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A common sleep concern people struggle with is feeling tired or having low energy throughout the day. You might even feel like dozing off in the middle of your normal activities.
While it’s not the only cause, fatigue is often brought on by lack of sleep or low-quality sleep. Chronic fatigue can have detrimental effects on daily life, leading to irritability and other issues tied to your mood.
Ongoing problems with sleepiness can usually be treated. Typically, you’ll need to make lifestyle modifications and changes to your daily habits if you want to improve fatigue symptoms. Click below to learn how the experts at Sleep Reset can help see positive changes or read on to learn some of the common causes of fatigue and what you can do to fix it.
If you’re often asking yourself why you’re always sleepy, you could be struggling with fatigue resulting from a lack of sufficient sleep or poor sleep. There are a number of different causes of fatigue, some include low-quality sleep, poor diet, medical conditions, and excess amounts of stress.
Let’s take a closer look at these common causes.
In order to overcome your fatigue, you first need to identify what’s causing it. Here are some common reasons people experience fatigue:
The first thing you should be looking at is your sleep schedule. Your sleep schedule often falls into a pattern as your body gets used to a certain routine. Your current sleeping habits could be causing you fatigue if you:
Your body does a lot of repair work while you sleep. If you’re not getting enough sleep, it doesn’t have the time it needs to get you back to equilibrium. This can cause you physical and mental distress. The effects of sleep deprivation can quickly add up, and fatigue is often one of the primary symptoms.
You should begin getting at least 6 to 9 hours of interrupted sleep every night, depending on your individual sleep needs. This allows you to enter a phase of deeper sleep and wake up feeling refreshed and energized.
If a lack of sleep is the primary cause of your fatigue, the next step will be figuring out what’s causing this sleep issue. Just like fatigue, there are a number of common causes of sleep deprivation. If you’re having sleep problems, the following factors could play a role:
Determining the root cause of your sleep issue and taking steps to address it will have a direct and positive impact on your level of fatigue.
Chronic stress can cause both mental and physical fatigue. A constant state of stress can manifest as inflammation in the body, leaving you feeling tired and irritable on a regular basis.
Managing stress can be difficult, but it often leads to a noticeable boost in your quality of life. Make sure you’re taking time to relax and give yourself the mental breaks you need. Try techniques like meditation to be more present and mindful.
Having a poor or unbalanced diet can greatly affect your energy levels. Your body needs calories, protein, carbs, healthy fats, and other essential nutrients to function optimally. Neglecting your diet can quickly cause you to feel fatigued and tired on a daily basis.
Not only should you make sure you’re eating enough, but you also need to make sure you’re eating well. Eating ultra-processed foods high in sugars and processed grains can also cause fatigue and low energy levels. It’s best to fill your diet with nutrient-dense and whole foods. Fruits and vegetables are especially helpful for increasing energy levels.
This is especially important if you exercise on a regular basis. You’re burning through your body’s energy supply and you need to provide it with protein, carbs, and fats to replace energy and repair muscle fibers.
It’s also not uncommon for adults to be deficient in certain nutrients. Nutrient deficiencies can be just as fatigue-inducing as diet imbalances. Here are some nutrients that people are commonly deficient of in their diet:
The easiest way to find out if you’re nutrient deficient is with testing. Nutrition experts often recommend eating foods high in your missing nutrients to feel better. In some cases, supplements can also help if you struggle to get enough of a specific nutrient from your normal diet.
There are a number of diagnosable medical conditions that include fatigue in their symptoms. If you’re experiencing chronic fatigue, it might be a good idea to go to the doctor and rule out any potential medical conditions. The following conditions can cause fatigue:
If you have a medical condition, getting treatment could help reduce your fatigue.
In reality, there are a wide variety of factors that can cause fatigue. If the above causes aren’t the source of your fatigue, these other factors may be the reason
With these causes in mind, you can begin to narrow down which are causing your fatigue issues.
Managing inconsistent energy levels is frustrating, but you’re not alone. A study conducted by the National Safety Council found that 43% of Americans admit to being too tired to function at work. 67% admitted to at least feeling tired at work, while still being able to perform their normal duties.
The CDC also estimates that up to 2.5 million Americans suffer from Chronic Fatigue Syndrome. In short, there are plenty of people who are feeling like they don’t have enough energy. But that doesn’t mean there isn’t anything you can do about it.
Identifying ways to manage emotional stressors can help reduce symptoms of fatigue. Here are some of the emotional stressors that may be contributing to your fatigue:
Recognizing what emotional stressors look like for you can be an essential step to combating fatigue.
If lack of sleep is causing your fatigue, there are several things you can do to improve your sleep. Including:
Once you’re able to improve your sleep habits and sleep deeper, you’re sure to wake up feeling less tired and feel less fatigued during the day.
When you’re trying to treat your fatigue, you’ll likely still deal with symptoms along the way. Here are some quick tips to help when you’re feeling sleepy:
No one wants to feel sleepy during the day, but it’s important to do what you need to do to feel better.
Sleep Reset is a program designed to help you improve sleep and wake up well-rested. We work on identifying the causes of your sleep problems and forming good habits to address those causes. No pills or melatonin, no side effects, and no grogginess. Just meaningful changes to your sleep hygiene that will help you sleep better long term.
First, you take our simple assessment. This will help us formulate a personalized sleep program for you and match you to a dedicated sleep coach. Your sleep coach will be with you every step of the way, helping you hit your sleep goals and adjusting them as your sleep gets better.
Ready to sleep better and live better? Take our sleep assessment today!