How Do I Stop Being Tired In The Morning
Perhaps theres a better way to banish morning fatigue and get on with your day with the energy you need. Dont hit snooze at all. Drink a glass of water first thing. Stretch out your tired body with yoga. Splash your face with water. Eat breakfast to spark your energy. Avoid having sugar until lunch. Drink less coffee.
How Can I Stop Feeling Tired And Sleepy During The Day
Start by talking to your healthcare provider. A routine physical can identify many treatable causes of fatigue, such as iron or vitamin D deficiencies, thyroid disorders, and diabetes. A sleep study can rule out a sleep disorder. Lifestyle changes such as eating more fruits and vegetables, getting moderate exercise, and practicing good sleep hygiene can ease daytime sleepiness.
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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Heres When Low Energy And Tiredness Warrants A Visit To Your Doctor
Feeling tired here and there is pretty normalbut experiencing constant fatigue isnt. If youre struggling, Dr. Khan recommends seeing your doctor. Theyll likely want to do a bunch of tests, including a physical exam and blood work, to try to figure out whats happening.
The upside: The sooner you seek help, the sooner you can get answersand start down the road to recovery and back to your energetic self.
Where To Get Help
- Your doctor
- Wilson J, Morgan S, Magin P, et al. 2014, Fatigue a rational approach to investigation, Australian Family Physician, vol. 43, no. 7, pp. 457-461, The Royal Australian College of General Practitioners. More information here.
- Fatigue, 2013, MedlinePlus, US National Library of Medicine. More information here.
- Fatigue, Mayo Clinic, USA. More information here.
- Fatigue in the workplace, WorkSafe Victoria. More information here.
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You Have Multiple Sclerosis
This is an less-likely diagnosis, but its still worth mentioning. MS is a disease of the central nervous system that disrupts the flow of information within the brain, and between the brain and body, according to the National Multiple Sclerosis Society .
Fatigue is a very common symptom in people with MSabout 80 percent of patients struggle with it, according to the NMSS. The fatigue can get so bad that it can significantly interfere with a persons ability to function, even if they feel good otherwise. The fatigue can be caused by treatable medical side effects of medication, or other causes, per the NMSS.
How to fix it: There are specific treatments to help people with MS manage fatigue, including occupational therapy to simplify tasks at home, physical therapy to learn energy-saving ways of walking and doing other tasks, a regular exercise program, sleep regulation, psychological interventions, and heat management strategies, per the NMSS.
Heavy Or Irregular Periods
Both irregular and heavy menstrual bleeding are linked to hypothyroidism.
One study showed that about 40% of women with low thyroid hormone experienced increasing menstrual irregularity or heavy bleeding in the last year, compared to 26% of women with normal thyroid levels .
In another study, 30% of women with hypothyroidism had irregular and heavy periods. These women had been diagnosed with hypothyroidism after other symptoms had caused them to get tested .
Thyroid hormone interacts with other hormones that control the menstrual cycle, and abnormal levels of it can disrupt their signals. Also, thyroid hormone directly affects the ovaries and uterus.
There are several problems besides hypothyroidism that can cause heavy or irregular periods. If you have irregular or heavy periods that disrupt your lifestyle, consider talking with a gynecologist before worrying about your thyroid.
Summary: Heavy periods or irregular cycles that are worse than usual could be caused by a medical condition, including hypothyroidism. Its best to talk to a gynecologist about them.
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What Can I Do To Help My Recovery
During your recovery, it is important to find the right levels of activity for you to avoid severe symptoms, but remain healthy. When in the recovery process you will need to listen to your body. You may have some setbacks but getting the right balance is important to avoid de-conditioning even further.
Youre Overdoing It On Sugar And Refined Carbs
When you eat things that are sugary or high in refined carbs , it causes your blood sugar to spike, explains Jessica Cording, MS, RD, author of The Little Book of Game-Changers. In the moment, that can make you feel kinda hyper. But, unfortunately, all of that sugar and carbs will lead to an inevitable crash. That can leave you feeling tired, Cording says.
If you continue overloading on a ton of sugar and refined carbs, you can also cause something known as insulin resistance in your body, Dr. Khan adds, which is when your body cant use glucose as well as it should. The result: You feel tired a lot.
How to fix it: Try to cut back on how much sugar and refined carbs youre having on a regular basis, Cording says. FWIW, the Centers for Disease Control and Prevention recommends limiting your intake of added sugars to less than 10 percent of your total daily calories.
When youre going to have sugary or carb-filled foods, try to balance out the meal with some protein and fat, like adding nut butter atop your crackers. This can help lower the odds youll have an energy crash afterward, Cording notes.
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Your Allergies Are Acting Up
There are classic symptoms of seasonal allergies, like sneezing and having watery eyes. Then there are lesser-known symptoms, like low energy and fatigue. If left untreated, seasonal allergies can cause fatigue, says Purvi Parikh, MD, an allergist and immunologist with Allergy & Asthma Network. Why? Your body is working hard to fend off the allergen, and that requires extra energy. Thats true whether you have allergies to stuff outside, like ragweed or pollen, or have issues with indoor allergens like dust mites, Dr. Parikh says.
Its not just the allergens that can trigger fatigue issuesallergy medications can, too. Some of the over-the-counter allergy pills like antihistamine unfortunately cause fatigue as well, Dr. Parikh says.
How to fix it: Struggling with being tired due to allergies is a sign that your current treatment plan isnt working for you, Dr. Parikh notes. So, check in with your doctor about your options. Theyll likely recommend medication to help get things under control. Running a HEPA air purifier in your home can also help get rid of allergens at your place, Dr. Parikh adds.
Narcolepsy Vs Being Tired
Narcolepsy, a condition that causes people to fall asleep suddenly, usually develops in people between the ages of 10 and 25.
Symptoms of narcolepsy include:
- Sudden loss of muscle tone that can lead to slurred speech or general weakness. Also called cataplexy, this symptom may last only a few seconds to several minutes. It is usually triggered by intense emotions.
- Sleep paralysis, which is an inability to move or speak as you fall asleep or wake up from sleep. These episodes usually only last a few seconds or minutes, but they can be extremely frightening.
- Hallucinating as you wake between dreams and experiencing your dreams as reality.
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Is It Unhealthy To Sleep During The Day And Be Awake At Night
A study published May 21, 2018, in the Proceedings of the National Academy of Sciences showed that staying awake at night and sleeping during the day for even just one 24-hour period can rapidly lead to changes in more than 100 proteins in the blood, including ones that have an effect on blood sugar, immune …
Too Much Exercise During The Day
Its normal to feel tired after working out, but fatigue is something different. This escalated feeling of tiredness, that effects the mind and body, happens when you dont fully recover from the exercise. It normally leads to people feeling drained and exhausted, especially during or immediately after exercise.
Doing too much exercise is a natural contributor to this feeling. Try to cut back on the hours spent in the gym or in the swimming pool, make sure youre fully hydrating after working out and restoring essential electrolytes, and be sure to get a good nights sleep after intense physical exercise.
Additionally, fatigue and exhaustion can occur when you dont fuel up before exercise. Without carbohydrates to feed off of during exercise, your body has to use its reserves of protein, fat and carbohydrates for energy which can lead to you feeling tired.
However, exercise is still important for your general wellbeing. Fresh air and brisk walks are effective ways to boost your energy, as they get the heart pumping and increase your blood flow, says GP Dr Roger Henderson. So instead, opt for work outs three to five times a week and be sure to schedule in proper rest days.
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Spending Too Much Time Indoors
If your day is made up of waking up, getting in the car, working in an office or staying at home all day and then going to bed, you probably dont get enough fresh air or sunshine.
Fresh air gives you a burst of oxygen and sunshine gives you vitamin D. Both these elements boost your energy levels and wake you up. They also boost your immune system, so youre less likely to get colds, bugs and other illnesses which make you feel run down.
Try getting out of the office at lunchtime or going for a walk in the evenings. When its warm enough, open windows and doors too to let the air and sunshine go through your house.
What Is Extreme Tiredness A Symptom Of
Medical causes unrelenting exhaustion may be a sign of an underlying illness, such as a thyroid disorder, heart disease or diabetes. Lifestyle-related causes alcohol or drugs or lack of regular exercise can lead to feelings of fatigue. Workplace-related causes workplace stress can lead to feelings of fatigue.
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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.
How Is Fatigue Treated
To find out what is causing your fatigue, your doctor will ask you about any other symptoms and do a full examination. They may also order some blood tests or imaging tests, depending on what they think your condition might be.
Treatment will depend on the condition that is causing your fatigue. Sometimes, after treatment, you will feel better almost straight away. However, it might also take several weeks for your fatigue to lessen.
Non-medical treatments that have been shown to be effective for some people include mindfulness, meditation, yoga and cognitive behavioural therapy.
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A Worsening Of Your Fatigue After Exertion
It is common to experience tiredness and fatigue during and even after an episode of illness. Fatigue for weeks or months after a serious illness can be quite normal. People who are recovering from an illness often report feeling a little better each day, it can take time to fully recover. With Long COVID you may feel fatigued after activities which were not previously difficult to cope with and this can affect your quality of life and ability to function as you did previously. This is more likely to occur at the end of the day or at the end of a busy week.
Sometimes people experience a number of other symptoms worsening after physical stress. This could include brain fog, muscle aches or headaches alongside increased fatigue. Clinicians may call these post exertional symptoms. They are not in themselves dangerous but can affect your quality of life.
What Am I Eating And Drinking
What you eat and drink can affect how tired you feel. If you dont get enough vitamins and minerals in your diet, or enough glucose in your blood, this can make you feel tired, lack energy and feel foggy.
Not having enough iron in your blood can cause fatigue. This is called Iron deficiency. It may be that youre not getting enough iron in your diet. If you have periods or are pregnant, you can have a higher chance of iron deficiency. Speak to your GP who may arrange a blood test and iron tablets.
Drinks containing caffeine may interfere with your sleep and make you feel tired the next day. And if you drink alcohol in the evenings, this can wake you during the night. Eating a healthy balanced diet and keeping well hydrated may help you to feel less tired.
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Not Getting Enough High
Not getting enough sleep is one of the more obvious causes of fatigue.
Your body does many things while you sleep, including store memory and release hormones that regulate your metabolism and energy levels .
After a night of high-quality sleep, you typically wake up feeling refreshed, alert and energized.
According to the American Academy of Sleep Medicine and Sleep Research Society, adults need an average of seven hours of sleep per night for optimal health .
Importantly, sleep should be restful and uninterrupted in order to allow your brain to go through all five stages of each sleep cycle .
In addition to getting enough sleep, maintaining a regular sleep routine also seems to help prevent tiredness.
In one study, adolescents who went to bed at the same time on weekdays and weekends reported less fatigue and less difficulty falling asleep than those who stayed up later and slept fewer hours on the weekends .
Being physically active during the day may help you get more restorative sleep at night. One study in older people found that exercising helped improve their sleep quality and reduce levels of fatigue .
Furthermore, napping may help boost energy levels. Taking naps has been shown to decrease tiredness in pilots, who often experience fatigue due to long working hours and jet lag .
To improve the amount and quality of your sleep, go to bed at roughly the same time every night, relax before sleeping and get plenty of activity during the day.
How Would You Describe Fatigue Associated With Pots
People with POTS experience fatigue differently. Many describe it as feeling beyond exhausted. Its as if your energy is completely depleted. The fatigue is probably hundreds of times worse than your worst flu. People with POTS may also have trouble concentrating and thinking straight. Doing simple tasks may feel like youve just run a marathon.
This fatigue might come and go, hitting you without warning daily, weekly or less frequently. For some people, extreme fatigue lasts for days. Others may experience periodic attacks. It can come on at any moment even if you just woke up. And there is no amount of sleep or coffee that can make it go away.
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People Sit More Than Ever Before
Sitting is a common body posture. When people work, socialize, study, or travel, they often do so in a seated position.
However, that doesnt mean that sitting and other sedentary behaviors are harmless. Over half of the average persons day is spent sitting, doing activities such as driving, working at a desk, or watching television.
In fact, the typical office worker may spend up to a whopping 15 hours per day sitting. On the other hand, agricultural workers only sit for about 3 hours a day .
SUMMARY
While sitting is a common posture, modern society overemphasizes this position. The average office worker spends up to 15 hours a day seated.
Being Overweight Or Underweight
Overweight increases the risk of fatigue by increasing the risk of conditions that have fatigue as a common symptom, such as diabetes or sleep apnea.
Carrying more weight and experiencing joint or muscle pain can lead to or exacerbate fatigue.
Similarly, people with underweight may tire easily, depending on the cause of their condition. Eating disorders, cancer, chronic diseases, and an overactive thyroid can all cause weight loss, as well as excessive tiredness and fatigue.
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