There’s nothing worse than being tired all the time. Waking up and feeling unrefreshed, unable to start your day. It makes you feel hopeless and frustrated or maybe even worried.
Are you tired all the time? Worried that you just don’t have any energy – and you don’t know why? Are you disturbed enough by your fatigue that you’re even thinking of going to the doctor?
Well, in some cases, yes you should go to the doctor if you feel tired all the time. However, you should check this list first, to see if the cause of your fatigue is a common one, and one that’s easily fixable.
So let’s start at the beginning – with the most common reasons people always feel tired. Here are the 3 most common reasons plus their solutions:
3 Most Common Reasons For Fatigue
1. You’re Not Getting Enough Sleep (Or Good Enough Sleep)
This one seems super obvious – and it is – but it doesn’t make it any less common of a reason. Fact is, most people out there aren’t getting enough sleep. If you’re not on a good and restful sleep schedule, don’t drink caffeine or alcohol for a couple hours before you go to bed, make sure the TV is off, and keep your room as dark as possible for the most restful sleep (1).
2. You’re Not Getting Enough Exercise
This is maybe the most important one on this entire list. If you’re feeling tired all the time, the best cure is some good old fashioned exercise to perk you back up.
I know that sounds like a paradox, but it’s 100% true. If you work out and finish 3 hours before bed time, you’re going to get much better sleep, and feel much more rested in the morning (2).
Plus, far from making you more tired, exercise actually creates energy in your body. There have been countless studies done on the subject and they all discover the same thing – people who exercise feel much less tired and fatigued than those who don’t.
Try doing 30-40 minutes of exercise for 4 days a week. Try that for 4 weeks, and you’ll notice a world of difference in how you feel and how tired you are. Keep going with that program and you’ll feel even better.
3. You’re Not Eating The Right Food
If you’ve got a habit of consuming some sugar or caffeine to perk you up when you’re tired, I’ve got bad news for you – that’s going to do the opposite of what you want. It will cause your blood sugar to go haywire, leaving you more tired than you were before.
Instead, try eating more lean protein, along with fruits and veggies (3). They’ll give you energy your body can use over time, rather than all at once, leaving you more satisfied and awake for more of the day.
Now if you solve those three issues and you’re still feeling fatigued, it could be due to one of these other concerns.
More Reasons You Always Feel Tired
If you’ve fixed all 3 of those issues and you’re still feeling tired and exhausted all the time, it’s time to check with a medical professional.
Here are a few medical causes for tiredness and fatigue:
4. Nutrient Deficiencies
There are a lot of nutrients that can cause fatigue if your body doesn’t get enough of them. One of the most common deficiencies doctors see is potassium deficiency – and they can easily find out with a routine blood test.
5. Thyroid Issues
Both over and under-active thyroids can cause fatigue and tiredness. A doctor can easily do a blood test for your thyroid hormones to find out for sure.
6. Sleep Issues
Sometimes, even if a person is getting enough sleep, they’re not getting enough quality sleep – and that might be due to any number of issues. If you’re always feeling tired and nothing helps, you might want to try visiting a sleep lab to see if you have any sleep problems. This goes double if you snore.
Feeling down, sad, and completely not hungry along with tired? You could be suffering from depression. If you’re having trouble enjoying the things you used to love and you’re feeling tired all the time, it’s a huge sign that you’re depressed. Talk to a therapist – they’ll be able to help you.
8. Heart Disease
If you’re feeling tired all the time, it could be because you have an undiagnosed heart condition – especially if you’re a woman. If you’re getting tired more easily and having more trouble doing exercises that used to be a piece of cake, talk to your doctor about the possibility of heart disease.
If you’re just flat out not feeling good all the time, like you’ve got zero energy and just can’t function – plus you have symptoms like blurred vision and excessive urination, it could be a case of undiagnosed diabetes. Have a doctor do a blood test to check.
Anemia occurs for women more often than it occurs for men, especially if they’re having a heavy period. A doctor can easily check with a blood test, and you can fix this issue easily by adding more iron to your diet. Try eating more dark, leafy greens and meats – and if your doctor ok s it, try using an iron supplement.
When you know something is missing inside you, and you feel tired, and empty all the time, know that these are signs that your soul is tired. There’s only so much you can do, and so much you can pretend on the outside, whilst going through soul loss.
It is not your body but your soul which is tired.
It often starts with you just wanting to be in bed.
The feeling of being tired even when the day has just started.
You stop loving things you used to and you no longer are particularly passionate about anything.
That’s how you realize your soul needs some energy and restoration. Unlike our body, the damages to our soul are not very prominent.
Day after day we go out with a mask on, pretending that everything is just about fine, but deep down we know that things have slowly begun to fall apart and they need fixing.
You might get 8 hours of sleep every night; might ace your exams too and maybe be brilliant at work but none of these assure that you are fine from within.
What truly determines your spiritual condition is how you feel every day when you leave your bed.
Signs your soul is tired
Is Your Soul Tired? This is how you can find out
Rub the palm of your hands against each other for thirty seconds to create electric energy.
Now slowly start separating them until you can no longer feel the energy.
If you feel no energy, or if your hands stop before they reach about shoulder-width, it could very well be a sign that your energy is depleted and your soul is tired.
Here is the list of things that can possibly be the reason behind the exhaustion of your soul’s energy:
9 Reasons Your Soul’s Energy Is Exhausted
1) You are being honest with yourself.
3) You have a hard time saying no.
4) The constant feeling of missing something.
5) Doing things for the sake of it.
6) Letting the ghost of past haunt you.
7) De-motivating yourself.
8) Being a part of unnecessary conversations and gossips.
9) Surrounding yourself with people who aren’t helping you in becoming a better version of yourself.
These are some of the reasons why your soul is tired.
It’s often said that your tribe has a lot to do with your vibe. People who surround us have a huge impact on our lives and sometimes we underestimate its power.
Believe me when I say they can make or break you. We don’t even realize when we start picking up their qualities and habits, so keep a strict check on the sort of people in your life. If not completely then at least to a certain extent they do design your destiny.
Most of us don’t even consider these issues to be attention-worthy. We think it’s a matter of time and then we’ll get over it.
I have noticed that I have been very tired all the time. I went back on my Lexapro around 2 months ago and I am ALWAYS tired. I usually sleep from 12-9 every night so I know that I am getting plenty of sleep. I will wake up very fatigue and after around 2-3 hours i want to nap. I am not sure if this has something to do with my Lexapro or not. I have been taking it before bed but nothing really seems to help. Does anyone else feel like this? Can this medicine really make you this tired? I dont understand how if I get 8+ hours of sleep I am tired all day, everyday.
Hello hmacomber, Some people do experience tiredness from Lexapro. If I take Lexapro in the daytime, I’m finished for the day. I’ve always taken mine at bedtime.
I need more info to do my best with your issue please.
You said you began taking it again, why did you stop?
What is your dosage? Are you taking it with any other medications?
One last thought, I’ve read that getting too much sleep can make you as tired as not getting enough sleep. Set the alarm and try arising 1 hour earlier. Also, and this is weird but if I awaken with an alarm, I feel better than when I simply awaken on my own. I don’t know why this is but I do know it helps me!
Hey Jake thanks for the response,
I stopped taking lexapro over the summer because I felt that I was no longer needing it. About 2 months ago I started having serious panic attacks randomly so I began taking it again and those have gone away.
I am currently taking 10mg because 5mg initially was not helping me with my anxiety. You could be right about getting too much sleep maybe. I might also try and cut my dosage in half?
Hello again hmacomber ! I couldn’t get emails for a while and I couldn’t find our conversation . I don’t think cutting Lexapro in half will be of much help. You need a therapeutic level and 5 mg probably won’t get you there. I just increased my dosage to 20 from 15mg. I know it’s hard but you get the best benefits from the SSRI’S in about 6 weeks. Be patient . Do not hold back from calling your doctor about any issues you feel you are having . I also have a hard rule that helps me tremendously. I have a set bedtime every night and my body likes that. I always take my night meds at 10pm and then lights out at 10:30- 11:00p. No varying whatsoever. Our bodies like routine and work best if we stick strictly to that routine. Please try this and see how it works for you. I truly hope you can get through this and be patient . These SSRI’S do not work overnight.
Most people wake up tired every now and then. Occasionally waking up tired is not usually a cause for concern.
However, frequently waking up tired can be a symptom of an underlying sleep habit or health condition. This may be especially likely if a person continues to feel tired throughout the day.
This article lists some of the most common reasons for waking up tired. It also outlines some treatments and home remedies that may help alleviate the issue.
Share on Pinterest Sleep inertia is a possible cause of waking up tired.
There are several possible causes of tiredness upon waking. The following sections will outline some of these.
The term sleep inertia refers to the normal cognitive and sensory-motor impairments that occur immediately after waking.
Sleep inertia occurs when a person wakes suddenly from deep, or slow-wave, sleep. As a result, certain parts of their brain are not fully awake.
The brain stem, which controls basic functions, activates immediately after waking. The prefrontal cortex, which is involved in decision making and self-control, can take up to 30 minutes to catch up.
Some symptoms of sleep inertia include:
- drowsiness or disorientation
- difficulty concentrating
- poor decision making
- difficulty performing fine motor tasks
Poor sleep hygiene practices
The National Sleep Foundation define sleep hygiene as a range of “practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness.”
Poor sleep hygiene can lead to poor quality sleep. Some examples of poor sleep hygiene practices include:
- not having a regular bedtime routine, which includes regular sleep and wake times
- taking daytime naps that exceed 30 minutes
- looking at phone or computer screens within 2 hours of going to bed
- having a sleeping environment that is too hot, too bright, or too loud
- having an uncomfortable mattress or pillow
Unhelpful lifestyle and dietary factors
Aside from poor sleep hygiene, several lifestyle and dietary factors can cause a person to wake up tired. These include:
- Not getting enough exercise: Getting regular daily exercise can promote a restful night’s sleep. However, people should avoid strenuous exercise close to bedtime, as this increases alertness and can delay sleep.
- Getting inadequate exposure to natural light: People who do not go outside during the day may lack exposure to natural sunlight. Sun exposure helps regulate a person’s internal body clock.
- Experiencing excessive nighttime urination, or nocturia: Waking throughout the night to go to the bathroom can cause people to wake up tired in the morning. In some cases, nocturia may indicate an underlying health condition. In other cases, it may simply be a sign that a person is consuming too many liquids before bedtime.
- Consuming foods that disrupt sleep: Eating rich, fatty, or spicy foods close to bedtime can cause digestive issues for some people. These issues may affect both the quantity and quality of a person’s sleep.
- Having caffeine before bed: Caffeine is a drug that stimulates a person’s central nervous system. Those who eat chocolate or drink caffeinated drinks close to bedtime may therefore have difficulty falling asleep.
- Drinking alcohol before bedtime:Alcohol is a sedative drug that can cause a person to fall asleep more quickly. However, it also stops a person entering rapid eye movement sleep, resulting in poor sleep quality.
Some people find that they continue to wake up tired despite addressing poor sleep practices and unhelpful lifestyle factors. This could indicate an underlying sleep disorder.
Those who suspect that they may have a sleep disorder should see a doctor for diagnosis and treatment.
The sections below outline some common sleep disorders.
Sleep apnea is a serious sleep disorder that causes periodic pauses in breathing during sleep.
Some potential signs and symptoms of sleep apnea include:
- gasping for air during sleep
- waking with a dry mouth
- experiencing headaches in the morning
- feeling tired after a full night’s sleep
Individuals who think that they may have sleep apnea should see their doctor. Medical treatment can help prevent heart problems and other potential complications of the condition.
Insomnia is a sleep disorder in which a person has difficulty falling or staying asleep. People who have insomnia may experience:
- waking constantly throughout the night
- waking too early and having difficulty going back to sleep
- tiredness upon waking
- daytime irritability
- depressed mood
- low energy levels
Restless legs syndrome
Restless legs syndrome is a sleep movement disorder characterized by an uncontrollable urge to move the legs. This urge is typically due to uncomfortable crawling or creeping sensations in the feet, calves, or thighs.
Periodic limb movements disorder
Periodic limb movements disorder (PLMD) occurs when a person periodically and involuntarily moves their limbs during sleep.
PLMD mainly affects the lower limbs, causing muscle twitches, jerking movements, or upward flexing of the feet. These repetitive limb movements occur around every 20–40 seconds.
PLMD disrupts sleep and leads to morning tiredness that may persist throughout the day.
Bruxism is the medical term for grinding or clenching the teeth during sleep. It is a type of sleep-related movement disorder.
If bruxism is severe, a person may experience one or more of the following symptoms:
- tooth damage
- jaw disorders
Mild cases of bruxism may not cause any noticeable symptoms besides morning tiredness.
Your eyelids feel heavy for a reason
Sarah Watts Wisniewski
Jan 22, 2020 · 2 min read
S urely you’ve experienced the phenomenon of feeling like you can’t possibly keep your eyes open for one second longer when you’re tired — in the predawn hours feeding a newborn or while attempting to stay up and watch your favorite show. Why does this eyelid heaviness happen?
There are a multitude of reasons. Eyelids are made of muscles, and these muscles are at work all day, keeping the eyelids open and blinking. Like all muscles, says Dr. Kelsey Kleinsasser, an eye specialist based in Lee’s Summit, Missouri, they need rest. “During waking hours [our eyelids] are continuously blinking,” Kleinsasser says. “It’s analogous to being on your feet all day.” (One thing to note: Heavy eyelids are different than droopy or sagging eyelids, which can be caused by inflammation — think allergies — or ptosis, a condition where the upper eyelid droops due to muscle weakness that occurs with age.)
“During waking hours [our eyelids] are continuously blinking. It’s analogous to being on your feet all day.”
Aside from fatigue, dry eye is another cause of eyelid heaviness, says Kleinsasser. When eyes are open for an extended time (in other words, all day long) it can lead to dry eye, even for people who are not overly susceptible to dry-eye symptoms, he says. The tired, “heavy” feeling is a “protective mechanism” that forces people to close their lids and lubricate the eye’s sensitive outer layer, or cornea. What’s more, that overwhelming urge to rub your eyes when you’re tired also has a biological purpose — it can help alleviate dryness by stimulating the lacrimal glands to produce more tear fluid.
Hormones can play a role as well, says Dr. Jack Parker, an ophthalmologist and corneal specialist based in Birmingham, Alabama. “Each day, as the morning progresses into the afternoon and then the evening, your body’s circulating adenosine, and melatonin levels rise, specifically to prepare the body for sleep,” he explains.
“As a result of these circulating chemicals, your core body temperature drops as does your heart rate and blood pressure. This is accompanied by a feeling of tiredness, which may be thought of as a ‘hunger’ or ‘appetite’ for sleep.” Since it’s difficult to sleep with your eyes open, this tired feeling corresponds with a desire for the eyes to close — hence the heavy eyelids. Interestingly, coffee works in part by blocking adenosine, which explains why you often feel less heavy-lidded after a cup or two.
For heavy, tired eyes, there’s only one thing that will help: sleep. The next time you find yourself struggling to stay awake, do yourself a favor and stop fighting the feeling. Your eyes will thank you.
- 21 Jul 2020, 6:25
- Updated : 21 Jul 2020, 11:00
- Invalid Date,
EVERY morning do you drag yourself out of bed despite getting a solid eight hours kip?
You could be suffering with an underlying condition or need to make lifestyle adjustments to get you back to your sprightly self. Here’s our guide to help you understand why you feel so exhausted all the time.
Why am I always tired?
If your tiredness stems from more than just a lack of sleep, this could point to an underlying medical problem.
- Coeliac disease:You may feel sluggish after consuming gluten
- Anaemia: One in 20 people have iron deficiency; this is one of the most common medical reasons for feeling constantly run down
- Chronic fatigue syndrome: This long-term illness can trigger extreme tiredness and sleep problems. Sufferers may also struggle to carry out everyday activities.
- Diabetes: A result of having an excess of sugar in the blood is feeling overly tired.
- Underactive thyroid: If your body lacks thyroid hormone (throxine), this is likely to be a cause of exhaustion.
- Glandular fever: Even though the majority of the viral infection’s symptoms clear up in six weeks, patients who have been diagnosed with glandular fever may experience fatigue for several months.
- Sleep apnoea: This condition interrupts your sleep as it hinders your breathing during the night. Signs of sleep apnoea include restlessness during the night and regular snoring.
- Restless legs: Willis-Ekbom disease, also known as restless leg syndrome, causes an irresistible urge to move the legs. As the nervous system is constantly battling this overwhelming feeling, shutting down at night can prove difficult.
Of course there are many other medical reasons – some of which are very serious – why you might be feeling tired out, so if you are feeling under the weather and fatigued it’s best to visit your GP who can examine you and run tests to get to the bottom of your symptoms.
Mental disorders can affect your sleep just as much as physical ailments. Here are some conditions that can lead to restlessness.
- Anxiety– One in 20 Brits are affected by generalised anxiety disorder. Feeling uncontrollably worried can be extremely draining, especially if it stops you from nodding off at night.
- Depression– A common symptom of depression is extreme tiredness. Not only can it prevent you from falling asleep, it can also make you feel devoid of energy.
Making a couple of small tweaks to your lifestyle could be all it takes to sort your sleep out.
It’s likely you will feel knackered if.
- You regularly consume alcohol: Boozing disrupts sleep and can trigger wakefulness in the middle of the night. To sleep more soundly, try cutting back on alcohol.
- You have a lack of routine: Working late shifts, enjoying too many wild nights out and failing to stick to a routine can all contribute towards feelings of exhaustion.
Nothing is worse than getting in bed early, only to wake up still feeling exhausted. How long we sleep is important for well-rested we feel, but there a number of other factors that can affect how tired you feel in the morning, and you may be picking up on some habits that are zapping your energy. Getting to bed before midnight might seem good enough, but you also need to pay attention to your everyday habits that can affect your energy levels when you rise.
“Unfortunately, the importance of sleep is often under-appreciated and the consequences are commonly unrecognized,” says sleep expert Dr. Lee-Chiong over email. “Getting adequate sleep every night might be a tall order, especially with long work days and active lifestyles often taking priority. Creating a healthy sleep regimen starts with recognizing that insufficient sleep is a problem and identifying a path towards a solution.”
If you keep waking up exhausted, you might want to take a look at your sleep rituals and make some much needed changes вЂ“ after all, no one can rely on coffee forever. Here are 11 reasons why you might be waking up tired in the morning and how you can fix it.
1. You’re Pressing Snooze
You would think that hitting the snooze button would make you feel less tired since you are getting more sleep, but it actually does the opposite. When you fall back asleep for such a short amount of time, your alarm wakes you up on the wrong sleep cycle, which can leave you feeling more tired than you began. Try to set your alarm for the exact time you need to wake up, or get a sleeping app that can help wake you up on the right cycle.
2. You’re Watching Netflix Before Bed
“Electronics stimulate the mind and keep us awake,” says Nikki Martinez, Psy.D., LCPC over email. “We watch TV, we read articles, or play games on our phone thinking that we are going to do this until we sleep. However, we are actually keeping ourselves awake.” The light from these electronics can disrupt your body’s level of the hormone melatonin, which is responsible for controlling our sleep cycles, according to WebMD. Put the computer away and consider another bedtime activity, like reading.
3. You Don’t Let Light In When You Wake Up
Although it’s good to sleep in the dark, you’ll want to open those curtains up in the morning. Letting in light helps to regulate your body’s natural circadian rythyms, which can have you feeling more awake and energetic, according to the UCLA Sleep Center.
4. You’re Drinking Caffeine In The Afternoon
“While many of us need our coffee to make it through the day, it is proven that drinking caffeine after 2 p.m. in the afternoon can impact our sleep,” says Martinez. Even if you’re not tossing and turning trying to fall asleep, caffeine can diminish your sleep quality and quantity, according to research from MichiganвЂ™s Henry Ford HospitalвЂ™s Sleep Disorders & Research Center and Wayne State College of Medicine. “We can indulge in our daily tea or coffee, just make sure to stop by 2 p.m., so that it is completely out of your system in time for bed,” says Martinez.
5. You Go To Bed At Different Times Each Night
“You should go to sleep and wake up at the same time seven days per week,” says Martinez. “This helps to train your body, and teaches it what hours you should be tired and resting. Getting yourself on a schedule helps to promote more consistent sleep.”
6. You Spend Too Much Time In Your Bedroom
“Train your mind to think the bedroom is only for sleep and sex,” says Martinez. “We have to be certain to fight the instinct to do other activities in order to relax and clear our mind and encourage ourselves to drift off to sleep.” Associating your bed with just sleep can help train yourself to relax for a more restful slumber.
7. You’re Drinking Before Bed
“While many people falsely think a few drinks before bed relaxes them and helps them sleep, it actually does the opposite,” says Martinez. “While it might initially help the person pass out or drift off to sleep, they will actually toss and turn and be restless all night. The best thing to do is stop drinking any alcohol several hours before you go to bed.”
8. You Sleep With Your Pets
“Many people sleep with their pets,” says sleep coach Amy Korn-Reavis, MBA, RRT, RPSGT over email. “They, just like children can disrupt your sleep as they have different sleep patterns than humans. Your cat may think you are awake when you change positions and expect to be petted. This will disrupt the flow of sleep and could rob you of sleep time that you are unaware of.”
9. You Eat Right Before Bed
“Put the fork down two to three hours before bed,” says psychotherapist Emily Roberts over email. “The digestive process takes time, and even though a big scoop of ice cream may make you feel full and tired, your body is activated. Aim to eat every three to four hours during the day so you don’t feel the urge to stuff yourself at night. This will help you sleep soundly; hunger pains or stomach aches both interrupt your sleep cycle.”
10. Your Room Isn’t Comfortable
“There are certain conditions that make for a more restful sleep,” says clinical psychologist and sleep specialist Dr. Yelena Chernyak, PhD, over email. “It if is too hot, loud, or bright in sleep environment you body may not go into as restful of a sleep as it otherwise would.” Keep your room dark at night, and keep the temperature between 60 to 67 degrees Fahrenheit.
11. You’re Stressed
“Maybe there is something emotionally or psychologically unresolved in your life,” says therapist Dawn Wiggins over email. “This could be a job you donвЂ™t like, a difficult relationship, or generally being unsatisfied with something in your life.” Stress and anxiety can not only cause problems sleeping, but it can also cause fatigue, according to the Calm Clinic. Try meditating before bed or doing some relaxing yoga poses.
If you practice good sleep hygiene and still feel exhausted every morning, it’s best to speak with your doctors. “Sleep apnea or another underlying health concern could be to blame for your sleeplessness,” says Lee-Chiong. “Your doctor can help you figure out the next best steps forward.”
A good night’s sleep is supposed to leave you feeling rejuvenated, refreshed, and wide awake. But what if it doesn’t? If you’ve gotten the recommended amount of sleep, it’s extra frustrating to start to feel worn down and exhausted a few hours into the day. Unfortunately, it happens all too often, and the cause isn’t always easy to pinpoint. The reasons you might be tired, even after sleeping well can vary from easily preventable to something more serious that will require some doctor visits.
Typically, experts say that adults need seven to nine hours of sleep each night to get energy and stay healthy вЂ” but it is possible to get that amount of sleep every single night and still feel sleepy the next day. Feeling exhausted for seemingly no reason can often point to a whole bunch of other health issues, whether it’s something mental or physical. There might also be something you’re doing before bed that isn’t letting you sleep as well as you thought вЂ” you might think you just had some great shut-eye, but you may not have been as deeply asleep as it seemed. So, what could be behind all of this? Here are a few reasons you’re tired even after sleeping well:
1. You’re Not Moving Around Enough
A lot of people associate physical activity with exhaustion, but that’s not always the case. While an intense sweat session at the gym can help you sleep better, it’s not going to drain you of energy completely. In fact, not incorporating any physical activity in your day will make you even more tired. According to Science Alert, “doing light exercise just a few times a week can leave you more energized.” Regular movement helps your body work better overall, and over time, it will help you feel more awake.
2. You’re Dehydrated
Being dehydrated can do more than just make you feel light-headed and dizzy вЂ” it can also make you feel really, really tired. Being dehydrated messes with your blood volume, which can make your heart less efficient, leading to exhaustion all the time.
3. You’re Depressed
One of the most common symptoms of depression is exhaustion. This mental disorder can leave you feeling tired all the time, no matter how much sleep you get вЂ” people often don’t realize they’re depressed until they realize how sleepy they are. Healthline says, “People with depression often feel very tired and arenвЂ™t interested in doing any activity, regardless of the task or the required amount of effort. Pay attention to how you’re feeling, and if you think depression could be the reason, consider seeing a therapist.
4. You Had A Glass Of Wine
How often have you poured yourself a glass of wine at night to relax, unwind, and help yourself fall asleep? Probably a lot! While wine will make you feel sleepy, it doesn’t work in the end. Allen Towfigh, MD, medical director of New York Neurology & Sleep Medicine, P.C., in New York City says, “It ultimately sabotages sleep maintenance.”
5. You’re Drinking Too Much Coffee
If you’re drinking coffee as much as six hours before your bedtime, that’s affecting your sleep вЂ” even if you don’t realize it. Coffee is meant to keep us awake and energized, but too much of it too late in the day will backfire. Science Alert says, “It will mess with your adenosine production, making it harder to go to sleep. Besides, studies have shown that caffeine actually messes with our circadian rhythms.”
6. You Spend Too Much Time On Your Phone
You’ve likely heard this warning before, but it’s worth repeating: stay off your phone before bed! In fact, stay away from all electronics, including your television. Blue screens like the ones on smartphones can trigger a “wake-up” hormone even when you’re about to sleep for the night. Again, you might not realize it’s messing with your rest, but it could be keeping you from getting a deep enough sleep and leave you tired the next day.
7. You Didn’t Eat Breakfast
Yes, you’ve also heard this one many times before вЂ” but really, eat your breakfast! According to Health.com, “The food you eat fuels your body, and when you sleep, your body continues using what you consumed at dinner the night before to keep your blood pumping and oxygen flowing. So, when you wake up in the morning, you need to refuel with breakfast. Skip it, and you’ll feel sluggish.”
8. You Have Some Sort Of Deficiency
Maybe you aren’t eating enough iron вЂ” an iron deficiency can make you feel tired and weak all the time. You might also be low on vitamin B, which converts food into energy. Without it, you could feel extra sleepy. You might have a magnesium deficiency, which can mess with your blood glucose levels and leave you feeling lethargic.
9. You Have Anxiety
Depression isn’t the only mental disorder that can mess with your sleepiness вЂ” so can anxiety. Stress and anxiety can go hand in hand in ensuring you’ll feel less energetic and more lethargic, no matter how much sleep you get. It can make sleep more restless, causing you to wake up more and not fall into the deep sleep you need, and it can just leave you feeling exhausted and overwhelmed. Talk to a therapist if you think you need help managing anxiety.
10. Something More Serious Is Happening With Your Health
Sometimes, the issue of being tired could be a sign of something more serious, like diabetes, a thyroid disorder, or anemia. Anemia can also make you feel weak and short of breath, and is typically caused by an iron deficiency, blood loss, or even something like cancer or kidney failure. Meanwhile, one major sign of both thyroid disease and diabetes is exhaustion. If your exhaustion goes on for more than a week, see your doctor.
11. You Have A Sleep Disorder
Of course, the issue could also be with the way you’re sleeping. Michael Decker, Ph.D, a sleep specialist and associate professor at Case Western School of Nursing, says sleep inertia may be to blame. If you’re trying all sorts of tips to feel less tired, and none of them are working, it’s worth getting checked out for a sleep disorder.
This article was originally published on March 25, 2018
It’s normal to feel tired occasionally when you don’t get enough sleep, but if you feel tired nearly all the time, then it’s time to look at what’s causing your fatigue.
It’s easy to blame those yawns and feelings of fatigue on being too busy or not getting enough sleep or being overly stressed.
Most times, you’d be correct.
But sometimes, it’s not just “normal” fatigue. And that’s when it’s important to take a deeper dive into those persistent, disabling feelings of sleepiness or complete exhaustion.
Are you always tired, falling asleep night after night on the couch and struggling to stay awake for your favorite television program? Do you find yourself canceling plans because you have no energy? Does your fatigue get in the way of your life?
Then there may be other causes that go beyond the obvious.
Research published in the Archives of Internal Medicine found that the more severe your allergic symptoms are, the more impaired your sleep will be. Allergies send your immune system into overdrive, which can trigger chronic inflammation and fatigue. Allergies can also interfere with your breathing, cause snoring and keep you up at night. And if you take medications to treat your allergies, like decongestants or antihistamines, some of these may interfere with your sleep patterns as well.
When you don’t have enough red blood cells—whether it be through blood loss or a decrease in their production—you can develop anemia, and the cells in your body will not get adequate oxygen to function properly. Anemia is the most common blood condition in the United States. Older adults are especially vulnerable if they have a poor diet or other medical conditions; so are women of childbearing age because of blood loss from menstruation or the increased demands of blood supply that pregnancy puts on their bodies. There are more than 400 types of anemia, which can be temporary or chronic. Learn more about iron deficiency anemia.
When your thyroid doesn’t produce enough of its hormones, the hypothyroidism that follows can make you feel tired and weak (among other things). Left untreated, the symptoms, which develop gradually over time, can worsen. An overactive thyroid (hyperthyroidism) can also cause fatigue for some people. Thyroid issues are easily detected through a simple blood test. Find out more about things your thyroid can affect.
This condition that causes constant pain and fatigue is more likely to affect women than men. It can disrupt sleep and has also been associated with other sleep disorders like restless leg syndrome and sleep apnea. Even though people with fibromyalgia may sleep for a long time, it’s not uncommon for them to awaken tired and feeling unrefreshed, which can impair functioning and lessen their quality of life.
Sleep apnea occurs when the muscles in the back of your throat are unable to keep your airway open—thus, the loud snoring, tossing and nighttime choking and gasping that can disrupt your sleep (often without you even realizing it). Sleep apnea is associated with being overweight or obese but thin people can suffer from this condition as well. Left untreated, it can lead to hypertension, heart disease and problems with mood and memory. A CPAP machine is often an effective way to deal with the condition. Restless leg syndrome, which affects one in 10 adult Americans, causes an overwhelming and strong desire and urge to move your legs, especially at night while you’re at rest, making it difficult to get a good night’s sleep. Learn more about 5 Things That Sabotage Your Sleep.
If you’re not getting enough calories—or getting calories in the wrong form—your energy levels can lag. A lack of iron can cause you to develop anemia (dark green leafy vegetables, lentils, nuts, seeds and eggs are some good iron sources). A lack of protein, which fuels your body to repair and build tissues, can also mess with your energy levels. Make sure you get enough with beans, cheese, tofu, fish and lean red meat.
Persistent feelings of sadness, hopelessness or emptiness can cause people to either sleep too much or have trouble sleeping, which can lead to exhaustion.
When your body can’t use glucose properly, it builds up in the blood and can drain your energy levels. Fatigue is one of the earliest—and most common—warning signs of diabetes. Diabetes raises your risk for sleep apnea and restless leg syndrome, notes the Joslin Diabetes Center.
There are many prescription and over-the-counter drugs that can interfere with your sleep patterns or cause chronic fatigue. Most commonly, these include antihistamines, some antidepressants, drugs used to manage anxiety disorders and some blood pressure medications. Other culprits could be seizure or epilepsy medications and muscle relaxants.
Fatigue could be a sign of dehydration. If your body isn’t getting enough water, it can’t function properly. Your blood pressure drops, your heart rate increases and the blood flow to your brain slows. Older adults, people with diabetes or other chronic illnesses, and people who work or exercise outdoors in the heat are more susceptible to dehydration. Thirst is not always a reliable indicator or warning. You may be dehydrated before you feel thirsty.
This illness is characterized by prolonged, debilitating fatigue that does not improve with rest and worsens with physical or mental activity. It can be hard to diagnose, and its cause or causes are unknown.
The best way to figure out what’s causing your excessive sleepiness is to be aware of the possible underlying causes. A look at your health, your patterns and your habits can give you insight. A sleep study can also be very helpful if an underlying sleep disorder is suspected.