Why Are We Tired Even After a Full Night's Sleep? All the Ways to Prevent Fatigue
What really causes fatigue? How is it possible that we're tired even after a full night's sleep, and is there a way to prevent it? Stand up if you're not tired.
- מיכל אריאלי
- פורסם כ' תמוז התשע"ט
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Why are we tired at all?<\/strong> The most common reason for fatigue is, as one might guess, a lack of sleep. Researchers have already found that people who don't get enough sleep are at a nearly 50% higher risk of developing coronary heart disease over a follow-up period of 7 to 25 years, and a 15% higher risk of stroke in the same time frame.<\/p> You'd be surprised<\/strong>: Sometimes fatigue stems from difficulty falling asleep. Often, people who work hard throughout the day find it difficult to fall asleep at night. Another reason for difficulty falling asleep is mental stress. If you're worried during the day, you'll find it hard to fall asleep at night even if you're tired. Thoughts occupy the mind, leading to insomnia, which results in fatigue.<\/p> Why do some people get enough sleep yet still struggle to wake up in the morning?<\/strong> Such situations can be caused by a deficiency in the body's iron stores. For example, anemia is quite common, particularly among women. Diabetics may also suffer from excessive fatigue. Some medications cause fatigue, and in some cases, fatigue indicates heart disease. There are also people who don't sleep well at night due to 'sleep apnea'. Depression can also cause fatigue.<\/p> Working shifts?<\/strong> You are particularly prone to fatigue. It's not because you sleep less, but because your biological clock is disrupted, causing you to feel tired at all hours.<\/p> Why are we tired specifically in the afternoon?<\/strong> We all have an innate internal clock with a cycle slightly longer than 24 hours. This cycle includes a sleep phase and a wakefulness phase. Around 1 PM, the first phase of wakefulness ends and the sleep phase begins, signaling to the body that it needs rest. Some people have trained their bodies not to require a siesta and can usually cope without it.<\/p> <\/p> How do we overcome fatigue?<\/strong> First of all, try as much as possible to let yourself sleep. According to the National Sleep Foundation of the USA: Babies up to 3 months old need 14-17 hours of sleep; from 4-11 months, they need 12-15 hours; from 1 to 2 years old, 11-14 hours; from 3-5 years, 10-13 hours are recommended; children aged 6-13 should sleep 9-11 hours; for ages 14-17, 8-10 hours are recommended; adults aged 18-64 can suffice with 7-9 hours, and those aged 65 and above need 7-8 hours.<\/p> Create a reasonable daily routine: <\/strong>Don't overload yourself with more tasks than you can handle and ensure there are reasonable breaks for rest between tasks. For example, take ten minutes in the morning to eat leisurely instead of munching a sandwich at the computer.<\/p> Proper nutrition:<\/strong> Make sure to drink enough water. Researchers have found that since installing water dispensers in offices, employee productivity has increased. If you want to feel refreshed, avoid hot foods and try to consume cool foods. Add fruits and vegetables to your daily menu.<\/p> Starting the day with something sweet?<\/strong> It's understandable, it indeed generates alertness, but it's temporary as sugar levels rise and fall quickly. If you want to feel alert longer, try starting your day with complex carbohydrates like a vegetable salad with whole bread. By the way, if you're on an extreme diet, you might feel fatigued due to a lack of nutrients.<\/p> And what about morning coffee?<\/strong> It's true, it indeed stimulates, but drinking large quantities can lead to addiction. Excessive consumption can also cause sleep disturbances.<\/p> Finally, meet chronic fatigue syndrome: <\/strong>Yes, such a syndrome exists. Not all doctors recognize it, but some claim it's a disease like any other, and some even argue it's caused by viruses, although this hasn't been proven. People with chronic fatigue syndrome are tired all day long, without reason. It's estimated that about 3% of the population in Israel suffers from this syndrome.<\/p><\/p>
(Photo: shutterstock)There's a solution<\/u><\/strong><\/h3>
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(Photo: shutterstock)
