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. Try to sleep at night or retrain your body clock. Other studies have linked oversleep to diabetes, obesity , and even early death.
Oversleep doesn't just happen as a misguided attempt at rewarding yourself. The Harvard Nurses Study estimated that chronic oversleep affects about 4 percent of the population. These are generally people who work odd hours, have an uncomfortable sleep situation, or a sleeping disorder.
People who work early morning or overnight shifts might be oversleeping to compensate for waking up before the sun rises or going to sleep when it's light out. Doctors recommend using dark curtains and artificial lights to straighten things out rather than medication or supplements. Apps like the University of Michigan's Entrain can also help people reset their circadian clock by logging the amount and type of light they get throughout the day. When you go to bed, your body cycles between different sleep stages.
Your muscles, bones, and other tissues do their repair work during deep sleep, before you enter REM. Being comfortable will help your body give in to sleep. Make sure your bedroom is cool, dark, and quiet. You may want to darken the room using curtains. Earplugs or a white-noise machine can help drown out distractions.
Try to limit the number of pets or children sleeping in your bed, and avoid falling asleep with the television on, even if the sound is off. And consider switching your pillow or mattress if they are uncomfortable. Computer and phone screens emit what is called blue light. Power down your devices and limit your exposure to blue light in the two to three hours before bed.
Taking care of yourself during waking hours will help your sleep. Think about the things you consume. Caffeine may wind you up if consumed too close to bedtime. Alcohol can make you sleepy, but it actually makes your quality of sleep worse. Herbal tea or warm milk are better substitutes. Exercise is good for your body, but doing it right before you go to bed may disrupt your sleep. If you have concerns about your sleep, write about them. Include anything and everything about your usual habits and routine so you can show your doctor.
Be sure to jot down how long you sleep each night, how long it takes to fall asleep, if you nap during the day, and anything else related to your rest you think may be important. Learn more: Tips to sleep better ». Try to keep your bedtime and morning wake up time consistent, even on the weekends and during vacation. Tip 4: Track your sleep: If you want to get insights into your sleep, use a sleep diary to track your wake-up time and bedtime, or try a sleep tracker like SleepScore or SleepScore Max.
Make sure to note any lifestyle variables, too, like drinking alcohol or going for a longer run than usual. By changing your lifestyle, sleep habits or working in tandem with your doctor, you can enjoy a more restful and timely sleep.
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