Sleep is thought to be the best way to relieve weariness for the majority of us. But even with a regular sleep schedule, I still wake up feeling worn out. It seems like I never have enough energy, no matter how much sleep I get. This emotion may be familiar to you. Even though you go to bed early and observe all the recommended sleep hygiene tips, such as having a good book, no phones, and dim lighting, you still wake up exhausted from a full night’s sleep. Why am I always tired? Why is this the case?
For my part, I get ready for bed well before I start to feel sleepy: I put on my pyjamas, clean my teeth, and do a ridiculously complex skincare routine for better sleep.
I go to a quiet, comfortable bedroom that is just the right temperature, leaving my phone in the adjacent room. I even spend a half hour reading fiction after taking a minute to write in my appreciation diary. It’s about eleven o’clock by the time I switch out the lights, and I get more than eight hours of sleep. However, I still feel exhausted when my alarm goes off the following morning. I’ve had trouble unravelling this riddle, and I’m not the only one. Despite receiving a good quantity of sleep, studies reveal that many people, including myself, experience chronic fatigue.
Why Am I Always Tired? Understanding Fatigue and Its Causes
We underestimate how frequent fatigue is. According to a 2023 study, even in the absence of major health problems, 20% of adults globally suffer from chronic fatigue that lasts for up to six months. Nearly 44% of Americans said they felt drowsy several days a week. One in eight persons in the UK say they are constantly exhausted. It’s a pervasive problem that impacts people from many backgrounds.
However, what precisely is weariness, and why does it continue even after getting adequate rest? Simply being sleepy is not the same as being fatigued. Sleepiness is just the urge to sleep, whereas fatigue includes a more comprehensive feeling of exhaustion on all levels—physically, mentally, and emotionally. It’s a condition that can strike anyone, even if they don’t have a specific disease.
Why Does Fatigue Happen?
How Sleep Quality Affects Fatigue: Why Am I Always Tired Even After Sleeping?
Getting eight hours of sleep does not ensure that you will feel rested. The quality of sleep is important. While disturbed sleep makes you feel drowsy, deep, undisturbed sleep enables your body to heal and regenerate. The brain purges pollutants and solidifies memories as you sleep deeply. However, these processes are disturbed when you get fragmented sleep, which leaves you feeling exhausted the following day.
“Getting fewer hours of solid sleep is better than more hours of sleep but with interruptions,” says Dr. Vicky Whittemore, a sleep specialist at the National Institutes of Health. This is why, even after a full night’s sleep, persistently getting poor-quality sleep frequently results in waking up feeling less rested.
Stress Plays a Big Role
One of the most frequent causes of exhaustion is stress. Your body releases cortisol when you’re under stress, which raises your heart rate and primes your body for a fight-or-flight reaction. Regretfully, it becomes more difficult to fall and keep asleep when cortisol levels remain high as a result of ongoing stress, which adds to the sensation of being “tired but wired.”
Persistent exhaustion brought on by this ongoing cycle of stress and inadequate sleep can make even the easiest chores seem impossible.
Sleep Disorders and Breathing Issues
Chronic fatigue can also result from sleep disorders like sleep apnoea. Sleep apnoea prevents deep, restful sleep by causing short breathing pauses during the night. This implies that your body isn’t receiving the adequate rest it needs, even if you spend seven to nine hours in bed. A disturbed sleep quality might be indicated by snoring, frequent awakenings, and morning grogginess.
Nutrient Deficiencies
Nutrient shortages are another frequently disregarded issue that contributes to weariness. Energy levels can be impacted by deficiencies in essential minerals like iron and magnesium or vitamins like B12 and D. Some of us may still be deficient in these key nutrients, which are crucial for the body’s energy-producing activities, even with a balanced diet.
Lifestyle and Hydration Factors
You may also feel exhausted if you are dehydrated. Your body needs a certain amount of water to function correctly, and weariness is frequently the result of dehydration. In a similar vein, alcohol and caffeine can interfere with sleep cycles, causing insomnia and fatigue the following day.
How Can You Increase Your Energy Level?
It’s time to make some changes if you’re struggling with weariness all the time. Here are some strategies to combat fatigue and boost your vitality:
- Maintain a Regular Sleep Schedule
Aim for a consistent bedtime and wake-up time each day. Better sleep quality is ensured by maintaining a regular sleep pattern, which helps to balance your internal clock.
- Effectively Handle Stress
Include stress-relieving practices like yoga, mindfulness, or deep breathing techniques in your everyday routine. Stress management can greatly increase your energy and quality of sleep.
- Enhance the Quality of Your Sleep
Prioritize restful, deep sleep. Keep your bedroom quiet, cold, and dark to create a relaxing atmosphere. See a doctor for guidance if you think you may have a sleep disorder, such as sleep apnoea.
- Deal with Deficiencies in Nutrients
Make sure your diet is well-balanced and full of vital vitamins and minerals. To correct any nutrient deficiencies, think about seeing a doctor if required.
- Limit Stimulants and Stay Hydrated
To stay hydrated, make sure you consume enough water throughout the day. Limit your caffeine consumption as well, particularly in the afternoon and evening, as it might interfere with the quality of your sleep.
Conclusion: Don’t Ignore Fatigue
#You don’t have to put up with constantly being exhausted. Fatigue is caused by a variety of reasons, many of which are controllable. You may increase your energy levels and lessen the persistent sense of fatigue by focusing on lifestyle changes, controlling stress, correcting nutrient shortages, and getting better sleep. To rule out underlying medical concerns, it could be necessary to see a healthcare provider if your lethargy doesn’t go away after trying these remedies for more infromation read at NHS /https://www.nhs.uk/conditions/tiredness-and-fatigue/.
References
Bjørklund, G. (2023). Nutrient deficiencies and fatigue. Journal of Nutritional Health, 47(5), 35-44.
Whittemore, V. (2024). The science of sleep and the role of deep rest in brain health. National Institutes of Health. Retrieved from [https://www.nhs.uk/conditions/tiredness-and-fatigue/].
Adam, R. (2024). Understanding the complexities of fatigue. National Health Service (NHS). Retrieved from [https://www.nhs.uk/conditions/tiredness-and-fatigue/].
