell that produces energy. However, a sedentary lifestyle results in lowered energy, impaired mitochondrial function, and weariness.
10. Alcohol and Medication
Excessive alcohol use leads to poor sleep quality. Although it can help individuals fall asleep, it disrupts rapid eye movement (REM). This begins roughly 90 minutes after falling asleep and is the stage of sleep during which most dreams occur, wherein your eyes move quickly from side to side and your limbs become briefly immobile.
Meanwhile, several drugs might impair sleeping patterns or produce tiredness throughout the day. Stimulants, antidepressants, inhaled corticosteroids, oral corticosteroids, decongestants containing pseudoephedrine or phenylephrine, and beta-blockers are examples of drugs that may make sleep more difficult. If you have trouble sleeping or feel weary during the day, consult your doctor to see if any of your drugs may be contributing to your chronic fatigue.
Remedies and healthy habits
If you're constantly feeling tired, there are several steps you can take to alleviate your symptoms.
Good sleep hygiene
Follow a consistent sleep schedule, which involves going to bed and getting up at the same time every day, even on weekends. Make your bedroom dark, comfy, and devoid of technology, and avoid eating large amounts of food or drinking alcohol or caffeine right before bedtime.
Exercise Regularly
Take a 20-minute stroll or perform a simple aerobic activity. The key is consistency, which is important if you are sedentary during the day due to work or school.
Eat a balanced diet.
Nourishing and balanced meals with lots of protein, complex carbohydrates, and a supply of healthy fat will help stabilize your energy throughout the day.
Take Supplements
If you know you're deficient in particular vitamins, minerals, and/or electrolytes, supplements can help you improve your energy levels.
Have a break.
Daytime naps are important. You may be able to concentrate again after reading and doing this.
For more information on Vista Residences, email [email protected], follow @VistaResidencesOfficial on Facebook, Twitter, Instagram, and YouTube, or call the Marketing Office at 0999 886 4262 / 0917 582 5167.
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