How to Beat 9 Common Causes of Fatigue
Do you often feel fatigued during the day for seemingly no reason at all? Here are some of the most common causes of fatigue and how to overcome them!
Why Am I So Tired?
You’ve tossed and turned for nights or, even worse, got a seemingly good night’s sleep, only to awake feeling sluggish and exhausted. Everyone goes through periods of fatigue. Life events and everyday stressors are often to blame. But when those occasional bouts become chronic and interfere with life, it’s time to consider the factors that could be contributing to the problem.
1. Lack of Sleep
Yes, we know this one falls under “master of the obvious.” According to the Centers for Disease Control and Prevention (CDC), one in three Americans say they don’t get enough sleep. Experts recommend 7 to 8 hours of uninterrupted sleep for adults 18 and older.
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So, how do you turn bedtime around?
- At least an hour before bed, put all devices away. The blue light they emit is like an alarm clock sent directly to your brain to “Wake up!” Set up an alarm on your device to remind yourself to turn it off!
- Keep a routine and go to bed at the same time each night. Again, set an alarm for yourself.
- Sleep in a darkened, cool room. We are programmed to wake up with light. So, if you don’t want to wake up with natural light, ensure that your windows are covered with blackout shades or whatever it takes to keep the room dark.
2. No Java Jolt: The Caffeine Withdrawal
Anyone here drink a pot of coffee in the morning and then crash midday? (I’ve been known to take a catnap!) You’ve just entered a vicious cycle of instant energy followed by an inevitable crash when caffeine’s effects begin to wear off.
If caffeine is always your go-to when fatigue sets in, beware. You’ll end up no better off than the moment before you took your first sip. This stimulant leaves many people craving even more sugar and caffeine, amplifying anxiety and fatigue.
That doesn’t mean all caffeine is off-limits. It’s better to taper off gradually to avoid symptoms of withdrawal. As with all things, aim for moderation.
- One cup of coffee in the morning is okay, but after that, try decaffeinated.
- Or, if you’re making a pot in the morning, try mixing your coffee so it’s half decaffeinated.
3. Dehydration
If you’re thirsty, you’re already dehydrated, and that can lead to fatigue and weakness. Urine doesn’t lie and one need look no further than the toilet to know the status of your hydration. Clear or light yellow and you’re golden (no pun intended). Dark or cloudy means you need water.
Aim for 6 to 8 glasses a day, more if you’re exercising.
How to drink more water? Here are some ideas:
- Drink a cup of water right when you wake up and drink a cup before every meal. (Drink water helps curb your appetite, too.)
- Buy a water bottle as an accessory so you have it with you.
- Always put a glass of water by your desk or your bedside so you drink it.
- Drink a glass of water after every bathroom break! This is an easy habit to fall into.
- Set an alarm on your phone for every hour or so to remind yourself to drink water.
- Eat fruits and vegetables that contain a lot of water!
Learn more about why water is amazing!
4. Too Few Calories/Quality Calories
Some of us would love to be told to eat more! However, if you are someone who isn’t getting enough calories, you’re a car about to run out of fuel. Without enough calories, your engine ceases, and you’re left feeling lethargic. An average woman needs to eat about 2000 calories per day to maintain; an average man needs 2500 calories to maintain.
For all of us, it’s quality calories, not quantity here. Avoid sugary or fatty foods and opt for healthier choices. Refined sugar, while great for that quick burst, is always followed by a crash. You want sustained energy. Things like nuts, seeds, fruits, and veggies are excellent choices.
5. Not Enough Exercise (or Too Much)
Provided there’s no known medical condition contributing to your fatigue, exercise could be the answer. It sounds counterintuitive, but elevating that heart rate and engaging in activities like yoga, light resistance training, and daily walking can do wonders for your state of mind as well as your energy level. You may also experience more restful sleep.
Overexercising can have the opposite effect and exacerbate fatigue. See your doctor to come up with a plan of action that works for you.
6. Sleep Apnea
Have you ever been told you snore? It’s possible you may have sleep apnea, a condition where, throughout sleep, there are brief periods when breathing stops. Most people are unaware of it, but it can cause snoring, fatigue, and weight gain. Smoking and alcohol consumption make it worse (is it time to stop smoking?). See your doctor to rule out the condition. You’ll likely undergo a sleep study, and your doctor may prescribe a CPAP device that helps open airways while you’re sleeping.
7. Food Allergies
Some folks have food intolerances. If you feel sluggish or sleepy after eating certain foods, it’s possible it’s related to an allergy. An elimination diet will help pinpoint the culprit by removing the suspected food from your diet and monitoring energy levels. After several days, reintroduce the food. If fatigue returns, bingo! Talk with your doctor for tips on an elimination diet.
8. Shift Work Sleep Disorder
Night shifts and rotating shifts really do a number on the circadian rhythm, your body’s 24-hour clock. Confusion like this can send your sleep pattern into a tailspin. Best to sleep in a cool, quiet and darkened room. Avoid caffeine and try to follow a regular sleep schedule when possible.
9. Medical Causes
When you’ve ruled out everything within your control, it may be time to consult a doctor. Anemia, depression, hypothyroidism, infection, diabetes, heart disease, and chronic fatigue syndrome (CFS) are among the many conditions that can present with symptoms of fatigue and listlessness.
Certain medications, like antihistamines and cough medicines, can also drag you down.
Now that you know the most common causes of fatigue, hopefully you can take the steps necessary to remedy the situation! Let us know what works best for you in the comments below.
Learn More
Speaking of remedies, check out Natural Remedies for Anxiety and Stress, Natural Remedies for Migraines, and Remedies for Nighttime Leg Cramps.
Heather Blackmore
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Great article! I also recently learned about the 7 Types of Rest and that’s been a great help!! I read a Ted Talk article about it by Dr. Saundra Dalton-Smith. You need mental rest, emotional rest, sensory rest (we work in loud environments under bright artificial lights and with bright screens and it wears on us), physical rest (not just sleep but also a massage or yoga or hot bath to relax ourselves physically), social rest (do you have someone in your life who doesn’t NEED things from you to spend time with?), spiritual rest, and creative rest. Since I focused on getting more of those types of rest I do feel better!
My Colombian friend insists that cooking lettuce and chamomile for ten minutes then blending this and drinking it helps you sleep. I have always suffered with fatigue and sleep problems due to allergies and a crappy-made body that since birth doesn't work right. I do all the right stuff though and just keep on keeping on. To the guy who just eats, sleeps and smokes....you are not getting enough oxygen into your lungs or your brain. This is why you are so fatigued. Stop the smoking and you'll notice a great improvement in your stamina after you hack all the tarry gunk out of your lungs. Good luck!
Every morning, I'd wake up more tired than before I went to bed. BACK THEN, I had Sleep Apnea and didn't know it. I'd wake up from a Noise (I made, but didn't know it) and wonder "What was that"? The wife said I was snoring and stopped breathing. Then, I'd catch my breath, snort or try to suck air in me, and go back to sleep. I had a surgery "UPPP" where they cut out my tonsils, the soft palate in the back of my throat and my UVULA (I screwed up and told a Nurse I didn't have a Vulva after my surgery She looks at me and says "Were you born a Woman? If not, you shouldn't have THAT". I opened my mouth and showed her what I meant.) She said "You mean UVULA." I said "Hell, I was close"" and we both laughed. And now, I can't even make the "Snorting Sound" a pig makes. So now, I tell all Dr.s and nurses about it, if I get it mixed up again, I'm not being dirty minded, just forgetful.
And the sleepiness after food? My God, Anytime and Everytime I eat, I get sleepy. It can be any food. I can drink strong coffee and go lay down and go to sleep and not be awakened by noises. I can take a Percocete and be wired and do almost anything I want to (when others get HIGH off of them, but for me it's the opposite). but all other foods make me sleepy. Don't know if it's age or my Med. Problems? Eat breakfast, get sleepy. Eat lunch, same thing, Eat supper (around 9:00 p.m.) I smoke a cigarette or 2 and go to bed. I'm so tired of being "Sick And Tired" from lack of sleep and then to eat and nap for 1 hour, that's not normal. Is It?
Thank you for a great and informative article!
Hundreds of man-made chemicals in our food and drinks. Along with many GMO's (genitically modified organisms, sound yummy?), in many products. Look at how many food products in the store have the word "high fructose CORN syrup", or something like it (seeing how people are waking up, "they" are changing the term)
Around 95% of corn grown in the US, is GMO. Along with other crops. So "high fructose CORN syrup", has been added to many foods, in our grocery store. And everyone should know, it's in pretty much all sodas. So what do most people believe, after MANY articles have been written (writers that are paid off), about how safe GMO's are? That their safe. But seeing how this is not a natural "thing" for our bodies, most intelligent people would know that something called "genetically modified organism's, are not something our bodies can use for our health. It's unnatural!
Finally someone is telling the truth about GMO'S. You even have to watch the seeds you buy. I try to get only Heirloom seeds and plant starts. Sure some of the others produce larger and more fruit and vegetables, but they are not natural and not good for our health.
