Research shows a sedentary lifestyle can lead to fatigue and difficulty sleeping. Depending on the severity of your symptoms and whether you've been diagnosed with a psychiatric or medical condition, there are a few habits anyone can do to improve their quality of sleep and have more energy the next day. While depression remains one of the most common causes of symptoms like tiredness and fatigue, it's not the only condition that produces depression-like symptoms, which underscores the importance of seeking a proper diagnosis.
It's also possible to have more than one diagnosis known as comorbidity with overlapping symptoms. For example, there are people who have both clinical depression and hypothyroidism. If you're tired all the time and low on energy, your best bet is to work with your healthcare provider to explore your symptoms and get an official diagnosis.
Everything feels more challenging when you're dealing with depression. Get our free guide when you sign up for our newsletter. Fatigue in patients with major depressive disorder: Prevalence, burden and pharmacological approaches to management. CNS Drugs.
American Psychiatric Association. Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Association; The Sleep Foundation. Anxiety and sleep. Updated September 18, Obsessive compulsive symptoms and sleep difficulties: Exploring the unique relationship between insomnia and obsessions. J Psychiatr Res. The assessment and management of insomnia: An update. World Psychiatry. The association of fatigue, pain, depression and anxiety with work and activity impairment in immune mediated inflammatory diseases.
PLoS One. Yoga nidra: An innovative approach for management of chronic insomnia- A case report. Sleep Sci Pract. The role of sleep in bipolar disorder. Nat Sci Sleep. An intervention to promote sleep and reduce adhd symptoms.
J Pediatr Health Care. Fatigue symptoms in relation to neuroticism, anxiety-depression, and musculoskeletal pain. A longitudinal twin study.
Hypothyroidism: An update. Am Fam Physician. The link between thyroid function and depression. J Thyroid Res. Roberts D. Chronic fatigue syndrome and quality of life. Patient Relat Outcome Meas. Chronic fatigue syndrome: Diagnosis and treatment. Fibromyalgia syndrome: Etiology, pathogenesis, diagnosis, and treatment. Pain Res Treat. Fibromyalgia and depression. Kodner C. Common questions about the diagnosis and management of fibromyalgia. Pryce CR, Fontana A. Depression in autoimmune diseases.
Curr Top Behav Neurosci. Yanjun L, Tang X. Depressive syndromes in autoimmune disorders of the nervous system: Prevalence, etiology, and influence. Frontiers in Psychiatry. Autoimmune diseases and severe infections as risk factors for mood disorders: A nationwide study. JAMA Psychiatry. Obstructive sleep apnea and depression: A review. Innov Clin Neurosci. The correlation of anxiety and depression with obstructive sleep apnea syndrome. J Res Med Sci. Diagnosis and treatment of obstructive sleep apnea in adults.
Influence of progressive fluid restriction on mood and physiological markers of dehydration in women. Br J Nutr. Low protein diets produce divergent effects on energy balance. Sci Rep. Food allergy: immune mechanisms, diagnosis and immunotherapy. Nat Rev Immunol. The role of sleep hygiene in promoting public health: A review of empirical evidence.
Sleep Med Rev. Harvard Health Publishing. However, a review of studies including more than 1, people found that exercise may reduce fatigue in those with CFS 10 , Research has also shown that exercising can reduce fatigue among healthy people and those with other illnesses, such as cancer.
To boost your energy levels, replace sedentary behaviors with active ones. For instance, stand rather than sit down whenever possible, take the stairs instead of the elevator and walk instead of driving short distances.
Being sedentary can lead to fatigue in healthy people, as well as those with chronic fatigue syndrome or other health problems. Being more active can help boost energy levels. 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. 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 However, if your job involves shift work, there are strategies to retrain your body clock, which should improve your energy levels. In one study, shift workers reported significantly less fatigue and better mood after being exposed to bright light pulses, wearing dark sunglasses outside and sleeping in total darkness Using glasses to block blue light may also help people who perform shift work.
Read more about tips on cutting down on alcohol. Read more about the benefits of exercise. Too much of this stimulant, found in tea, coffee, colas and energy drinks, can upset sleep and make you feel wound-up as well as tired. Night workers often find they get tired more easily. This is more likely if the timing of the shifts keeps changing. If you're tired, you may nap during the day, which can make it more difficult to get a good night's sleep.
Read how to change your lifestyle habits to boost your energy, with the energy 'diet'. Page last reviewed: 25 March Next review due: 25 March Sleep and tiredness Secondary navigation Tiredness and fatigue The energy diet Why lack of sleep is bad for your health 10 medical reasons for feeling tired Self-help tips to fight tiredness 5 ways to wipe out winter tiredness. How to get to sleep 10 tips to beat insomnia How to stop snoring.
Healthy sleep tips for children How much sleep do children need? Sleep tips for teenagers. Why am I tired all the time? We all feel tired from time to time. The reasons are usually obvious and include: too many late nights long hours spent at work a baby keeping you up at night But tiredness or exhaustion that goes on for a long time is not normal.
0コメント