Oxygen makes you sleepy
Twelve reasons why your eyes will close at your desk
Why am I tired all the time?
Does tiredness haunt you like a shadow? Here are twelve possible reasons why you are constantly tired.
Can't wait for the afternoon coffee break because you always feel tired and tired? In fact, your beloved afternoon ritual can obscure the real reasons why you keep battling fatigue.
There is a broad consensus among medical professionals that the main causes of daytime tiredness are:
- Too less sleep
- Constant stress
- Poor diet
- Too little movement
Here are twelve reasons that can be responsible for your constant fatigue.
12 reasons why your eyes will close at your desk
1. Bad sleep
There are several causes that can lead to a lack of sleep. This includes too little sleep as well as poor sleep or sleep apnea. All of this can have an increasingly negative effect on your performance and metabolism. Sleep is important for a balanced body and biorhythm and regulates the release of hormones such as ghrelin and leptin (control our eating habits and our appetite), cortisol (responsible for our reaction to stress), growth hormones and many more. Some reasons you may not find a good night's sleep in can include:
- Light, especially the blue light that modern display devices emit. More and more research results, such as a study published in the journal of psychiatric research, show that blue light two hours before falling asleep reduces the overall quality of sleep and makes it difficult to wake up in the morning. Activate a blue light filter on your smartphone or switch off your mobile phone completely 30 to 60 minutes before you go to bed.
- Sleep apnea can be directly related to daytime sleepiness. With sleep apnea, the breath stops for at least 10 seconds per dropout. “Sleep apnea leads to a very bad and repeatedly interrupted sleep, the person concerned does not go into deep sleep. In addition, the adrenal glands release adrenaline during sleep as a fight-or-flight response to the lack of breathing as the tongue and soft palate muscles relax and the airways become blocked.
- Alcohol can also have negative effects on the quality of sleep, even if it makes you tired at first.
Anemia is when the body produces too few red blood cells. “The red blood cells transport oxygen in the body. When our tissues are not supplied with enough oxygen, we feel tired. Fatigue is the main symptom of anemia, so this cause is usually investigated first, especially in women of childbearing potential during menstruation. However, anemia can also have other causes: a deficiency in iron or vitamin B12, for example, or other rather rare diseases. Dark green leafy vegetables, legumes and also dried fruits are rich in iron. A visit to the family doctor is important here.
o You also love your coffee or your Diet Coke - consuming caffeine in the second half of the day can lead to sleep disorders, which in turn can be a cause of daytime sleepiness. You should therefore avoid anything that contains caffeine from midday onwards.
4. Bad diet
In the field of nutrition, excessive consumption of sugar is a major contributor to fatigue. And not only sugary drinks and cakes are at the top of the list. Apparently healthy foods such as sauces or muesli & Co. can also contain hidden sugars. It will give you a short-term boost of energy, but after a short time you will feel all the more tired. To avoid these rapid spikes in blood sugar due to hidden sugars, you should get your carbohydrate needs through fruits and vegetables, as well as eating lean proteins, healthy fats, and less processed foods.
Excessive consumption of fried foods with their unhealthy fats can also make you tired, as they take a while to digest. Blood is drawn from the brain and muscles and sent to the digestive tract to process the fatty foods.
Another aspect can be that you just don't eat or drink enough. If you want to lose weight, you have to find a healthy balance to take in fewer calories while still meeting the body's energy needs. It is also very important to drink enough fluids. Dehydration reduces mental performance and causes tiredness, as the lack of fluids reduces the amount of blood and thus the brain and muscles are not adequately supplied with water. Fluid intake recommendations vary, but an amount of 1.5 to 2 liters is a good rule of thumb.
Food allergies can also cause fatigue. They cause inflammation in the body, which can trigger fatigue. Any intolerances that may be present can be clarified using an allergy test.
5. Vitamin D deficiency
Vitamin D is actually a hormone and affects mood, energy, and more. If you regularly go outside in the sun, your body can produce the vitamin D it needs itself. Alternatively, you can also take a vitamin D3 supplement.
6. Constant stress
Believe it or not: Stress can also be positive, it motivates and drives us. But if stress becomes permanent and you go full throttle almost continuously, it can lead to exhaustion or worse, as your body is repeatedly flooded with stress hormones. More and more research shows that regular exercise to reduce stress is one of the most important remedies for a chronic stress-related illness, because stress can not only lead to fatigue and exhaustion, but can also cause heart problems, diabetes, depression, autoimmune diseases and much more.
But how do we get out of the constant stress? Mindfulness techniques like meditation and / or yoga actually work very well here. Give it a try and start with five minutes of meditation a day, three times a week, and work your way up to 20 minutes a day. You will find that you become much more resilient and recover from stressful situations much faster.
If meditation isn't for you (or as a complement to it), talking to friends and releasing pressure or exercising will also help. It doesn't have to be a triathlon, walking, running, cycling or strength training can also help. The important thing is that it is regular. Every bit of movement counts. Find an activity that you enjoy and find the best time of day for you.
7. Thyroid dysfunction
Both overactive and underactive thyroid can make you feel tired during the day. The reason for this is that the thyroid gland, among other things, regulates the metabolism, i.e. the energy supply of the body.
Since tiredness is a very common symptom, the doctor will first determine the control hormone TSH [TSH = thyroid-stimulating hormone] and the levels of the thyroid hormones T3 and T4. Only if these values are not optimal will the doctor determine the concentration of thyroid antibodies in the blood. The administration of artificial or natural thyroid hormones can alleviate the symptoms.
8. Diabetes (or prediabetes)
Lack of energy can be a symptom of diabetes, either due to a lack of insulin or due to insulin resistance. Too high a blood sugar level makes you tired and lacking in energy, while too low a blood sugar level means that the blood cells do not carry enough energy. An existing diabetes can easily be diagnosed. It is treated through lifestyle adjustments and medication such as insulin. This is a good way to remedy the lack of energy.
9. Autoimmune diseases
Any autoimmune disease, from Hashimoto's and rheumatoid arthritis to multiple sclerosis and lupus, can cause fatigue. Your doctor will order tests to help diagnose an autoimmune disease.
10. Cardiovascular diseases
Anyone suffering from cardiovascular disease, coronary artery disease or cardiac arrhythmias can feel tired or exhausted because the body is no longer supplied with optimal blood. An important measure to counteract heart disease is to adapt your diet and exercise habits. Ideally, a general practitioner, specialist and nutritionist should work together to create a lifestyle change plan and stick to it successfully.
Depression can affect sleep, both from getting too much sleep and too little. Among other things, feelings of anxiety go hand in hand with depression, which deprives you of all energy reserves. As far as the symptom of fatigue is concerned, interruptions to sleep seem to be the main cause of the feelings of exhaustion in depression.
12. Chronic fatigue syndrome
Chronic Fatigue Syndrome CFS is a condition characterized by extreme fatigue lasting six months or more. In addition, there can be other complaints such as memory loss, mood swings, joint pain and much more. A diagnosis of CFS is based on the principle of exclusion; H. the doctor must first rule out all other possible causes before diagnosing CFS.
There are a great many reasons for persistent fatigue - and some of them have far-reaching health consequences. Chronic or worsening fatigue should therefore not be taken lightly. Instead, be sure to talk to your doctor about it.
Participation in a WW program can also be helpful: We support you in developing healthy habits and keep an eye on your holistic well-being. In addition to nutrition, this also includes physical fitness, stress management, sleep and much more. In our success stories, people like you and me share their experiences. Inspired? Here you start with WW.
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