Late nights can take a toll on your energy level. Most adults need between seven and nine hours of sleep each night. Practice better sleep habits to boost your energy. Go to bed earlier and take steps to improve the quality of your sleep. Sleep in a dark, quiet, and comfortable room. Avoid stimulating activities before bed, like exercise and watching TV. You may need a prescription sleep aid or a sleep study. Being overweight can also cause tiredness. The more weight you carry, the harder your body must work to complete everyday tasks like climbing stairs or cleaning.
Come up with a plan to lose weight and improve your energy level. Start with light activity such as walking or swimming, and gradually increase intensity as your stamina allows. Also, eat more fresh fruits, vegetables, and whole grains. Curb your intake of sugar, junk foods, and fatty foods. Physical activity can also boost your energy level. A sedentary lifestyle, on the other hand, can leave you feeling exhausted and sleepy. In one study , researchers investigated how an inactive and sedentary lifestyle influenced feelings of fatigue in women.
Seventy-three women were included in the study. According to the findings, the less sedentary women had a significantly lower level of fatigue. This supports the notion that increased physical activity contributes to more energy and vigor. When under stress, your body goes into fight-or-flight mode. This causes an increase in cortisol and adrenaline, which prepares your body to deal with such situations.
In small doses, this response is safe. Learning how to control stress may improve your energy level. Start by setting limitations, creating realistic goals, and practicing changes to your thought patterns.
Deep breathing and meditation can also help you stay calm in stressful situations. When you feel depressed, lack of energy and tiredness can follow. Your doctor may prescribe an antidepressant or an anti-anxiety medication. You might also benefit from mental health counseling.
Cognitive behavioral therapy is a type of treatment that helps correct negative thought patterns that lead to a negative mood and depression. A sleep disorder is sometimes the underlying cause of tiredness. You may need to see a sleep specialist. A sleep disorder like sleep apnea can be causing your tiredness.
This can lead to daytime fatigue. Sleep apnea is a serious condition. It can cause high blood pressure, poor concentration, and lead to a stroke or heart attack. You may feel tired all the time if you have chronic fatigue syndrome. Stick to the guidelines of no more than 14 units a week for both men and women. 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. We all experience tiredness at times, which can be relieved by sleep and rest.
Fatigue is when the tiredness is often overwhelming and isn't relieved by sleep and rest. One of the most common medical reasons for feeling constantly run down is iron deficiency anaemia. Women with heavy periods and pregnant women are especially prone to anaemia. But it can also affect men and postmenopausal women, when the cause is more likely to be problems with the stomach and intestines, such as an ulcer or taking non-steroidal anti-inflammatory drugs NSAIDs.
Typically, you feel you can't be bothered to do anything, your muscles feel heavy, and you get tired very quickly. Vitamin B12 or folate deficiency anaemia can also cause tiredness.
It's possible to have too much iron, which can also cause tiredness, when it's known as iron-overload disorder haemochromatosis. This is a relatively rare inherited condition that affects men and women between the ages of 30 and Sleep apnoea is a condition where your throat narrows or closes during sleep and repeatedly interrupts your breathing.
This results in loud snoring and a drop in your blood's oxygen levels. The difficulty in breathing means you wake up often in the night and feel exhausted the next day.
It's most common in overweight middle-aged men. Drinking alcohol and smoking makes it worse. An underactive thyroid gland means you have too little thyroid hormone thyroxine in your body. This makes you feel tired. You're also likely to put on weight and have aching muscles and dry skin.
It's most common in women and happens more often as you get older. Your GP can diagnose an underactive thyroid by taking a blood test. Read more about having an underactive thyroid hypothyroidism. Gluten is a protein in wheat, barley and rye, and can be found in foods like pasta, bread, cakes and cereals.
One in people in the UK are affected, but research suggests many of them don't know they have the condition, according to charity Coeliac UK.
0コメント