It seems that many of us are tired all the time.
The reason may be obvious. According to the CDC, at least a third of adults report sleeping less than recommended. Sometimes this is out of our control, but a lack of quality sleep can also be self-imposed, whether we realize it or not.
And what happens when you always feel tired but you can't figure out why?
“Fatigue is often the result of insufficient sleep or behaviors that lead to poor sleep,” instructs Dr. Aarthi Ram, a sleep medicine neurologist at Houston Methodist Hospital.
“Sometimes it can also be a sign of an underlying health issue that needs to be addressed or an undiagnosed sleep disorder, so it's important to see your doctor if you're struggling with fatigue.”
Whatever the cause, it is an important problem to correct, as daytime fatigue can affect your life in a variety of ways: from reduced productivity and performance at home or work to safety risks while driving or at work. the job.
We often use the words “tired” and “sleepy” interchangeably, but they are actually different things. Tiredness is defined as being fatigued, while sleepy simply means you need to sleep.
“Drowsiness is that need to sleep that increases the longer we are awake,” describes Dr. Ram. “If we go to sleep when we are sleepy and get enough rest, we will usually feel rested and have enough energy to start the next day.”
So the cycle continues, unless you take a two-hour nap after work and disrupt your sleep cycle, pushing back your usual bedtime.
“When you feel like you can't keep your eyes open after only four or five hours of sleep, that's drowsiness,” says Dr. Ram. “The short-term solution is to get some sleep. If you frequently find yourself sleepy during the day, the long-term solution is often as simple as practicing better sleep hygiene.”
Some tips to maintain good sleep hygiene
- Sleep between seven and nine hours each night
- Go to bed and get up at the same time every day, even on weekends
- Make sure the bedroom is cool, dark, quiet and free of distractions
- Put devices and screens out of sight at least 30 minutes before bedtime
- Before going to bed avoid: taking a nap, drinking alcohol or caffeine, or eating a large meal
Of course, getting quality sleep is not always as simple as just following this list. An example is a new father who has to follow his baby's schedule and where he will not be able to do much about his sleep hygiene for a long time. In situations like this, Dr. Ram advises trying to focus on the behaviors you can control and take advantage of opportunities that arise to take a power nap.
But do you still feel exhausted, even though you got enough sleep? That could be tiredness or fatigue.
What is fatigue and what are the most common causes?
Fatigue occurs when you are extremely tired, to the point that you don't feel like you have the energy to focus on the tasks at hand or do what you need or want to do.
“When you feel exhausted at 6 p.m. every night and you can't find a reason why, that's when we start thinking about fatigue,” argues the specialist at Houston Methodist Hospital.
Like drowsiness, fatigue can also be caused by poor sleep. But, unlike drowsiness, quality sleep is not enough to solve the problem.
“You may feel sleepy, but after sleeping you don't feel refreshed,” Dr. Ram assumes. “This is because, although poor sleep often contributes to fatigue, it is unlikely to be the only factor that needs to be explored.”
Lifestyle factors that cause fatigue
- Not getting enough sleep
- Improper diet
- Lack of physical activity
- Stress
- Alcohol or drug use
“There is a vicious cycle between these factors,” describes Dr. Ram. “An inactive lifestyle can lead to poor sleep, and poor sleep can make you too tired to exercise. These combine with each other to cause the mental and physical exhaustion that we see with tiredness and fatigue.”
To counteract this, start by improving your daily habits, and not just by aiming for better quality sleep. In addition to following the sleep hygiene tips above, you can also improve your diet, spend time exercising, reduce alcohol consumption, and engage in stress-relieving practices such as meditation.
If you've made these changes and you're still always tired, it's time to talk to your doctor.
When the answer to “why am I so tired?” it's more complicated
Fatigue is often the result of everyday lifestyle factors, but not always.
“When behavior modifications don't solve the problem, we have to consider other, less common causes of fatigue,” Dr. Ram points out. “These range from sleep disorders and medications you may be taking to the numerous health disorders of which fatigue is a symptom. “Some are more common than others.”
For example, obstructive sleep apnea is a very common condition that can cause daytime fatigue. It is diagnosed through a sleep study.
“A person with sleep apnea may not know they have it,” adds Dr. Ram. “It is not uncommon for someone who is tired all the time and does not feel rested after getting enough sleep to be struggling with this problem without knowing it.”
And sleeping pills?
Prescription medications, such as benzodiazepines, beta blockers, and opioids, and over-the-counter medications, such as some antihistamines, can also cause fatigue. The same is true for many medical conditions, such as vitamin deficiencies, weight problems, anxiety and depression, hormonal imbalances, autoimmune disorders, heart problems, and others.
“With so many potential causes of fatigue, it's best to see your doctor if you feel tired frequently and can't pinpoint why,” Dr. Ram recommends. “The problem could be as simple as a lifestyle behavior that you haven't considered yet, or it could be a hidden problem that needs to be diagnosed and addressed.”
Your doctor will ask you questions about your sleep hygiene, your lifestyle, your personal and family medical history, and any other symptoms you experience, information necessary to evaluate whether lifestyle modifications could help you or if other tests are necessary. such as a blood test or a sleep study.
Katie McCallum Katie McCallum is a writer at Houston Methodist. Previously, she worked in a research laboratory as a biomedical scientist for eight years. Now, between following too many dog social media accounts and watching almost every sport people play, she enjoys helping people understand current health trends and the mysterious world inside the human body.