Feeling tired, exhausted and fatigued is common. This might have nothing to do with your age, sex or gender. Adults, youth and children can feel fatigued or tired at one point in their lifetime. There are a number of factors attributed to this condition.
In summary, they include the following:
- Inadequate sleep
- Too much or insufficient exercise
- Inadequate amount of water
- Stress, anxiety and depression
- Use of certain medications
- Diseases and conditions
- Lack of balanced diet
- Too much exhaustive activities
Fatigue and tiredness can be fixed by a simple lifestyle change for example, changing your diet, doing some exercises and minimizing on stress levels. If you still feel the same, you need to see a doctor for test, diagnosis and treatment.
Why am I always tired and sleepy?
Let us get into details on why you always feel sleepy and tired how possible ways on how to stop it.
1. Inadequate water intake (Dehydration)
Water is very important to the function of the body. Many processes rely on water for proper functioning of the cells. Taking too little or no water at all leads to a state known as dehydration. While water makes a good percentage of human body, too much is also lost through perspiration (sweating) a process that also helps in regulating the body temperature.
Drinking enough amount of water per day is the only way to help in restoring the lost amount. Men are required to take about 125 ounces of water while women at least 90 ounces per day. The following are the benefits of drinking enough amount of water:
- Provides energy: water boost the mental capacity and hence the brain power to think, concentrate, focus and stay alert. Little dehydration of about 2% will easily lead to impaired performance, low levels of attention and generally fatigue. Dehydration also affects your mood, reduces cognitive and motor skills, memory lapse and even increases the body sensitivity to pain and pressure.
- Water checks the body weight: Water is a key resource in metabolism a process of self-sustaining to life (conversion of food to energy and by products). The body requires sufficient water to remain fit. Drinking water before a meal every morning helps in removal of fat by-products. You can also lose weight by drinking a glass of water before meals.
- Water helps in removing toxic materials from the body: Sweating and urination are the common ways through which unrequired substances are flushed out of the body. This ensures the rest of the body organs are working well.
- Ensures a good complexion: The skin requires a substantial amount of water to look supple. Dehydration makes your skin to become dry, flaky, less elastic, tight and wrinkling. People who drink enough water daily have young looking skin with less skin conditions.
- Water improves the immune system: Stronger immune system ensures that your body fights diseases to make you stay healthy always. Doctors recommend drinking water when you have cold and flu. This helps in flushing out toxins and empowering the cells to fight more. Most headaches are caused by dehydration. Headache happens when your body loses fluids. Muscle cramps and sprains can also be caused by dehydration. Water makes your muscles to be elastic and flexible.
- Body temperature regulator: You could be feeling tired due to abnormality in the body cooling caused by dehydration. Sweating besides removing toxins from the body, it also helps in carrying away excessive heat from the body.
2. Inadequate Sleep
Sleeping is very important for your health and wellbeing. Just like your body requires food, water and exercises, sleeping is also that important. 7 to 8 hours are the best recommended duration for sleeping. There are very many environmental and lifestyle factors that affects the sleeping habits of most people. The following are the benefits of having enough sleep:
- Weight management: Too short sleep can lead to weight gain and even obesity. People who sleep for few hours have been reported to have more weight compared to those who sleep enough. According to studies, people who deprive themselves sleep tend to eat more. On the other hand, people who sleep longer hours tend to eat low amounts of calories. If you are therefore planning to lose weight, improve on your sleeping habits as well.
- Sleeping reduces stress and depression: Stress related conditions are dangerous to your cardiovascular health. Stress can lead to high blood pressure and stroke as well. Sleeping has been proven to lower the levels of stress and depressions among individuals. Depression and fatigue can also be steered by inadequate sleep.
- Increase concentration and productivity: Cognition, performance, concentration and productivity are the major functions of brain. They can be highly affected by your sleeping habits. Sleep deprivation has been reported to be the main cause of accidents on the roads, in workplace and even in our homes. Brains cells also require enough time to rejuvenate and that is during sleeping. Sharp attention requires you to sleep enough.
3. Depression and anxiety
This is another major cause fatigue and tiredness. Stress is mostly an initial stage of depression. Most people who are depressed feel overwhelmed by a given situation. This mental condition makes you feel hopeless and moody. The following are common symptoms of depression:
- Persistent feeling of sadness and hopeless
- Lack of interest in various activities including pleasure
- Too little and too much sleep
- Feeling tired, sleepy and fatigue
- Low levels of concentration and lack of attention
- Changes in appetite hence weight loss or gain
- Regular intrusive thoughts of death or committing suicide
- Unexplained muscle pain and aches, headache and chills.
Stress need to be checked or avoided before it advances to a depression. You should visit a psychologist when you feel out of control.
4. Diseases and Conditions
Feeling tired always can be an indicator of an underlying medical condition that may require urgent medical attention. The following are conditions and diseases that may cause fatigue and tiredness:
- Heart failure: This is the inability of the heart to bump sufficient oxygenated blood to various tissues and organs of the body. One of the main symptom of this condition is feeling tired always and fatigue. You should seek urgent medical attention especially if it accompanies other symptoms such as dizziness, chest pain, fainting or shortness of breath.
- Sleep apnea: This is pausing or shallow breathing by a person while sleeping. It can happen a number of times within a minute and the person may also produce a chocking sound. This condition affects sleeping and may leave the person feeling sleeping during the day, headaches, poor concentration and even depression. Chronic cases are dangerous since they can lead to heart diseases and stroke. Therefore always see a doctor when you notice any symptoms of sleep apnea.
- Diabetes: This is the inability of the body to produce enough insulin or unable to use it well. Insulin is a hormone that helps in absorption of sugar into the body for the purpose of energy production. People with this condition are said to be diabetic. Main symptoms include feeling tired, frequent urination, extreme hunger or thirst, impaired vision, dry skin, poor wound healing, numbness and unexplained weight loss.
- Hepatitis: This is the inflammation of the liver caused by infections, conditions such as obesity and even drugs and alcohol abuse. The liver is a very important organ of the body since it is responsible for breakdown of toxins found in the blood. The liver also helps in providing essential proteins that help in blood clotting among other metabolism roles. Besides being tires always, other symptoms of this condition include; yellowing of the skin and whites of the eyes (jaundice) light colored stool, abdominal pain, dark yellow urine and nausea among others. If this is your problem, seek help from a doctor.
5. Use of Certain Medications
Most medications causes fatigue, tiredness and even nausea as a side effect. If you are using any of the following medications, then you may feel fatigue:
- Medications used for treatment and controlling of blood pressure
- Medicines used for stomach conditions such as acid reflux
- Antihistamines used for allergies treatment
- Antibiotics for treatment of bacterial infections
- Antidepressants for stress, depression and anxiety
- Antipsychotic medications
- Medication for high cholesterol
The above mentioned are just few among many medications that can cause fatigue. The doctor may recommend enough rest and more fluids to reduce on side effects.
6. Lack of Balanced diet
A well balanced diet is important to the health and wellbeing of your body and mind. This is a kind of diet that supply vitamin, minerals and nutrients to your body organs. Taking a balanced diet keeps you strong, energized and focused. Here are other benefits of balanced diet:
- Control body weight: Variety of nutrients dense food ensures that you are not only having calorie dense foods that the body stores causing weight gain.
- Boost immune system: Vitamins and minerals are key in ensuring you have a strong immune system. This means your body fights strongly against disease causing micro-organism.
- More energy in the body: Nutritious diet is easy and fast to digest hence a constant supply of energy to the body.
- Increases brain power: Balanced diet supplies omega 3 fatty acids to the brain, improving sharpness, memory and ability to learn besides fighting mental disorders.
7. Continuous exhaustive activities
Too much energy draining activities can make you tired and fatigued. This ranges from intensive exercises without break and tough jobs. The muscles require resting time after an intensive activity. If you don’t get a break you are likely to get fatigued and even depressed.
Your lifestyle can give you a reason to smile or break down. You need to be vigilant, take necessary precautions and you will live happy, healthy and comfortable.