Many people experience extreme tiredness or low energy levels even with enough sleep. Fatigue can arise from common factors like insufficient sleep or catching a cold or flu, but it can also be linked to underlying health issues.
Fortunately, in many instances, always feeling tired can be alleviated through lifestyle adjustments, dietary changes, addressing nutrient deficiencies, or treating any underlying medical conditions. Identifying the root cause is essential to improve fatigue. Here are 10 possible explanations for why the body may not be in sync with its circadian rhythm as per RISE app.
1. Not Knowing the Body's Sleep Need
Sleep needs are genetically determined, similar to height and eye color. Not knowing one's specific sleep need can lead to unknowing sleep deprivation. Even if a person aims for the recommended eight hours of sleep, he might still feel sleepy if the body requires more.
It remains relatively constant from early adulthood, but certain circumstances, like illness or intense exercise, may temporarily increase it. A 2016 study have shown that some individuals need as much as 11 hours and 30 minutes of sleep.
2. High Sleep Debt
Sleep debt is the accumulated amount of owed sleep to the body due to not meeting sleep needs recently. It is measured over the past 14 nights, and even with enough sleep last night, the body may still feel tired if sleep debt remains high.
To enhance energy levels, focus on minimizing sleep debt rather than sleep quality. Reducing sleep debt can be achieved by taking naps, going to bed earlier or waking up later, and improving sleep hygiene.
3. Out of Sync Circadian Rhythm
The circadian rhythm is the body's internal clock, operating on a 24-hour cycle, influencing feelings of sleepiness and alertness. Being out of sync with it can cause fatigue, even with sufficient overall sleep.
Research shows that regular sleep patterns reduce sleepiness compared to irregular ones. Factors like night shifts, rotating shifts, irregular sleep schedules, and conflicting chronotypes (e.g., night owls waking up early) may disrupt the circadian rhythm.
4. Hypersomnia
Hypersomnia is a sleep disorder affecting 4% to 6% of the population, leading to prolonged nighttime sleep and excessive daytime sleepiness. Symptoms include difficulty waking, memory problems, irritability, and slowed thinking. Causes can range from medical conditions and sleep disorders to drug/alcohol abuse or idiopathic origins.
Consult a doctor or sleep specialist for diagnosis and treatment options, such as medication and lifestyle adjustments like caffeine avoidance and maintaining a regular sleep schedule.
5. Insomnia
Insomnia has various types, including sleep onset, sleep maintenance, early morning awakening, or a combination of these. Despite spending extended time in bed, individuals with insomnia may only get a fraction of the needed sleep, leading to persistent tiredness.
Consultation with a doctor or sleep specialist is advisable, and cognitive behavioral therapy for insomnia (CBT-I) is a common treatment option.
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6. Sleep Apnea
Obstructive sleep apnea is a sleep disorder that can cause persistent tiredness despite apparently getting enough sleep. It is often undiagnosed, affecting about 90% of individuals. During sleep apnea, breathing is temporarily interrupted, leading to frequent awakenings, potentially more than 30 times an hour, without the person being aware of it.
7. Anxiety or Depression
Fatigue may be linked to mental health problems. Anxiety can disrupt sleep, keeping people awake at night. Depression can also affect sleep, leaving you feeling tired and disinterested in daily activities. Anxiety and depression can hinder energy-boosting activities like exercise and socializing, leading to a constant lack of energy, even with sufficient sleep.
8. Existing Medical Condition
Certain medical conditions can contribute to fatigue, even when you get enough sleep. Additionally, some health issues may make it difficult to attain the necessary rest.
These conditions include heart disease, hypothyroidism, high blood pressure, iron deficiency anemia, chronic fatigue syndrome, chronic pain, fibromyalgia, type 2 diabetes, joint pain, autoimmune diseases like rheumatoid arthritis, ADHD, illnesses like the common cold or COVID, and weight loss or weight gain. Side effects from medications, such as antidepressants and antihistamines, can also impact energy levels.
9. Pregnancy
Fatigue is a common issue during pregnancy due to several factors. Hormonal changes can disrupt sleep, and physical symptoms like leg cramps and nausea may keep expectant mothers awake. As the pregnancy progresses, finding a comfortable position becomes more challenging.
10. Poor Sleep Hygiene
Sleep hygiene refers to the practices that promote a good night's sleep. Poor sleep hygiene can lead to difficulty falling asleep, frequent awakenings during the night, and insufficient rest.
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