Avoid naps. We need a certain amount of sleep within a hour period and no more than that. Napping reduces the amount of sleep that we require the following night, which might lead to difficulty getting to sleep and fragmented sleep.
Limit time awake in bed to 5—10 minutes. If you find that you are lying awake in bed worrying or with your mind racing, get out of bed and sit in the dark until you are feeling sleepy, then go back to bed. Ensure that your bedroom is quiet, dark, and a comfortable temperature. Any light that enters your room could disturb your sleep. Ensure that your room is dark and that light emitted from digital devices is out of sight.
Cooler room temperatures are considered better to promote sleep than warmer temperatures. Limit caffeinated drinks. Try not to consume caffeinated beverages after noon. The stimulating effects of caffeine can last for many hours after intake and cause issues with initiating sleep. Avoid tobacco and alcohol before bed.
Smoking cigarettes and drinking alcohol before going to bed may cause fragmented sleep. If you practice all the sleeping habits listed above and still wake up tired, it might be a good idea to contact your healthcare provider and discuss whether you have a sleep-related medical problem such as insomnia , obstructive sleep apnea , or restless legs syndrome.
The easiest way to banish tiredness is to make adjustments to your diet. Eating a healthful and balanced diet can make the world of difference to how you feel. Everyone knows what being tired feels like at the end of a long day.
If that sounds familiar, there could be more going on than daily stress. While there are many causes of fatigue, one of them is frequently missed and misdiagnosed: postural orthostatic tachycardia syndrome POTS. Physical medicine and neuromuscular specialist Tae Chung, M. There is no good criteria for assessing the level of fatigue — it depends on the person.
However, most people know when their tiredness is more than a lack of sleep. Some of my patients remember the exact day they got hit with fatigue so overwhelming that they knew something was wrong. POTS is a common condition affecting an estimated one to three million Americans. People with POTS experience fatigue differently. Many describe it as feeling beyond exhausted.
The fatigue is probably hundreds of times worse than your worst flu. People with POTS may also have trouble concentrating and thinking straight. This fatigue might come and go, hitting you without warning daily, weekly or less frequently. For some people, extreme fatigue lasts for days. And there is no amount of sleep or coffee that can make it go away. POTS is a group of symptoms resulting from dysfunction of the autonomic nervous system.
These may include:. As fatigue can present a vast range of symptoms and be caused by many different factors working in combination, diagnosis can be difficult. Your doctor may diagnose fatigue using a number of tests including:. Fatigue is a symptom —something you can feel and describe — not a condition or disease. To reduce your fatigue you first need to understand what the underlying reasons for your fatigue are.
If fatigue is having a negative effect on your quality of life, or causing you distress, then consider speaking with a health professional. By asking questions, they will help you work out why you are experiencing fatigue, and offer some suggestions on how to find relief.
If necessary, your doctor might suggest certain medical tests if there is a reasonable chance the cause of your fatigue may be an undiagnosed medical issue for example, anaemia or thyroid dysfunction.
Fortunately, for most people fatigue will get better over time on its own or with some simple and practical lifestyle changes. This page has been produced in consultation with and approved by:. Dummy sucking should stop before school age to avoid teeth or mouth problems. Activity and nutrition help fight fatigue and put more energy into your daily life. If you suffer badly from jet lag, it may be worthwhile considering a westerly travel route if possible.
Getting enough sleep is vital. Long term sleep deficiency can affect your mood. You can improve your sleep quality. Content on this website is provided for information purposes only.
Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.
All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.
The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. 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. However, if you find it difficult to fall or stay asleep and suspect you may have a sleeping disorder, speak to your doctor about having your sleep evaluated by a specialist.
Inadequate or poor-quality sleep is a common cause of fatigue. Getting several hours of uninterrupted sleep allows your body and brain to recharge, allowing you to feel energized during the day. Food sensitivities or intolerances typically cause symptoms like rashes, digestive problems, runny nose or headaches.
Also, research suggests that quality of life may be more affected by fatigue in those with food sensitivities Common food intolerances include gluten , dairy, eggs, soy and corn. If you suspect that certain foods may be making you tired, consider working with an allergist or dietitian who can test you for food sensitivities or prescribe an elimination diet to determine which foods are problematic.
Food intolerances can cause fatigue or low energy levels. Following a food elimination diet may help determine which foods you are sensitive to. Calories are units of energy found in food.
Your body uses them to move and fuel processes like breathing and maintaining a constant body temperature. When you eat too few calories, your metabolism slows down in order to conserve energy, potentially causing fatigue. Your body can function within a range of calories depending on your weight, height, age and other factors. However, most people require a minimum of 1, calories per day to prevent a metabolic slowdown.
Experts on aging believe that although metabolism decreases with age, older people may need to eat at the top of their calorie range in order to perform normal functions without becoming fatigued Not getting enough vitamin D, iron and other important nutrients can also lead to fatigue.
In order to keep your energy levels up, avoid drastic cuts in calorie intake, even if your goal is weight loss.
You can calculate your calorie needs using the calorie calculator in this article. Your body requires a minimum number of calories in order to perform daily functions. Consuming too few calories can lead to fatigue and make it difficult to meet nutrient needs. Research has found that when your sleep pattern is out of sync with your circadian rhythm, chronic fatigue may develop In one study, healthy young men were allowed to sleep either seven hours or just under five hours before being kept awake for 21—23 hours.
Their fatigue ratings increased before and after sleep, regardless of the number of hours they slept
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