What To Do When You’re Sleepy & Tired All The Time

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Perhaps you’ve already experienced that even after a whole day spent on resting, you still feel tired and sleepy the next day. If it happens a lot of times, then it could be a warning sign that something is wrong with your body.

In this article, we will look at the possible causes why you experience grogginess during the day and the steps you can take to alleviate it.

How much sleep do I need every day?

Health professionals suggest that people aged below 18 should at least get 9-10 hours of sleep everyday. Meanwhile, if you are on the 18 years old and above bracket, a seven-hour sleep can do good for you. Sleep debts can be replenished by sleeping additional hours on the next few days.

You should also keep an eye on the quality of sleep you are getting because sometimes, naps and light sleeps wouldn’t help your body compared to what a decent kind of nighttime sleep does.

Why do I always feel sleepy during the day?

If you are experiencing a persistent feeling of tiredness and sleepiness, this might be a possible symptom of some serious medical conditions. But still, the best way to find out is to consult your doctor. Take a look at these common causes of sleepiness and tiredness.

Lack of Sleep

Of course, lack of sleep is a given culprit of tiredness and sleepiness. Some people intentionally sleep late at night to watch movies, work, study, or talk with long-distance friends. Meanwhile, some go to bed early but they still struggle to fall asleep because of other factors such as an uncomfortable sleeping environment, position, or stressful situations.

What You Eat

Eating a lot of food before bedtime can also reduce the quality of your sleep as your digestive system will work hard to process your food while you sleep. At daytime, eat a balanced diet and fill yourself with energy-boosting foods. Avoid milk and other food products that can induce sleep. You can also drink coffee to stimulate your senses during the day but avoid consuming caffeine-infused beverages before bedtime.

You should also be careful in eating sweet and fatty foods as being overweight or obese is another factor that contributes to tiredness. The more weight you carry, the more effort and energy you need to exert to accomplish your tasks.

Anxiety or Depression

Although sleepiness or the feeling of exhaustion can be symptoms of anxiety or depression, it is never advisable to self-diagnose as it could be harmful for you to make conclusions about your mental health without consulting a doctor first.

People with anxiety or depression often feel unmotivated and suffer from a consistent feeling of hopelessness and self-loathing behaviors, alongside other symptoms. This can result in loss of energy or physical fatigue that can make them feel sleepy or tired all the time.

Medication and Recovery from Infection

Some types of medicines that you may be currently taking have properties that can make you fall asleep. On the other hand, if you’re recovering from a recent illness, it is normal to feel feeble at times. Your body is focusing on recuperating which means you have to give it time to regain its strength before going back to your regular programming.

Sleep disorders

Insomnia and sleep apnea are some of the most common sleep disorders. Insomnia is having trouble falling or staying asleep. It ranges from acute (lasting for days to a few weeks) to chronic (lasting for more than three weeks to months). This condition needs medical attention as it can cause further problems when left unchecked.

Meanwhile, sleep apnea happens when your breathing pauses while you sleep, which causes your brain and lungs to not receive enough oxygen. This, too, needs to be proper medical intervention because it can lead to a heart attack or stroke.

Other medical conditions

There are medical conditions that can contribute to sleepiness or tiredness like fibromyalgia, hypothyroidism, chronic fatigue syndrome, heart diseases, diabetes, and anemia. Fibromyalgia is the tenderness of the muscle usually accompanied with pain while hypothyroidism is the abnormal acceleration of the body’s metabolism which results in fatigue, irregular heartbeat, and weight loss.

Chronic fatigue syndrome is a disease that can make you feel weak for a long time, without a known cause. Meanwhile, tiredness and sleepiness can be symptoms of diabetes and heart diseases. Meanwhile anemia can cause you to faint at times due to lack of important nutrients such as iron and B12.

Resting and having enough sleep is essential for your body to function properly and sometimes, tiredness and sleepiness are its normal responses after doing an activity. However, if the feeling of weakness and fatigue doesn’t go away, it’s time to let a physician take care of this matter.


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