A Vitamin Or Nutrient Deficiency
A vitamin deficiency, such as not getting enough vitamin D or vitamin B12, could cause you to feel severely tired, per the Cleveland Clinic. Dehydration can have the same effect.
You could also feel suddenly exhausted if you’ve recently started a high-protein diet. It’s not the protein itself making you tired, but the lack of carbohydrates. Severely restricting carbs causes your body to enter ketosis, where it breaks down fat for energy, per the Mayo Clinic. The side effects of ketosis include fatigue as well as headache, weakness and bad breath.
These side effects are usually temporary, but if ketosis is causing your sudden energy crash, you may want to add more fiber-rich, complex carbohydrates to your diet, such as fruits, vegetables and whole grains like oatmeal and brown rice. The Dietary Guidelines for Americans recommend carbs make up 45 to 65 percent of your total daily calories.
Similarly, skipping meals or following a very low-calorie diet could sap your energy. Keep in mind that people assigned female at birth should avoid eating fewer than 1,200 calories per day, and people assigned male at birth should eat at least 1,500 calories per day, according to Harvard Health Publishing.
Chronic Obstructive Pulmonary Disease
Chronic obstructive pulmonary disease causes wheezing, shortness of breath, and excess mucus in the airways, all of which make it hard to breathe. The disease gets worse over time and is especially common in current or past smokers.
The assumption has long been that difficulty breathing led to fatigue, but some research indicates it’s more complicated than that and calls for more investigation into other possible causes. Once those are understood, it should become easier to manage COPD-related fatigue. For now, the primary focus is on breathing exercises and establishing healthy habits.
What Exams Procedures And Tests Diagnose The Cause Of Fatigue
For the evaluation of fatigue, the health care practitioner will take a complete history of the patient’s fatigue, along with questions in regard to associated symptoms. The health care practitioner may inquire about the following activities and symptoms to determine the probable cause of the fatigue:
Quality of Life
Does the level of fatigue remain constant throughout the day? Does the fatigue get worse as the day goes on, or does the fatigue begin at the start of the day? Is there a pattern to the fatigue ? Does the fatigue occur at regular cycles? How is the person’s emotional state? Does the person feel unhappiness or disappointment in life? Sleep pattern determination. How much sleep is the person getting? During what hours does the person sleep? Does the person awake rested or fatigued? How many times does the person awake during sleep? Are they able to fall back asleep? Does the person get regular exercise? Any exercise? Has the person had any new stressors in their life? Change in relationships, jobs, school, or living arrangements? What is the person’s diet? Is there a high intake of coffee, sugar, or excessive amounts of food?
The definitive diagnosis depends on discovering the underlying cause of the fatigue this is determined by evaluating the history, the physical exam and the appropriate test results.
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How Can I Feel Less Tired
Some changes to your lifestyle can make you feel less tired. Here are some suggestions:
- Keep a fatigue diary to help you find patterns throughout the day when you feel more or less tired.
- Exercise regularly. Almost anyone, at any age, can do some type of physical activity. If you have concerns about starting an exercise program, ask your doctor if there are any activities you should avoid. Moderate exercise may improve your appetite, energy, and outlook. Some people find that exercises combining balance and breathing improve their energy.
- Try to avoid long naps late in the day. Long naps can leave you feeling groggy and may make it harder to fall asleep at night. Read A Good Nights Sleep for tips on getting better rest at night.
- Stop smoking.Smoking is linked to many diseases and disorders, such as cancer, heart disease, and breathing problems, which can drain your energy.
- Ask for help if you feel swamped. Some people have so much to do that just thinking about their schedules can make them feel tired. Working with others may help a job go faster and be more fun.
What To Expect At Your Office Visit
Your provider will examine you to determine the cause of your drowsiness. You will be asked about your sleep patterns and health. Questions may include:
- How well do you sleep?
- How much do you sleep?
- Do you snore?
- Do you fall asleep during the day when you do not plan to nap ? If so, do you awake feeling refreshed? How often does this happen?
- Are you depressed, anxious, stressed, or bored?
- What medicines do you take?
- What have you done to try to relieve the drowsiness? How well did it work?
- What other symptoms do you have?
Tests that may be done include:
- Blood tests
- Urine tests
Treatment depends on the cause of your drowsiness.
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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 , one in three Americans say they don’t get enough sleep. Experts recommend seven to eight hours of uninterrupted sleep for adults 18 and older.
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 black-out shades or whatever it takes to keep the room dark.
2. No Java Jolt
Anyone here drink a pot of coffee in the morning and then crash mid-day? You’ve just entered a vicious cycle of instant energy followed by an inevitable crash when caffeine’s effects begin to wear off.
3. Dehydration
4. Too Few Calories/Quality Calories
An Underlying Health Problem
Depression, Seasonal Affective Disorder and going through menopause can all make you feel tired, fed up and sluggish as well as disrupt your sleeping pattern.
People who have SAD need a lot of sunshine to boost their mood and energy levels, so much so that many buy light boxes to simulate sunshine during the winter. And if you suffer from depression or are struggling with the symptoms of the menopause there are natural ways you can boost your energy levels which will make you feel happier, more awake and help you cope with all that the menopause might throw at you!
There are other health problems which can make you tired too. These include Restless Leg Syndrome, hypothyroidism, diabetes, high and low blood pressure and Irritable Bowel Syndrome. Talk to your doctor or health provider if you are concerned.
If youre feeling tired for longer than a couple of weeks, see your GP, says Dr Shah.
As soon as you notice any change in your appetite, you feel pain, notice blood in your stools or urine, or are worried about any other symptoms, go and see your doctor.
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Quick Dose: Why Do I Feel Tired Mid
There are many reasons why people feel less energetic in the afternoon, especially between 1 and 4 pm. In part, its physiological: Our normal circadian cycle dictates a period of sleepiness or decreased alertness in the afternoon. However, sleep disorders, medical disorders, stress, insufficient sleep or poor eating habits can also cause excessive sleepiness at this time. Maintaining consistent sleep schedules, even on the weekends, will help your energy levels throughout the day.If you experience an excessive mid-day slump, think twice before reaching for empty afternoon calories or taking a power nap, which can interrupt your normal sleep patterns. Instead, get up and move around, preferably outside, to get your blood and oxygen pumping, reduce tension and boost your vitamin D from the natural light. Make sure youre drinking enough water because dehydration can cause fatigue. And, if you are really hungry, opt for a protein-based, energy-boosting snack such as lean chicken or a handful of almonds.If youre experiencing significant fatigue or an intense need to sleep on a consistent basis in the mid-afternoon, there may be other underlying reasons that you should discuss with a physician.
Ian Katznelson, MD, neurologist, Northwestern Medicine Lake Forest Hospital
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How Tired Is Too Tired
Excessive sleepiness and sleep deprivation can have significant impacts on your health. They increase the risk of falling asleep while driving, increase chronic pain, throw off hormonal balance, and lead to weight gain. Quality of life can be significantly compromised by poor sleep. Symptoms of being sleep deprived can include:
- Desire to rest or sleep
- General weakness
- Stress levels
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What Causes ‘your’ Fatigue
Many physical and mental illnesses, as well as lifestyle factors, can cause your fatigue, and that can make it hard to diagnose. In some cases, it might be something simple and easy to fix, like having caffeine at bedtime. But other causes, like heart disease or COPD, are serious, and you may need to start long-term treatment right away.
Your doctor can help you sift through your health issues, as well as diet, exercise, and other lifestyle habits, in order to zero in on the cause and help you on the road to recovery.
Waking Up A Lot In The Night
A lot of us wake up in the night so briefly that we cant remember doing it. It makes us think weve slept right through but in the end, waking up more than five times a night can be the equivalent of losing an hours sleep. So while there might be plenty of reasons for waking up in the middle of the night, including the symptoms of menopause and insomnia, there are other more natural reasons like noises in the house or outside.
So if you fit into the latter category, check out this simple technique used by registered nutritionist and army veteran, Rob Hobson.
How to fall asleep in 2 minutes:
Rob Hobson shared the following trick with us that has reportedly used by the US military in the past to get to sleep in difficult circumstances.
This technique is said to work for around 96 per cent of people after practising for around six weeks, he said.
- Relax the muscles in your face, such as tongue, jaw and around the eyes.
- Drop shoulders as low as they will go, followed by your upper and lower arm, one side at a time.
- Breathe out, relaxing your chest then legs, working downwards from the thighs to the feet.
- Say Dont think, dont think for 10 seconds to clear your mind.
By setting a proper routine for yourself, its also possible that your body will adapt better to times when it should be asleep and awake so youll feel less tired. To do this, its important to fix your sleep schedule and go to bed at the same time every night, then wake up at the same time every morning.
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Fatigue Caused By An Unhealthy Diet
The old adage you are what you eat is really true. By eating well-balanced meals and snacks that contain enough calories and nutrients, you give yourself sufficient energy to counteract extreme tiredness. Simply eating to stave off hunger during the day is not sufficient sugary and processed foods are counterproductive, and rob us of essential nutrients needed for energy production. Too many refined carbohydrates, such as bread, cause our blood sugar levels to spike and crash, leaving us exhausted. Make sure that your diet is made up of plenty of nutrient-rich foods such as whole grains, fresh fruit and vegetables.
Your body can function within a range of calories depending on your weight, height, age, and other factors. However, generally speaking, women should consume about 2,000 calories a day, and men 2,500 calories a day. Consuming less than 1,200 calories per day may cause your metabolism to slow down.
Conversely, if you eat too much, this can also cause fatigue. The key to healthy eating is therefore to choose certain foods that contain adequate nutrients and make sure you have meals and snacks in appropriate portions.
Why Am I So Tired Common Causes Of Women’s Fatigue
Many women have come to accept that feeling tired, weak, or drained of any energy is the price to pay for a busy social life, personal life and career. But fatigue doesnt have to be a daily fight.
“Many people, especially women, don’t think of fatigue as something that they should seek medical attention for. They see it as something that is just a symptom of a busy life, but if you have a healthy lifestyle and are generally healthy, you shouldn’t be plagued by fatigue. There is often an underlying issue when women tell me they’re constantly tired,” says Damaris Wessel, DO, family medicine physician at Main Line HealthCare Family Medicine in Bryn Mawr.
Below, Dr. Wessel explores some of the most common reasons women face fatigue in their daily lives.
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What Causes Excessive Sleepiness
There are many possible causes of excessive daytime sleepiness. One of the most common reasons is a chronic lack of sleep, whether due to long work hours, an irregular schedule, insomnia, or other reasons.
Excessive sleepiness can also be caused by getting fragmented or otherwise poor-quality sleep. Getting up multiple times a night to use the washroom, for example, disrupts the natural progression of the sleep stages and may reduce the proportion of restorative slow-wave sleep. Smoking, not exercising enough, and other lifestyle habits may also interfere with sleep quality and cause daytime sleepiness.
Many people who experience excessive daytime sleepiness dont appear to have any problems sleeping enough. In these cases, sleepiness may be a sign of an underlying health condition or sleep disorder.
When Should You Worry About Fatigue
Q.I have been quite fatigued over the past two weeks. How long should I wait before seeing a doctor?
A. We all go through periods of low energy. Even a week of feeling more tired than usual is not uncommon.
Yet most people can tell when their fatigue feels like something more serious. If that’s the case, or your fatigue gets worse or lasts longer than a week or two, it’s time to see your doctor. Your fatigue might be related to an underlying illness or infection, especially if it’s accompanied by symptoms, such as a low-grade fever, shortness of breath, or loss of appetite.
Other reasons to see your doctor about fatigue are if you often wake up exhausted despite sleeping well, do not feel motivated to begin the day, or struggle to do activities that are ordinarily easy. These could be symptoms of a sleep disorder or depression.
During your exam, your doctor will try to rule out issues like medication side effects. He or she also may order blood tests to determine if the fatigue is related to a specific problem, such as anemia, an underactive thyroid , or liver inflammation . However, don’t be surprised if your doctor does not find a cause. I have found that in most cases people bounce back from fatigue after some rest and a good night’s sleep.
by Howard LeWine, M.D.
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Exercise Can Worsen The Symptoms Of Myalgic Encephalomyelitis/chronic Fatigue Stndrome
While exercise can be helpful for more common forms of fatigue, the relationship of exercise to myalgic encephalomyelitis/chronic fatigue syndrome is much more complex. Exercise can, in fact, temporarily worsen the symptoms of CFS — a phenomenon sometimes referred to as “post-exertional malaise” or “payback.” This can strike ME/CFS patients about 12 to 48 hours after exercise and make their symptoms worse for days or even weeks.
Even so, ME/CFS patients are not discouraged from exercising. A carefully structured and balanced program of exercise can, over time, help build stamina. Not exercising can cause deconditioning, which can make symptoms worse.
Sleep Disorder Diagnosis And Treatment
Sleep disorders come in many forms, and have a negative impact on your daily life. If you suspect a sleep disorder or combination of sleep disorders, its best to seek a diagnosis and possible treatment at a sleep center with qualified professionals.
Sleep Centers of Middle Tennessee is leading the way to better sleep care we are researchers who continuously strive to understand better sleep and the challenges that our clients face. Were leaders in the field of sleep medicine and have a team of experts who are qualified and dedicated to helping people get good sleep.
We have three convenient sleep center locations in MURFREESBORO, FRANKLIN, and CLARKSVILLE, Tennessee. If you suspect your excessive sleepiness is related to obstructive sleep apnea, we can help you get tested in the comfort of your home through our OSAinHome program which provides telemedicine visits for residents outside of Middle Tennessee.
Get in contact with us now because everyone deserves to wake and feel well rested throughout the day.
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