Do you ever feel tired, lethargic or just plain worn out? Chances you have been there at least a handful of times. However, keep in mind that just because it's a common occurrence with so many it doesn't mean you should have to accept it as part of your life.
Since feeling this way can have such a negative impact on so many aspects of your days, finding ways to feel better should be moved to the top of your priority list. In this case, taking a closer look at your lifestyle can be very telling. Here are five common reasons for fatigue and ways to make changes that will leave you feeling refreshed and ready to tackle each day head-on.
1. Because Your Diet Isn't Meeting Your Needs
Your diet is one of the most effective ways to control how you feel, both mentally and physically. Keeping that in mind, how would you say yours is working for you?
Even though everyone is different and nutritional needs vary from person to person, the overall objective to deliver energy and necessary nutrients remains the same. While it's certainly important to ensure your diet is healthy and balanced, it's even more important to prioritize supplementing with products that give your body the extra boost of energy and nutrients it needs to function at its best.
Since there are so many options available in the world of supplements, dedicating some time to research what's available. Don't be afraid to try out any that sound promising, such as the Thrive experience. This will help you determine what works well with your body.
2. Because You Need More Exercise in Your Life
Getting regular exercise is one of the kindest things you can do for yourself. Not only does it feel good to get your muscles warm and heart pumping, it will work wonders in boosting your energy. Unfortunately, finding the time to exercise can be challenging.
Between work, school, family, home and other responsibilities it can seem as though there isn't ever enough time in the day. If this sounds familiar to you, just remember that exercise is extremely flexible and forgiving. You don't need to belong to a gym, own a fancy spin bike or devote an hour to exercise a day to see improvements.
Aiming for between 20 to 30 minutes most days of the week is a pretty reasonable goal to set. Remember that you can also split up the time if that works better for your schedule. There are also plenty of ways to sneak fitness in throughout the day, which is a great approach to take during a busy day at the office or even when you're on vacation.
3. Because You're Not Getting Quality Sleep
There is a big difference between sleep and quality sleep. Have you ever noticed it? There's something special about a good stretch of sleep that leaves you feeling refreshed and ready to take on your day and a night of broken sleep that leaves you feeling completely unmotivated. While there's no guarantee what type of night you'll experience, going out of your way to increase your chances of a good one will go a long way.
This is a situation where little changes here and there can make a big difference. If you wake up too warm, check the setting on your thermostat or invest in lighter weight bedding or pajamas. If you're finding you can't shut your mind off when your head hits the pillow, finding a new home for your cell phone or other devices will reduce your exposure to blue light, which can play tricks on your brain. A white noise machine is great for drowning out disruptive noises and soothing aromatherapy can go a long way in bringing a sense of calm.
Pay attention to what you eat and drink within a couple of hours before turning in. Try avoiding stimulants and heavy meals or snacks, especially if you experience digestive issues throughout the night.
4. Because Your Body Is Out of Balance
Have you ever wondered why you might still be tired, even after you've tried every trick in the book for better sleep? If you're still feeling worn out or fatigued, don't hesitate to give your doctor a call. There are plenty of very common reasons related directly to your health that can cause this and some can be diagnosed with simple blood work.
Talk with your doctor about your symptoms. If you haven't had your thyroid checked now is a perfect time to see if it's working as it should. An under-or over-active thyroid presents constant fatigue as a symptom and treating it is quite simple. Your doctor might also check your Vitamin D levels, which can lead to fatigue if low.
5. Because You Need To Relax
When was the last time you really took it easy? This means no work, no to-do list, no appointments, no errands, no commitments of any kind. It might not always be easy to fit self-care into your schedule but it's a must for your well-being (this includes sleep). Ironically enough it can take quite a bit of effort to make this possible. Letting go of any guilty feelings is important. Working on communicating about this with your spouse or partner is a must especially if you rely on their support when it comes to childcare or other responsibilities.
Keep in mind that this is more than a bubble bath here or a glass of wine and the couch there. It's planning with intention to take care of yourself in ways that will center you, bring about balance and fulfill you mentally, physically and emotionally. Yoga and meditation are fantastic forms of self-care that fit easily into day-to-day life. However, they aren't something you can effectively do with your phone buzzing notifications right next to you or with children screaming in the next room. They're things you should do as a treat for yourself with the goal of feeling amazing to follow. Losing yourself in a good book, savoring a cup of tea or listening to your body and honoring what it's telling you it needs are some others.
The key here is to make self-care part of your everyday routine. Eventually it will become a wonderful habit. Making positive changes to your lifestyle is always a good idea, especially when the end goal is to feel and sleep better. It might take some time to pinpoint what works best for you, so be patient and stay the course.
Poor sleep could be a sign of a disorder
If you practice the above guidelines of a healthier lifestyle and better sleeping habits but still find yourself suffering from daytime drowsiness, it may be a sign of a more severe medical condition such as: obstructive sleep apnea (OSA), anemia, thyroid problems, narcolepsy, depression, restless leg syndrome, un-diagnosed heart disease, or deficiencies in key nutrients. If you think that you may be suffering from one of these medical conditions you should contact your physician or local sleep clinic immediately.
And remember, you can always contact us here at The Alaska Sleep Clinic for questions or to schedule a consultation.