Do you sometimes feel as if you’re always—no matter what, no matter when—just a little bit tired?
You’re not alone! According to the Centers for Disease Control and Prevention, insufficient sleep is a public health epidemic.
The statistics would definitely support that. A survey by the National Safety Council found that 43 percent of Americans admit they’re often too tired to function properly at work, and the American Sleep Apnea Association reports that 70 percent of American adults claim insufficient sleep at least one night a month.
It’s safe to say that being tired is far from unusual. But just because it’s not unusual, that doesn’t mean it’s okay. Long-term tiredness could lead to serious health and safety risks, or if you’re chronically fatigued without any good reason, this could signal a serious medical condition.
Are You Tired…?
First, distinguish between tiredness and fatigue. Being tired is completely normal if you stayed up late the night before. When you should be concerned is if you suffer insufficient or poor sleep on a regular basis. This raises your risk for a number of health problems, both physical and mental, including obesity, heart disease, diabetes, depression, and anxiety.
It’s also dangerous if you find yourself in a situation where you’re operating heavy machinery, such as driving a car. Drowsy driving can be just as dangerous as drunk driving—1,550 fatalities and 40,000 injuries result from driving while tired every year, according to the National Department of Transportation.
…Or Are You Fatigued?
Then there’s fatigue. It’s different from ordinary tiredness because you might not be able to identify a cause of it. You’re getting sufficient sleep, eating a proper diet, and drinking plenty of water, but you still feel out of energy. You might have trouble concentrating or you might feel muscle weakness. Another sign of fatigue is lack of motivation or trouble enjoying activities you once enjoyed.
Fatigue could be a symptom of an underlying medical condition, such as anemia, an underactive thyroid gland, COPD, cancer, infectious disease, or any number of causes for concern.
It also might be what’s known as Chronic Fatigue Syndrome, sometimes abbreviated CFS. Although it’s not clear what causes CFS, individuals in their 40s and 50s are at higher risk, as are those who have been infected with measles or the Epstein-Barr virus, which causes mono. Although CFS can’t be cured, those afflicted with it can manage their symptoms with healthy practices like physical activity, sufficient sleep, and stress management.
What to Do About It
Maybe all of this has started you thinking about your own energy levels—and examining your lifestyle habits that affect them. While it’s always important to see a doctor to rule out any underlying medical conditions, there are plenty of healthy lifestyle practices you can adopt that will help you stay energized during the day and achieve better shut-eye at night.
Eat a healthy diet with a balance of protein, carbohydrates, and healthy fats. Include plenty of fruits and vegetables in a variety of colors, and opt for whole grains instead of refined products whenever possible.
Aim for a half-hour of moderate to vigorous physical activity every day—something that raises your heart rate and allows you to break a light sweat.
Set a consistent sleep schedule with regular bedtimes and waking times (even on the weekend) that allow you to get seven to nine hours of sleep.
Eliminate or reduce your consumption of caffeine and alcohol, which can affect your quality of sleep. Drink more water to stay hydrated throughout the day, ultimately raising your energy levels.
Find ways to destress. Reading, meditating, listening to music, or talking with a friend can go a long way in alleviating mental or emotional overwhelm. Commit to saying no to any unnecessary social or professional activities that you find too demanding.
