Sometimes a person has just started the day and already feels very tired. In such a state, it’s difficult to deal with things and achieve goals. Often the cause is on the surface, and if it’s eliminated, you can feel energetic again. However, this isn’t always the case. Let’s learn about the causes of chronic fatigue and how to get rid of it.
When a person is awake, he spends more energy than he saves. At night, in the process of sleep, physical and mental strength is restored. The body strengthens the immune system, neural connections of the brain, tissues, bones. That’s why those who deprive themselves of adequate sleep more often than others feel chronic fatigue and sleepiness.
The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults sleep at least seven hours a night, but doctors emphasize that the figure mentioned is an average, and everyone needs an individual amount of time to rest during the night. It’s important for sleep to be restful and uninterrupted, only then the body will truly recover.
Sometimes the reasons for insomnia are obvious: working at night, poor sleeping conditions or nervous tension. If you have an idea why you can’t sleep and you can’t change your circumstances right now, try these nine ways to cope with insomnia. If they don’t help, it’s worth seeing a doctor. Sleep disturbances at night and sleepiness during the day can be related to the effects of viral diseases, hormonal imbalances, severe stress, or chronic stress.
Prolonged stress disrupts the balance of “stress hormones” (cortisol, adrenaline, noradrenaline, and others), which leads to depressed immunity, hyperactivation of the nervous system and, consequently, overall body exhaustion. As a result, a person will feel tired, even if he sleeps well and wakes up in the morning alert. It’s impossible to avoid stress, but almost everyone can manage it.
Stress isn’t always a consequence of abrupt changes or sudden events. Often it’s, on the contrary, associated with stagnation in life. It’s caused by any prolonged activity or situation that is difficult to resolve. If a person focuses only on one area of life, turning a blind eye to difficulties in another, he is likely to be stressed without noticing it. To cope with stress, one must learn to shift one’s attention: to forget about work when you come home, or, on the contrary, to leave personal worries outside the office.
If a person spends every weekend passively, without decorating his life with new activities and hobbies, in the end he will inevitably feel tired. After all, even the most pleasant processes, like watching TV shows, betting at 22Bet Senegal, or reading books, become boring if there are too many of them.
A person cannot rest fully just by getting enough sleep and controlling stress levels. To cheer yourself up, you need to experience the joy of new things. Sources of inspiration can range from rearranging furniture in the house to skydiving. Ideally, you should constantly give yourself new emotions, take time for sports and travel.
Too Many Simple Carbs and Sugary Sodas
Sweets and other foods rich in simple carbs cause your blood sugar to plummet and provoke fatigue. Sweet drinks have the same effect: for example, an energy drink first makes people awake and then sharply deprives them of energy. A diet high in processed foods lowers energy levels.
You don’t have to deny yourself your favorite treats. Just know the limits and combine them with healthy foods that energize you: fresh fruits and vegetables, legumes, nuts, seafood. Drink tea more often: it helps reduce cortisol levels.
Wrong Time for Coffee and Caffeine Overdose
Coffee is happy and invigorating, but too much caffeine can provoke anxiety, insomnia and fatigue. It isn’t recommended to drink coffee in the morning at all: after awakening, the body can produce on its own the invigorating hormone cortisol, so caffeine will be unnecessary.
Drink coffee two to three hours after waking up, and don’t consume more than 400 mg of caffeine a day (that’s about three cups). And, of course, don’t drink it in the evening. Then the drink will work properly and will only do you good.
Lack of Fluids
Due to various biochemical reactions, the body is constantly losing fluid. To maintain energy during the day, you need to maintain a drinking regimen, otherwise fatigue, decreased concentration, insomnia and headaches may occur.
Drink enough water: The WHO recommends drinking at least 1.5 liters a day.
Vitamin and Mineral Deficiencies
Malnutrition or eating foods low in vitamins and minerals leads to fatigue and even exhaustion. Scientists attribute this condition to deficiencies in the following nutrients:
- Vitamin D.
- vitamin C.
Iron deficiency, which leads to anemia, is one of the most common health problems, especially among women. U.S. scientists in 2022 published a study stating that anemia affects 25 percent of the world’s population.
To determine nutrient deficiencies in the body, take a blood or urine test. After that, the doctor will suggest a suitable treatment.