Drink Plenty Of Water
Dehydration can cause fatigue. Drinking water throughout the day will help keep you hydrated and energized.
When tired, its common to skip out on drinking enough water. But when you feel dehydrated, your body craves liquids that aren’t necessarily good for you.
Drinking more water will help your body be hydrated and give you more energy. You can also use the time spent drinking water to do some deep breathing exercises or meditate for 5 minutes.
When To See Your Doctor About Too Much Sleep
If you find yourself feeling worn out on days after long nights of sleep, that could be a sign that you need to make an appointment with your doctor.
Dont ignore sleep problems. Feeling drained of energy after having more than adequate sleep could be a sign of conditions such as:
- Anemia: a deficit of red blood cells
- A thyroid problem
- Sleep apnea
Sleep apnea and insomnia, common among people with chronic diseases, interfere with sound sleep and can worsen chronic health conditions, such as heart disease.
Sleeping too much puts you at greater risk of coronary heart disease, stroke and diabetes than sleeping too little.
If you wake up feeling exhausted, see your doctor. He or she may refer you to a sleep specialist to diagnose your specific problem and begin a course of treatment. Treating sleep-related conditions can significantly improve your chronic disease symptoms and quality of life.
Sedative Effects Of Drinking Can Also Initiate Other Physical Responses In The Body
Many people think that a little nightcap will help them sleep soundly through the night. Although alcohol’s sedative effects can make you drowsy, they also have other effects that can interfere with quality sleep.
Several hours after that nightcap, the alcohol raises the body’s level of epinephrine, a stress hormone that increases the heart rate and generally stimulates the body, which can result in nighttime awakenings. Indeed, alcohol may account for 10% of cases of persistent insomnia. Alcohol also relaxes throat muscles, and this relaxation can worsen sleep-related breathing problems and contribute to sleep apnea. What’s more, alcohol may increase the need to urinate during the night just another way in which it can disrupt sleep.
Alcohol’s sedative quality can rob you of energy in another way. Drinking wine, beer, or hard liquor during the day can make you feel drowsy or lethargic. If you didn’t sleep well the night before, even one drink can make you drowsy, especially if you drink during one of your usual low-energy times for example, midafternoon or late evening.
Recommended Reading: What Could Cause Extreme Fatigue
What Are The Symptoms Of Oversleeping
The potential physical repercussions of oversleeping include diabetes, obesity, headaches, increased pain, heart disease, stroke, inflammation, impaired fertility, and early death. Additionally, too much sleep could lead to adverse mental effects such as depression, anxiety, sleep hangovers and confusional arousals, and impaired cognitive abilities and memory.
Psychological Causes Of Fatigue
Studies suggest that psychological factors are present in at least 50 per cent of fatigue cases. These may include:
- Depression this illness is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
- Anxiety and stress a person who is chronically anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
- Grief losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.
Recommended Reading: Can Dry Eyes Cause Fatigue
Here Are A Few Tips To Ensure You Get A Sufficient Amount Of Sleep Per Night:
- Keep electronics out of your bedroom as much as possible. The blue light from phones can disrupt natural circadian rhythms and make it harder to fall asleep. When we use devices such as laptops or tablets in bed after a certain hour before going off on their own, they emit a bluish hue that tricks us into thinking its daytime which makes sleeping hard.
- Stay away from caffeine after noon . Caffeine can affect your sleep cycle and make it harder to fall asleep at night as caffeine affects our circadian rhythm . If you do have a hard time falling asleep or sleeping through the whole night, then this will lead you into being tired throughout most of the next day which also makes it more likely that you may start struggling with your mental health. This can include depression or anxiety due to the lack of energy you need just by living an average life.
- Avoid alcohol before bedtime. Drinking alcohol before bedtime can be detrimental to your sleep quality. It’s important when trying to get enough rest that you avoid any stimulants at least an hour or so before going asleep because they will keep you awake for longer than necessary, and disrupt the natural balance of hormones in your brain.
- Keep a consistent bedtime routine – go to bed and wake up at the same time every day, including weekends!
- Take naps during the day as needed but limit them to 30 minutes max so they don’t interfere with nighttime slumber
Doctors Recommend Getting A Blood Test For Myalgic Encephalomyelitis/chronic Fatigue Syndome If You Have Experienced Fatigue For Longer Than:
There is no blood test for myalgic encephalomyelitis/chronic fatigue syndome. However, if you have experienced unexplained fatigue lasting longer than three months, you may want to see your doctor to rule out possible medical problems.myalgic encephalomyelitis/chronic fatigue syndrome may be considered if you have experienced fatigue for longer than six months â especially if you have chronic pain or other common symptoms of ME/CFS. Diagnosis is usually based on an evaluation of the patientâs history and a thorough physical and mental examination that rules out other potential causes.
You May Like: Best Vitamins For Fatigue And Stress
Higher Heart Disease Risk
Using information from the large National Health and Nutrition Examination Survey , researchers linked both short and long sleep with a higher risk of coronary heart disease and stroke. The study found that people sleeping more than eight hours per night were twice as likely to haveanginaVerified SourceMayo ClinicRanked #1 hospital by U.S. News & World Report and one of the most trusted medical institutions in the world. The staff is committed to integrated patient care, education, and research.View sourcechest pain caused by reduced blood flow) and 10% more likely to have coronary heart disease.
Analysis of the data from theNurses’ Health Study,Verified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourcewhich involved over 71,000 middle-aged women, also found connections between sleep length and heart health. Compared to normal eight-hour sleepers, women sleeping nine to 11 hours per night were 38% more likely to have coronary heart disease.
Reasons For Feeling Sleepy All The Time
Are you yawning and wondering, “Why do I feel so tired all the time?” If so, you may have excessive daytime sleepiness or fatigue. These are among the most common complaints healthcare providers hear, and they’re not an easy thing to fixin large part because they have many potential causes.
Fatigue is a “lack of physical or mental energy.” The term is often used to mean tiredness that’s not relieved by rest. For it to be clinical fatigue, meaning that it’s medically significant and should be treated, it involves:
- Feeling too weak to start an activity
- Quickly tiring during activity
- Difficulties with concentrating, memory, and emotional stability
It’s common for sleepiness, fatigue, and other terms like tiredness or low energy to be used interchangeably. They all overlap with each other and distinguishing between them usually isn’t important for a diagnosis.
EDS is defined as an “inability to maintain wakefulness and alertness during the major waking episodes of the day.” If you have EDS, you may find yourself dozing off unintentionally or at inappropriate times. EDS isn’t a passing thingthe official diagnostic criteria say it has to occur daily for three months or longer.
Recommended Reading: Anti Fatigue Mat That Chair Can Roll On
How To Naturally Stimulate Appetite In The Elderly
What is the best natural treatment for loss of appetite in seniors and older adults? If the loss of appetite is due to a serious medical condition, treating that condition is the best approach for stimulating the appetite. Overall, healthy eating habits must be encouraged with the elderly.
A holistic nutritionist or dietitian can recommend the best foods and approach for the root cause of appetite loss. Since loneliness and depression have an association with appetite loss, a counselor or psychotherapist and eating with others can also help encourage eating.
Lets take a look at some of the ways to stimulate appetite in seniors.
Read Also: Mega Comfort Anti Fatigue Insoles
What Is Pots And Why Does It Cause Fatigue
POTS is a group of symptoms resulting from dysfunction of the autonomic nervous system. This branch of the nervous system regulates functions we dont consciously control like sweating and blood circulation.
In people with POTS, more blood collects in the lower body when standing upright. The heart beats faster to pump it up to the brain, but with little success. The causes of POTS are unknown, but the problem is thought to lie in the communication breakdown between the brain and the cardiovascular system.
POTS-related fatigue is physical in nature and the mechanism behind it is not fully understood. It may have several causes, including your body working harder to move the blood.
Read Also: Joint Pain Muscle Pain Fatigue
Impaired Brain Functioning And Mental Health
Sleep plays an important role in the brain, as the brain clears out waste byproducts, balances neurotransmitters and processes memories at rest. At both short and long extremes, rest may have an effect on mood and mental health.
CognitionUsing data from the Lumosity brain-training platform, researchers found that cognitive performance on three different games all peaked when people sleptaround seven hours,Verified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourceworsening with more or less rest. Other studies have also foundmemory impairmentsVerified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourceandVerified SourceResearch GateNetwork service for scientific researchers that makes it easy for experts to find and share papers.View sourcewith longer sleep.
Degenerative DiseasesOther research indicates that getting too little or too much sleep may be tied to increased Alzheimers disease risk factors and a largeSpanish studyVerified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourcefound that long sleepers may be at increased risk of developing dementia.
Depression and Mental HealthOversleeping is considered a potential symptom of depression. While many people with depression report insomnia, about 15% tend to oversleep.
What It Is Its Causes And Consequences And How Its Diagnosed And Treated
Excessive daytime sleepiness affects between 10% and 20% of the American population, and research suggests its on the rise. The 2020 Sleep in America Poll found that Americans report feeling sleepy an average of three days a week, and experience significant effects on mood and physical health as a result.
Though not a disorder in itself, excessive daytime sleepiness is something to take seriously. Your body may be trying to tell you that you are not getting enough sleep, or it may be raising red flags about a sleep disorder or other health condition. Its important to recognize the signs of excessive daytime sleepiness so you can identify and remedy the cause.
You May Like: Breast Cancer Recurrence Symptoms Fatigue
Is 10 Hours Of Sleep Too Much
How long you should sleep is dependent upon your age and individual health circumstances. 10 hours a night can be a healthy duration for children and teens, but for adults, experts with Johns Hopkins Medicine suggest a minimum of 7 hours a night and that regularly sleeping more than 9 hours is considered too much sleep.
Why Oversleeping Is Risky
While consistently getting less than the recommended amount of sleep has been associated with multiple adverse health outcomes, sleeping more than nine hours per night regularly may also be detrimental, Makekau says.
She says oversleeping can lead to:
- Increased fatigue and low energy
- Increased risk of chronic diseases, such as heart disease, diabetes, and obesity
- Increased risk of death
Recommended Reading: Decorative Anti Fatigue Kitchen Mats
How Will Your Doctor Treat Fatigue
Your doctors recommended treatment plan will depend on whats causing your fatigue. To make a diagnosis, they will likely ask you questions about:
- the nature of your fatigue, including when it started and whether it gets better or worse at certain times
- other symptoms that youve been experiencing
- other medical conditions that you have
- your lifestyle and sources of stress
- medications that youre taking
You May Like: Supplements To Heal Adrenal Fatigue
Recognizing A Heart Attack
In case of a heart attack, it’s important to get emergency medical help right away. You should call 9-1-1 if you or someone else has a sudden onset of any of these symptoms:
- Chest pain or pressure can also be felt in the upper abdomen
- Pain that radiates to the jaw, neck, back, one or both arms, or stomach
- Shortness of breath
Your fatigue may be due to an illness like this if you also have:
- Muscle aches
Typically fatigue from infections clears up with the illness, which, depending on the source and severity, may be treated by antibiotics, antiviral medications, symptom management, or simply time and rest.
In some cases, though, fatigue lingers well after the illness itself is gone. This is sometimes referred to as post-viral fatigue, persistent fatigue after infection, or, in the case of COVID-19, post-COVID syndrome, long-COVID, or long-haul COVID. Post-viral fatigue and ME/CFS are sometimes used interchangeably.
More than half of people who’ve been hospitalized with COVID-19 still have fatigue several weeks after being discharged. Some researchers have begun looking into whether the coronavirus disease can lead to ME/CFS, as the long-haul symptoms are extremely similar.
Don’t Miss: Does Heart Problems Cause Fatigue
What Else Causes Fatigue
Some lifestyle habits can make you feel tired. Here are some things that may be draining your energy:
- Staying up too late. A good nightâs sleep is important to feeling refreshed and energetic. Try going to bed and waking up at the same time every day.
- Having too much caffeine. Drinking caffeinated drinks like soda, tea, or coffee late in the day can keep you from getting a good nightâs sleep. Limit the amount of caffeine you have during the day and avoid it in the evening.
- Drinking too much alcohol.Alcohol changes the way you think and act. It may also interact with your medicines.
- Eating junk food. Say âno thanksâ to food with empty calories, like fried foods and sweets, which have few nutrients and are high in fat and sugars. Choose nutritious foods to get the energy you need to do the things you enjoy.
- Getting too little or too much exercise. Regular exercise can boost your energy levels, but dont overdo it.
Why Can’t I Sleep
Sleep onset insomnia and Adrenal Fatigue can be closely related. Its all down to the fact that your body is producing more cortisol in the evening even though it shouldnt. This is the reverse of what should occur. This error can be the result of increased stress during the day which causes more adrenaline that the body has to burn off naturally. It can also be the result of too much stimulation of the sympathetic fight or flight system paired with the inability to switch on the parasympathetic calming system. If you feel too energized to sleep, this may mean that another burst of cortisol was recently released in your body and is keeping you awake. This is a signal that your biological rhythm is disrupted.
Adrenal fatigue Syndrome is not the only reason for sleep onset insomnia though, so identifying the causes of the problem can help you prevent it in the future. Related causes or components might involve the following:
- Metabolism dysregulation, such as glucose low.
- Hormonal imbalances such as excessive estrogen.
- Neurotransmitter imbalances such as lack of GABA, serotonin.
- Other adrenal issues such as cortisol dysregulation and resulting compensatory sympathetic nervous system overstimulation.
- Taking medication such as Adderal.
- Taking glandular supplements and herbs such as rhodiola, Maca, green tea and ashwangandha.
- Excessive intake of vitamins B and C.
- Excessive intake of minerals including zinc, copper, selenium.
- Excessive systemic inflammation.
Read Also: Can Sinus Infection Cause Extreme Fatigue
How To Stop Oversleeping: 9 Tips
We often hear about the dangers of staying up too late, waking up late, and sleeping too little. While these practices may lead to negative side effects, theres also one other habit that has the potential to make your health decline: oversleeping.
Knowing how to stop oversleeping can change the trajectory of your whole day and your health.
Is Excessive Sleepiness Common
If youre wondering why youre so sleepy, youre not alone. Excessive Sleepiness is common, in fact, 40% of people exhibit occasional symptoms of hypersomnia.
Hypersomnia is the clinical term for excessive sleepiness and excessive sleeping. The condition is marked by excessive daytime sleepiness or an above-average amount of time sleeping . Many with hypersomnia can fall asleep anywhere or at any time which is a bit awkward at work but a lot more troublesome while driving.
Recommended Reading: What Causes Fatigue And Sweating