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Good quality sleep is essential for everyone's health but unfortunately, most of us don't get enough rest which may likely lead to fatigue.
When you sleep, your body performs alot of very crucial processes including the repair and growth of hormones and the regeneration of cells. This is a reason why people feel energized and refreshed when they wake up from a good quality time sleep
Importantly, sleep should be undisturbed and uninterrupted so as to allow your brain to relax and your body to re-energize quickly.
Yes, sleep time should be individualized buy according to the SRS(Sleep Research Society) they recommend that an adult should have at least 7 hours of sleep time every night for optimal good health.
You may know the importance of having good sleep, but some people are facing struggle of falling and staying asleep.
Insomnia is a condition where as a person finds it very difficult to fall and stay asleep. This condition can be caused by many factors such as: Psychology Stress, Menopause, Excessive Mental Stimulation and Poor Sleeping Environment.
If you're experiencing Insomnia, treatments like natural supplements and medications, and management of underlying medical conditions may help. Also, visit a medical professional for better treatment and care.
Not taking the right nutrients may make you feel tired even if you have taken 7 hours of good sleep.
Some Deficiencies in these nutrients have been linked with Fatigue, they include:
Vitamin B5(Pantothenic Acid)
Deficiencies in many of these nutrients are very common.
Anemia a condition which occurs when a low amount of red blood cells circulate in the body, affects 25% of the world's population. Iron deficiency anemia is the most common which is responsible for 50% of all anemia and fatigue is one of its common symptoms.
To maintain energy and get the nutrients your body needs to perform critical processes, it's important to consume a balanced diet meal that is high in nutrient dense foods.
Eating ultra processed foods that are low in essential nutrients can lead to calorie and nutrients deficiency, which can cause tiredness or fatigue.
When you don't get enough calories and nutrients like protein, your body starts breaking down fats and muscle just so it can meet energy demands. This leads to a loss of body fat and muscle mass, which may trigger fatigue.
Adults, mostly the elderly ones are especially at risk of malnutrition and nutrient deficiencies due to factors like age related changes in appetite and reduction in physical activities.
Diets high in Ultra-processed Foods impair energy levels. An example is, a diet high in added sugar may harm sleep and lead to chronically high blood sugar levels, which can lead to exhaustion.
Following a diet low in Ultra-processed Foods and added sugar but also rich in nutrient dense foods such as fruits, vegetables and protein like fish and eggs, may help reduce tiredness and support healthy sleep while providing your body with optimal nutrition.
Caffeinated beverage like coffee and energy drinks gives you a temporary boost of energy, but over reliance on them may lead you to more tiredness the next day. This is because too much caffeine can harm sleep and will cause fatigue later on.
Research shows that feeling tired in the morning leads people to consume alot of caffeine, which impairs your sleeps cycle. In turn you may overuse coffee or other caffeinated drinks for energy, which continues the cycle of poor sleep followed by too much Caffeine.
If you're currently experiencing sleep issues and frequently drink caffeinated beverages, try reducing its intake or cut back to see whether it helps to improve your sleep and energy levels.
Dehydration occurs when you do not take enough water to replace the liquids lost in your urine, stools, sweat and breath. Studies have shown that being dehydrated can cause lower energy levels and a decreased ability to concentrate.
Dehydration also makes you feel more tired during exercise and negatively affect your exercise endurance.
Some common symptoms of dehydration includes: thirst, fatigue, dizziness, inability to focus and headaches.
Being overweight or having an obesity greatly increases your chances of obstructive sleep apnea which is a very common cause of daytime fatigue. It's also linked to increased daytime sleepiness regardless of sleep apnea, suggesting that obesity directly affects the sleep cycle. Also, poor sleep quality may cause weight gain or obesity.
Maintaining a good and healthy body weight may support sleep and energy levels, while getting high quality sleep can help prevent weight gain and overall reduce in fatigue.