Life Skills: The Benefits of a Good Night Sleep
By Tami Rupe
Why I am so tired?
Do you find you ask yourself that question often? Well, some of the most common reasons for feeling tired involve how you take care of yourself and medical issues. Feeling tired can be influenced by:
1. What you eat: Reaching for caffeine and sugar to pick you up can backfire, leaving you more fatigued as your blood glucose levels fluctuate wildly. Even artificial sweeteners and high fructose corn syrup in regular sodas can have the same effect. Instead, go for a balanced diet with fruits, vegetables and lean protein. Cut back on the carbs and processed foods.
2. How much you sleep: Many people don’t get enough sleep. If you’re one of them, avoid caffeine and alcohol in the hours just before bedtime, turn off the TV before bed and keep your bedroom quiet.
3. How much you exercise: The best prescription for tiredness is regular, vigorous exercise. Start with 40 minutes of exercise at least four days a week to get you going. Even short bursts of exercise during the day at 15 minute intervals help improve your body functions. Finish at least three hours before bedtime so you have time to wind down.
4. Anemia: This is a very common cause of fatigue and is easy to check with a simple blood test. You can remedy anemia with an iron-rich diet, heavy in meats and dark, leafy greens or supplements.
5. Deficiencies in key nutrients (e.g. potassium, vitamin D): Again, this is easily checked with blood testing and can be corrected with diet changes or a multi-vitamin.
6. Thyroid problems: Over- and underactive thyroids can cause fatigue. A blood test for your thyroid hormone levels can help evaluate your thyroid function. Regular prescription medication from your doctor can help level out this hormone.
7. Diabetes: People who have uncontrolled diabetes often feel tired, as a lack of energy can be due to the body being unable to process excess carbs. If you’re also experiencing changing vision, and excess thirst and urination, you should get checked with a blood test. Medication for Type 2 diabetes will improve these symptoms.
8. Depression: If your feelings of exhaustion are accompanied by sadness and loss of appetite, your doctor can start you on the path back to feeling better.
9. Sleep problems: If you never feel rested and nothing seems to help, you might look into visiting a sleep lab to check for sleep apnea, a disorder in which people briefly stop breathing several times a night. Treatments are available.
10. Undiagnosed heart disease: Tiredness can be a sign of heart trouble, particularly in women. If you have any doubts, see your doctor and report your symptoms.
While there could be medical issues that are interfering with your ability to sleep well and wake rested, make sure you start with the basics. Examine your diet, activity level and the amount you sleep to see if that’s where your sleepiness stems from. Sometimes the simplest fixes are all it takes to feel better every day. Then, if necessary, speak to your doctor to find out if you are dealing with something more serious.
Taken from WebMD articles.